Chicken Wrap (1 Wrap)

Choose a smaller wrap or eat half now and save the rest for later to reduce the carbohydrate load at one time.

Use a 100% whole-wheat tortilla or a low-carbohydrate wrap instead of a large white-flour tortilla.

Add plenty of non-starchy vegetables such as lettuce, spinach, cucumber, peppers, and tomatoes; ask for extra vegetables and less tortilla if possible.

Include fiber-rich fillings such as black beans, chickpeas, or lentils in a modest portion, while avoiding sugary sauces.

Choose grilled chicken and skip breaded chicken, sweet chili sauce, honey mustard, barbecue sauce, and sugary drinks; use salsa, mustard, or a small amount of plain Greek yogurt instead.

Take a 10–20 minute easy walk after eating and avoid pairing the wrap with fries, chips, or dessert.