Mediterranean Wrap
This mediterranean wrap is a wholesome lunch option with balanced macros. Each serving provides 432 calories and 30g of protein.
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Macronutrient Breakdown
Ingredients
- whole wheat tortilla
- lettuce
- tomato
- feta cheese
- olives
- sun-dried tomatoes
- oregano
Instructions
- 1
Lay tortilla flat on a clean surface.
- 2
Layer ingredients in the center.
- 3
Roll tightly, tucking in the sides.
Nutrition Facts
About Mediterranean Wrap
This mediterranean wrap is a wholesome lunch option with balanced macros. Each serving provides 432 calories and 30g of protein.
This lunch recipe provides a high amount of protein with 432 calories per serving.
This recipe requires some cooking experience but is straightforward to follow. The total preparation and cooking time is 20 minutes.
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Methodology & Nutrition Data Sources — Mediterranean Wrap
How we calculate Mediterranean Wrap nutrition facts: We estimate recipe nutrition from ingredient weights, per-100g food data, and the stated serving count. Values are planning estimates, not lab-tested nutrition labels, because brands, produce size, trimmed weight, and how much oil stays on the pan can change the final number.
- Calories (432 kcal/serving): Ingredient calories are summed for the full batch, then divided by 1 serving.
- Protein (30g): Protein grams come from the listed ingredients, not from a generic "healthy recipe" target.
- Carbohydrates (33g): Carbohydrate estimates include naturally occurring carbs in vegetables, grains, fruit, dairy, and sauces where applicable.
- Fat (14g): Added oil, butter, nuts, seeds, cheese, dressings, and fattier proteins can move this number materially.
- Fiber (4g): Fiber is estimated from whole-food ingredients and rounded to practical food-log precision.
- USDA FoodData Central
- NIH Dietary Reference Intakes (DRI)
- CDC Nutrition Research Data
- FDA Nutrition Facts Label Guidelines
- HHS/USDA Dietary Guidelines for Americans 2020–2025
Disclaimer: Nutritional values are estimates based on standard ingredient databases and may vary depending on specific ingredient brands, preparation methods, and portion accuracy. Individuals with medical conditions should consult a registered dietitian before making significant dietary changes.
Reviewed by Brazora Monk · Last updated June 10, 2026 · Nutrition data references USDA FoodData Central
Frequently Asked Questions
How many calories are in Mediterranean Wrap?
Mediterranean Wrap contains approximately 432 calories per serving, making it a moderate option for a healthy lunch.
Is Mediterranean Wrap good for weight loss?
In moderation, yes, Mediterranean Wrap can be part of a weight loss diet. With 432 calories and 30g of protein per serving, it helps keep you satisfied.
How much protein does Mediterranean Wrap have?
Mediterranean Wrap provides 30g of protein per serving, which is excellent for supporting muscle maintenance and satiety.
How long does it take to make Mediterranean Wrap?
Mediterranean Wrap takes about 11 minutes to prepare and 9 minutes to cook, totaling 20 minutes from start to finish.
Can I meal prep Mediterranean Wrap?
Yes, Mediterranean Wrap stores well in the refrigerator for 3-4 days in an airtight container.
What are the macros for Mediterranean Wrap?
Per serving: 432 calories, 30g protein, 33g carbs, 14g fat. This makes it a balanced lunch option.