Serial Trainer

{August 6, 2008}   Recipe: Turkey Wraps

Cupcake asked what she could take to work with her for lunch since she didn’t always have access to a microwave. I know this is a very common question among my clients, friends and family. So here’s a recipe to help alleviate that problem. Turkey Wraps! This was obtained from

Whole Wheat Tortillas:
2 cups whole wheat flour
1 cup white flour
1 tsp salt
2 tsp baking powder
1/3 cup applesauce
1 cup water

  1. In a large bowl combine the whole wheat flour, white flour, salt and baking powder. Use whisk to combine dry ingredients.
  2. Add the apple sauce and mix together.
  3. Add enough water to pull the mass into a soft dough. Knead for about 3-5 minutes.
  4. Cover dough with a damp cloth and let rest for about 10 minutes.
  5. Divide dough into 12 pieces.
  6. On medium-high, pre-heat a large flat-bottomed non-stick skillet on the stove.
  7. On a floured surface, roll each piece out to about 1/8 inch thickness.
  8. Cook each side of the tortilla in the skillet until it begins to turn brown. Repeat until all tortillas are cooked.

4 three-ounce portions of sliced, roasted turkey breast*
2 tomatoes, sliced thin
8 slices Swiss cheese
1 cup spinach leaves, washed and dried
Fat-free mayo
Dijon mustard
Lightly salt and pepper to taste

  1. Lay out four freshly-made tortillas.
  2. Spread one Tbsp fat-free mayo and 1 tsp mustard on each tortilla.
  3. Divide remaining sandwich ingredients between each tortilla.
  4. Salt and pepper to taste.
  5. Roll turkey wraps and serve with fresh fruit. Enjoy!

Serves 4

Nutrition Facts
Serving Size – 1 filled tortilla wrap
Calories 370
Total Fat 11g
Saturated Fat 6g
Cholesterol 75mg
Sodium 700mg*
Carbohydrate 40g
Dietary Fiber 4g
Sugars 4g
Protein 36g

Diabetic Exchanges
Protein 5
Carbohydrates 2.5
Fat 2

*Processed deli turkey will have a much greater amount of sodium

For those of you who aren’t so “Betty Crocker” you can buy the tortillas in any grocery store. Try to opt for the whole wheat versions, but they also carry the flavored ones which are very good, as well. Sun dried tomato, guacamole and other awesome tasty combos have been popping up everywhere.

There are even low-carb versions of tortillas. Personally, I didn’t find them very tasty but if you’re carb conscious it is definitely an option for you.

APEX also has some meal replacements bars that you can carry when you’re not able to get a full meal in or are trying to cut down on some calories. My favorite, to date is the Iced Latte Java Delight. I think they need to be illegal. But if you’ve got a sweet tooth, this is definitely a sinful little treat to keep hidden away for when you’re on the go. You can also try meal replacement shakes. You carry just some skim milk (or soymilk, especially the chocolate kind!) and your powder. If you can’t carry milk, everyone has access to water and some shakes taste pretty good with either option.

I’ll be trying some other snacks from APEX soon so I’ll let you know how they taste. At just 230 Calories it’s a healthier option than cookies or candy bars and they’re actually good for you..and your kids! Because I have four boys, I would go through a box a day and that’s just not gonna work for my budget so I hide them. All for myself. Mwhahaha!

So I hope this helps in giving you options on the go. As always if you have any questions, feel free to comment and I’ll get to them as soon as I can!


Apex products are some of the best on the market in my opinion. I really recommend apex products because they are a good source of protein and low in calories.

I also recommend shopping around to get good prices on Apex products and supplements in general.

I buy my Apex products from Fuel 4 Life they have great prices and the products are great.

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