We get it—lunch can be tricky! Whether you're working from home or at the office, it can be hard to press pause. In fact, many people end up skipping lunch altogether. But here's the catch—skipping meals can actually hinder your weight loss goals. It might seem counterintuitive, but when you skip a meal, you're more likely to overeat later. So, making time for lunch is key, even if you're focused on losing weight.
That's why we've created a quick, no-cook, high-protein lunch recipe that takes just five minutes to prepare! Perfect for prepping ahead or throwing together in the morning before you head out. This wrap is loaded with protein, fiber, healthy fats, and nutrient-dense veggies. Plus, it's a desk-friendly meal you can easily enjoy at your desk or on the go.
Keep reading to find out how to make this high-protein wrap and learn why it’s a tasty, satisfying lunch choice that supports your weight loss goals. And if you're looking for more healthy meal ideas, 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 and spread an even layer of hummus over it. Then, add the smoked salmon on top.
- Layer the kale, bell peppers, tomatoes, and pistachios (if using) over the salmon.
- In a small bowl, whisk together the Greek yogurt, garlic, lemon juice, and Dijon mustard. Drizzle this mixture over the veggie toppings or set it aside in a small container to use as a dip.
- Fold the tortilla over the mixture, tuck in the sides, and roll tightly until fully closed. Secure with a toothpick if needed.
Why This High-Protein Lunch is Great for Weight Loss:
This nutrient-packed lunch provides 41 grams of protein and 9 grams of fiber, helping you stay full and energized throughout the day. Here’s why this wrap is a fantastic choice for weight loss:
Pistachios Add a Satisfying Crunch
Pistachios not only give a delightful crunch to the wrap, but they're also rich in healthy fats, fiber, and protein. These key nutrients promote satiety, reducing the chances of overeating or late-night snacking. In fact, research shows that eating 1.5 oz of pistachios daily can contribute to weight loss, a smaller waist circumference, and lower BMI.
Kale Packs Nutrients and Low Calories
Kale, often called a superfood, is full of vitamins, minerals, fiber, protein, and antioxidants. It’s incredibly low in calories—just 7 per cup—and provides hydration. Filling up on low-calorie, water-rich foods like kale, bell peppers, and tomatoes, all included in this recipe, helps curb your appetite and promotes fullness, reducing overall calorie intake.
Whole Grains Support Weight Loss
While some avoid carbs during weight loss, choosing whole grains is beneficial. Whole grains, like those in whole wheat wraps, are high in fiber, slowing digestion and keeping you full longer. Regularly incorporating whole grains into your meals can not only help you lose weight but also prevent future weight gain.
Enjoy this high-protein smoked salmon veggie wrap at your next lunch break—it’s a delicious, crunchy, and protein-rich meal that supports your weight loss goals while satisfying your taste buds.