We understand—lunch can be a challenge! Whether you’re working from home or in the office, it’s easy to skip meals when you’re busy. However, skipping lunch can actually sabotage your weight loss efforts. It may seem counterintuitive, but when you skip a meal, you're more likely to overeat at your next one. That’s why eating lunch is crucial, even if you’re trying to lose weight.
To help, we've created a quick, no-cook, high-protein lunch recipe you can whip up in just 5 minutes! It’s perfect for prepping in advance or assembling in the morning before heading out. This wrap is loaded with protein, fiber, healthy fats, and nutrient-packed veggies, making it an ideal, desk-friendly meal you can easily enjoy at work or on the go.
Keep reading to learn how to make this high-protein wrap and see why it's a tasty and satisfying lunch option for weight loss. For another nutritious lunch idea, don’t miss A Dietitian’s #1 High-Protein Salad Recipe for Weight Loss.
High-Protein Smoked Salmon Veggie Wrap
Makes 1 serving
Nutrition (Per serving): 1 wrap
Calories: 503
Fat: 18 g (Saturated fat: 3 g)
Sodium: 1,364 mg
Carbs: 44 g (Fiber: 9 g, Sugar: 9 g)
Protein: 41 g
Ingredients
- 1 8-inch whole wheat wrap (or a sprouted wheat wrap)
- 2 tbsp hummus
- 4 oz wild smoked salmon
- 1 cup packed kale, chopped
- ½ cup bell peppers, finely diced
- ¼ cup cherry tomatoes, diced
- 2 tbsp pistachios (optional)
- 2 tbsp plain greek yogurt
- 1 garlic, minced
- 1 tbsp lemon juice
- 1 tsp dijon mustard
How to Make It
- Place the tortilla on a clean surface. Spread hummus evenly over the tortilla, and layer the smoked salmon.
- Add kale, bell peppers, tomatoes and pistachios, if using, on top.
- In a small bowl, whisk together Greek yogurt, garlic, lemon juice and dijon mustard. Drizzle this over the kale-veggie mixture or pour into a small container to use as a dip.
- Fold tortilla over the mixture, tuck in the sides and roll until completely closed. Secure with a toothpick if needed.
Why This High-Protein Lunch Supports Weight Loss
Packed with 41 grams of protein and 9 grams of filling fiber, this high-protein lunch will keep you satisfied and energized throughout your day. Here’s why this wrap is a great option for weight loss:
Pistachios Add a Satisfying Crunch
Pistachios aren’t just there for crunch—they’re loaded with healthy fats, fiber, and protein, which help keep you full longer, reducing the chance of overeating or late-night snacking. In fact, pistachios have been linked to weight loss. A study showed that individuals who were overweight or obese and consumed 1.5 oz of pistachios daily experienced weight loss, along with a reduction in waist circumference and BMI. Not only are they tasty, but pistachios can also support weight loss efforts.
Kale Delivers Nutrient Power
Kale, often dubbed a superfood, provides crunch and an impressive array of vitamins, minerals, fiber, protein, and antioxidants. At just 7 calories per cup, kale is also incredibly low in calories and hydrating. Eating high-water, low-calorie foods like kale, bell peppers, and tomatoes (all included in this recipe) can help you feel fuller longer, supporting weight loss by reducing overall calorie intake.
Whole Grains Aid Weight Loss
While some avoid carbs like bread and tortillas during weight loss, choosing whole grain options is a smart strategy. Research shows that whole grains support weight loss by slowing digestion and providing essential nutrients that promote fullness. Whole wheat wraps, in particular, offer much more fiber than their refined counterparts. Regularly incorporating whole grains into your meals can help prevent weight gain and support long-term weight loss.
For a satisfying, nutrient-packed lunch, enjoy this High-Protein Smoked Salmon Veggie Wrap. It’s a delicious, crunchy, protein-rich option that aligns perfectly with your weight loss goals.