Easy Turkey Lettuce Wrap with High Protein Ranch | Low Calorie, and Gluten Free

Ditch the bread and upgrade to this gluten free, low calorie, Easy Turkey Lettuce Wrap. It is an absolute must have lunch recipe to shrink your waistline. The lean turkey and cheese pairs perfectly with crisp veggies and creamy high protein ranch. Each crunchy bite is perfectly balanced in both nutrition and taste, making it the perfect lunch or healthy snack. Only 350 calories, 27g of protein for great macro balance, and loaded with vitamins and micronutrients.

Looking for the perfect lunch? This Turkey Lettuce Wrap with High Protein Ranch is it. You’ll love this macro balanced meal, it is the quintessential sandwich lunch without the bread. Loaded with all the health benefits of a salad, with the connivence and of a Deli sandwich. Don’t let the low calorie label fool you into thinking this is a littler meal. It is GIANT and really is the perfect meal.

Why you’ll love this Turkey Lettuce Wrap:

• Perfectly Macro Balanced: This just means that the carbs, fats and proteins are measured to meet ideal nutritional meal requirements. It is also Micronutrient Balanced (Micro Balanced) with all of the loaded veggies.
• Versatile Ingredients: Swapping out the turkey for your favorite deli sliced meat, cheese, and veggies is a wonderful way to make it your own. I promise, if you try it as it is written, you will find one of the most delightful healthy lettuce wraps ever, especially if you are a fan of turkey and ranch.

It really is the perfect way to elevate your lunch without expanding the waistline and is so easy and simple: made with crispy fresh lettuce leaves, juicy turkey breast, fresh hidden veggies (carrots, tomatoes, microgreens or sprouts), and creamy Swiss cheese (or avocado slices), this wrap is a game-changer.

All about the Macros (Macronutrients):

The macros (calories and grams of carbs, fat and protein) have already been balanced:

• 350 calories: for the whole humongous wrap, and this wrap is bigger than you’d think for only 350 calories.
• Carbs: Refreshing nutrient packed with 32g of healthy nutrient dense carbohydrates.
• Protein: 27g as mentioned before, primarily from the lean turkey, greek yogurt (or cottage cheese see below for notes)
• Fat: 14g from the mayo and cheese
• It is perfectly balanced at a 40/30/30 macro split. Thats 40% Carbs, 30% Fat and 30% Protein. These macros are the sweet spot for most goals. It’s a fantastic for losing, maintaining and gaining and very easy to moderate if your ideal macros are at different ratios.

Notes fRom Captain Obvious about Ingredients:

1. Pick high quality ingredients. Just because you are eating healthy, does not mean you want your food to taste bland. Any recipe is only as good as it’s ingredients so do your mouth and body a favor and pick your favorite brands.

2. Pick a clean crisp lettuce and veggies to load in, choose a sliced deli turkey that is healthy, free of nitrates, and one you know is delicious. (If you are unsure, I usually pick the sliced turkey package that is typically next to the sliced dinner ham at the grocery store. I like this because in our area you can get a whole pack of sliced turkey, dinner grade, precooked, without the added counter deli cost. It’s usually 1/4 the cost as compaired to counter deli meats. But choose one you enjoy.

Remember: Choose Nitrate free and something you already like the flavor of. When in doubt, you can usually sample at the deli counter.

Note from your Trainer:

As your Personal Trainer, I don’t want you or any of my clients stressing over making each meal is perfect. While counting can be beneficial and helpful at times to help you meet specific goals. It can also feel limiting and can set us up for feeling deprived and binge eating later. If you are counting macros to help you meet your fitness goals, remember to keep it no more than 6-12 weeks, and when you come off, return to a more natural approach to eating.

Our bodies metabolism performs best if “Dieting” is limited to 6-12 weeks. Focus on is how your body feels. Feel the cues of when you are hungry, make thoughtful choices 80% of the time and enjoy. Know that all meals on this site are designed to help you meet your daily needs of micro and macro needs.

Health Benefits and Micronutrients:

Iceberg Lettuce:

• Did you know iceberg lettuce is loaded with Vitamins A, C & K.
• Includes Minerals: Calcium, Iron, Folate, Manganese, Potassium, Iron.
• One cup is only 10 calories. This is basically a free food. Eat as much as you like. Feel free to add more to the wrap if you want it extra crispy.
• According to WebMd it can improve blood clotting (benefit of Vitamin K), Supports eye health (benefit of Vitamin A) particularly with preventing age-related vision loss or helping with vision in low-lighting.

Carrots:

• Did you know carrots are a great source of micronutrients
  • Vitamins A, C, K and B6:
    • Vitamin A (Beta-carotene that your body converts to vitamin A): You are probably also aware of the vision benefits, but did you know it is also good for growth/development and immune functions (as stated in healthline.com)
    • Vitamin K is important for bone health and as mentioned earlier, improving blood clotting.
    • Vitamin B6: is involved in converting food into energy so don’t skip these as they are essential in helping you get the energizing zip.
  • Minerals Potassium, Biotin, magnesium, manganese, iron:
    • Potassium helps with blood pressure management
    • Biotin helps in metabolism
    • As you probably are aware, carrots are famous for as a superfoods because it helps with cholesterol, vision, cancer, immune system and digestion.

Turkey:

Turkey is loaded with benefits. Beyond being a major macro protein that helps maintain and also repair bones and muscles, and other body parts:

• Loaded with micronutrients like magnesium, niacin Vitamins B6 & B12, Iron, Choline, Zinc just to name a few.
• It is low in the glycemic index (which can help maintain blood sugar levels). According to webMD, it can even help to prevent certain kinds of cancer, help your heart health and aid to protect you from cognitive decline.

*Microgreens or Sprouts:

Adding these to this wrap and into your diet are a must,

• Versatile in flavor: Alfalfa Sprouts are more neutral flavored, Microgreens offer neutral and Spicy Blends.
  • Loaded with Nutrition: from vitamins, minerals and antioxidants.
  • Helps with cholesterol, vision, cancer, immune system and digestion
  • NOTE TO SENSITIVE POPULATION: while these are a wonderful superfood add-on they shouldn’t be eaten by those pregnant or those immunocompromised. If you fall under that category simply swap for another vegetable. As sprouts and microgreens are more prone to grow bacterias.
  • Try Swapping sprouts for: arugula or spinach, fresh sweet peppers, and fresh radishes are a slightly spicy and fun add on with great nutrients as well.

How to make High Protein Ranch:

Using greek yogurt or blended cottage cheese, mixed with dry ranch seasoning, you can create the easiest high protein ranch very quickly.

The measurements below are for 1 serving: for more tips and a bigger serving: Check out this post: High Protein Ranch Dip or Dressing