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Athlete DIY Power Lunch Wraps

Wraps are one of my favorite lunch options. There are an endless amount of possibilities, and it's a great way to use up what you have in your pantry and leftovers (especially leftovers in less-than-normal portions). Wraps can also be a great way for athletes to get a simple, quick and nutritious lunch in. It's even a great grab'n'go option!

This DIY Power Lunch Wrap guide will help you to create nutrient-dense wraps to fuel your workouts and that can be made to fit your taste preferences.

Foundation: The Wrap

When I say wrap, I mean one of the BIG ones - trust me on this. I'm talking Chipotle sized tortillas. If you go too small you will try and fit all the delicious fillings only to find that your wrap busts out the seams and you end up with a broken tortilla and fillings all over. Nobody wants that. In my usual #AldiHaul I have found that their L'Oven Fresh tortillas are the perfect size and taste delicious. Mix up your tortilla! Choose tortillas like;

  • Whole wheat tortilla

  • Sun Dried Tomato

  • Spinach

  • Sprouted Grain

Protein (Choose one or more)

The options are endless, choose from animal or plant-based proteins. This is a great way to use leftover cooked proteins that you had the night before or cooked ahead for meal prep. There is a protein option for every schedule and preference. If you are short on time, choose the proteins with * next to it. Unless the other proteins have already been cooked ahead, then all of these could potentially be quick-prep protein options!

Animal Protein Ideas;

  • Shredded or sliced chicken/pork

  • Bacon

  • Sliced steak

  • Lean-ground beef/turkey

  • *Deli meat

  • *Scrambled eggs

  • *Canned salmon/tuna (or fresh)

Plant Protein Ideas;

  • Tofu or tempeh

  • Edamame

  • *Canned black beans, chickpeas (drained/rinsed)

Crunchy, Seasonal Veggies (Optional, but highly encouraged to choose at least one or more)

This adds texture and nutrients to your lunch. There is something about a nice, cool crunch that just makes your day better.

  • Fresh or pickled onions (or any other pickled vegetable - could use Kimchi)

  • Cucumbers

  • Tomatoes

  • Celery

  • Shredded carrots

  • Spinach, Kale, or other lettuce/green

Flavor/Satisfaction (Choose one or more)

This adds that finishing touch to the wrap. This is what creates the *chefs kiss* moment when you are done and have it all wrapped up. The options here are truly endless, and I encourage you to explore other ideas outside of just these.

  • Avocado or avocado-based sauce

  • Feta/blue cheese/parmesan (I am a salty cheese person, but really any cheese works here)

  • Tahini Sauce - click here to see my all time favorite Tahini sauce recipe (scroll to the bottom)

  • Hummus

  • Salad dressing

  • Buffalo sauce

  • Dijon Mustard

  • Avocado or oil based mayo


Don't skip the wrap, protein or flavor/satisfaction piece to this lunch. These are the essential ingredients that make them "power" wraps for athletes. The wrap provides carbohydrates that are necessary for replenishing and providing energy for workouts, the protein helps to repair, maintain and enhance muscles, and the flavor/satisfaction provides necessary fat for optimal body functions and fullness with your meal.

Pair these wraps with a side of veggies like cherry tomatoes or carrots, or a fruit, or pretzels, baked chips. Enjoy!

*all opinions are my own, I was not paid for any brand mentions in this post.*


Written by Maddi Osburn RDN LD

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