Do you need a quick lunch idea for the week and are concerned you aren't getting enough muscle building foods? This is a great tasting wrap you can whip together in no time at all. It will fill you up, give you slow steady energy, and it tastes great!
Here's what you'll need:
4 ounces of sliced rotisserie chicken breast or sliced grilled chicken breast
2 Whole Wheat Tortilla's (Joseph's Flax, Oat Bran & Whole Wheat)
2 TBS Salsa Ranch Dressing (Litehouse is excellent)
¼ cup Low Fat Shredded Cheese
Shredded Lettuce
Tomato Slices or Cucumber Slices
If your diet already has an emphasis on muscle building foods then there is a good chance you are already eating a lot of chicken. Keep some some rotisserie chicken stocked up in the fridge to work with. I highly recommend having a home rotisserie so you can keep your fridge stocked with a couple healthy chickens that are already cooked up and ready to go. You can purchase precooked rotisserie chicken in many grocery stores but it will get expensive in the long run and sometimes they sell out by noon. You can also simply use grilled chicken breast or you can bake it or broil it in the oven. Do whatever is the quickest and easiest for you.
Put the tortillas out on you table and place 2 ounces of sliced chicken on each one. Spread a tablespoon of salsa ranch on them. Chop up a medium tomato with your a Slap Chop if you have one or a knife, use it to shred some lettuce and then add the cheese, lettuce, and tomato evenly. Fold one end over, roll it up and either wrap in some saran wrap for later or enjoy for a quick bite at lunch or on the go. It's easy to keep muscle building foods like this wrapped up for on the go or already prepared and waiting in your fridge for when hunger strikes.
Caloric Breakdown for 1 wrap
Calories 270
Fat 9.5g
Carbs 12g - 6grams of fiber depending on the brand tortilla you use
Protein 33g
Have 1 of these for an in between meal snack or have 2 for a complete meal.
You can use your own creativity to change the types and flavors. If you love Buffalo Chicken then simply toss the 4ounces of chicken in a couple tablespoons of buffalo sauce. Use a low fat or fat free blue cheese dressing and now you a spicy buffalo chicken wrap that you can enjoy with a side of carrots.
If you are looking to increase the carbohydrates you can simply tailor that by which type of tortilla you use. You should still pick one high in fiber to make sure the meal digests slowly and gives you that steady energy and blood sugar that you need to stay in fat burning mode. Eat 5 to 6 muscle building foods per day to keep your metabolism high and your body packing on new muscle. Enjoy!
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