Tofu Chickpea Avocado Wrap
Protein-packed wrap filling with tofu, chickpeas, and avocado. Vegan with 40g protein.
Fit for the 30/30/3 Protocol
This meal covers two of the three 30/30/3 pillars: 40g protein and 22g fiber. Pair with the missing pillar elsewhere in your day — for women 40+, balancing all three across the day matters more than any single meal hitting everything. Read the protocol →
Ingredients
| Ingredient | Portion | Protein | Fiber | Calories |
|---|---|---|---|---|
| Firm tofu | 1/2 cup(126g) | 21.8g | 2.9g | 181 |
| Cooked chickpeas | 1 cup(164g) | 14.6g | 12.5g | 269 |
| Avocado | 1/2 fruit(100g) | 1.3g | 4.6g | 114 |
| Fresh spinach | 3 cups(85g) | 2.4g | 1.9g | 20 |
| Total | 40.1g | 21.9g | 584 |
30/30/3 Protocol Check
This meal covers 2 of your 3 daily nutrition targets. Learn more about the 30/30/3 protocol.
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