Turkey and Avocado Lettuce Wraps (with a Plant-Based Option)

Turkey and Avocado Lettuce Wraps (with a Plant-Based Option)

Managing menopause fatigue with nutrient-dense meals is essential for maintaining energy and overall well-being. This Turkey and Avocado Lettuce Wraps recipe is quick, easy, and packed with protein, healthy fats, and essential nutrients. Perfect for a light yet satisfying lunch or dinner, these wraps are designed to support your health during menopause.

Ingredients

For the turkey version:

• 1 lb (450g) ground turkey

• 1 tablespoon olive oil

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• Salt and pepper to taste

• 1 head of romaine or lettuce of your choice, leaves separated

• 1 avocado, sliced

• 1 cup (150g) cherry tomatoes, halved

• 1/2 red onion, thinly sliced

• Fresh cilantro, chopped (optional)

• Lime wedges for serving

For the plant-based version:

•  1 block (14 oz / 400g) tempeh, crumbled

• 1 tablespoon olive oil

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• Salt and pepper to taste

• 1 head of romaine or butter lettuce, leaves separated

• 1 avocado, sliced

• 1 cup (150g) cherry tomatoes, halved

• 1/2 red onion, thinly sliced

• Fresh cilantro, chopped (optional)

• Lime wedges for serving

Instructions

Cook the Protein:

 For the traditional version:

• Heat olive oil in a large skillet over medium heat.

• Add ground turkey, garlic powder, onion powder, salt, and pepper.

• Cook until the turkey is browned and fully cooked, breaking it apart with a spoon.

For the plant-based version:

• Heat olive oil in a large skillet over medium heat.

• Add crumbled tempeh, garlic powder, onion powder, salt, and pepper.

• Cook until the tempeh is heated through, stirring occasionally.

Prepare the Lettuce Wraps:

•  Wash and dry the lettuce leaves.

• Lay out the leaves on a serving platter.

Assemble the Wraps:

•  Spoon cooked turkey or crumbled tempeh onto each lettuce leaf.

• Top with slices of avocado, cherry tomatoes, and red onion.

• Garnish with fresh cilantro, if desired.

• Serve with lime wedges on the side for a fresh squeeze of lime juice.

Serve:

•  Arrange the prepared lettuce wraps on a plate.

• Serve immediately and enjoy!

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 Macros

Traditional Version (per serving):

 Calories: 320

Protein: 25g

Carbohydrates: 12g

Fat: 20g

Plant-Based Version (per serving):

 Calories: 300

Protein: 22g

Carbohydrates: 14g

Fat: 18g