Whole-grain tortilla: 1 large (60 g), Turkey breast (sliced): 100 g (3.5 oz), Avocado: 50 g (1/4 medium, mashed), Spinach: 30 g (1 cup), Hummus: 30 g (2 tbsp), Lemon juice: 5 ml (1 tsp)
Whole-grain tortilla: 1 large (60 g), Turkey breast (sliced): 100 g (3.5 oz), Avocado: 50 g (1/4 medium, mashed), Spinach: 30 g (1 cup), Hummus: 30 g (2 tbsp), Lemon juice: 5 ml (1 tsp)
1. Prepare wrap: Lay 1 large tortilla flat. Spread 30 g hummus evenly over the tortilla. 2. Add fillings: Layer 100 g turkey slices, 50 g mashed avocado, and 30 g spinach. 3. Drizzle with 5 ml lemon juice. 4. Roll tightly and slice in half. 5. Serve immediately.
This protein-rich wrap delivers tryptophan from turkey that supports serotonin production during menopause. Turkey provides selenium that activates antioxidant enzymes for cellular protection. Avocado contributes pantothenic acid that supports adrenal function for stress resilience. Spinach delivers folate that supports cardiovascular health through methylation pathways. Hummus provides copper that helps maintain natural hair pigmentation. Whole-grain tortilla contributes resistant starch that nurtures beneficial gut bacteria for microbiome diversity. Lemon juice delivers vitamin C that enhances collagen synthesis for skin elasticity. This balanced meal combines lean protein, healthy fats, and complex carbohydrates to support stable blood sugar levels and provide sustained energy throughout the day while delivering essential micronutrients for overall vitality during this transformative life phase.
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