Tuna fish is full of lean protein. Chickpeas give long-lasting energy. Wrap is light, easy to carry, and perfect for busy women chahe office ho ya ghar.
⚠️ Note: This recipe is for health and fitness ideas. Please check with your doctor if you are allergic to fish or have medical issues before trying.
🍽️ Ingredients:
- 1 whole wheat wrap (or roti)
- ½ cup boiled chickpeas
- ½ small can of tuna in water (about 60g)
- ¼ cup chopped cucumber
- ¼ cup chopped tomato
- 1 tablespoon plain yogurt
- 1 teaspoon lemon juice
- Salt, pepper, and chili flakes (to taste)
👩🍳 How to Make:
- In a bowl, mash chickpeas a little.
- Add tuna, cucumber, tomato, yogurt, lemon, salt and pepper. Mix well.
- Take 1 wrap and spread the mixture in the center.
- Roll the wrap tightly and toast it lightly on pan if you like warm.
- Cut in half and enjoy!
It’s a complete lunch light, tasty, and high in protein.
🧾 Protein Table (Per Ingredient)
| Ingredient | Amount Used | Protein (approx) |
|---|---|---|
| Tuna (in water) | 60g | 14g |
| Chickpeas (boiled) | ½ cup | 7g |
| Yogurt | 1 tbsp | 1.5g |
| Whole Wheat Wrap | 1 piece | 4g |
| Veggies + Lemon | Small amounts | 1g |
| Total Protein | — | 27.5g |
🕐 Best Time to Eat:
- Lunch
- Post-gym light meal
- Picnic snack
- Office tiffin box
💡 Tips:
- Add shredded lettuce for crunch
- Use hummus instead of yogurt for a new taste
- Try it in lettuce leaves (for low-carb wrap)
🧠 Why Women Love This:
- Very filling and light
- Easy to make with pantry items
- Great source of protein
- Keeps cravings away till dinner
⭐ Recipe Rating:
| Taste | Easy to Make | Protein Level | Office-Friendly |
|---|---|---|---|
| ⭐⭐⭐⭐☆ (4.9/5) | ✅ Yes | 💪 27.5g Protein | 👜 100% Yes |
⚠️ Final Disclaimer:
This article is for educational and wellness guidance only. Please take advice from a medical professional before following a new food plan. Individual results may vary depending on your health, routine, and body type.