Of which 5.4 g sugars and 5.2 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Protein (tuna) · Selenium (tuna) · Unsaturated fat (avocado)
Allergens fish
Gluten-free tuna and avocado wrap
A quick lunch to go, ready in ten minutes.
Ingredients
- 1 gluten-free tortilla (60 g / 2 oz)
- 1 can of tuna in water, drained (80 g / 2¾ oz) — drained weight
- lettuce leaves, washed and chopped, to taste (30 g / 1 oz)
- ½ medium tomato, sliced (60 g / 2 oz)
- ¼ cucumber, thinly sliced into rounds (50 g / 1¾ oz)
- ½ avocado, sliced (75 g / 2¾ oz)
- a drizzle of olive oil and lemon juice (optional) (5 g)
Method
- Drain the tuna well. Wash and cut the lettuce, tomato, cucumber and avocado.
- Lay the gluten-free tortilla on a flat surface and spread the lettuce, tomato, cucumber, avocado and tuna evenly over it.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
More like this
Turkey and spinach meatballs
Light meatballs with iron and protein, ready for the week's packed lunches.
Coconut turmeric lentil patties
Plant protein in patty form, crispy outside and creamy inside.
Roasted squash cubes with toasted seeds
A fall side dish, ready in 30 minutes, great for packed lunches.