Fresh Grab-and-go Meals Recipe

make spread

In a small bowl, mash the avocado with the Greek yogurt, Dijon mustard, lemon juice, salt and pepper until slightly chunky and well combined.

Lay the whole wheat tortilla flat. Spread the avocado mixture evenly over the center of the tortilla, leaving about 1 inch clear at the edges.

Layer the sliced turkey over the spread, then add baby spinach and shredded carrot in an even layer.

Fold the short sides of the tortilla in, then roll tightly from one long side to the other to form a compact wrap. Trim the ends if desired.

Wrap in parchment or plastic wrap to keep fresh. Store chilled for up to 24 hours in a refrigerator or insulated lunch bag with an ice pack for transport.

assemble dressing

In a small bowl or jar, whisk together olive oil, red wine vinegar, lemon juice, dried oregano, salt and pepper.

In a 16- or 24-ounce mason jar or sealable container, layer ingredients for best texture: first pour the dressing into the bottom (this keeps greens from getting soggy).

Add the chickpeas next, followed by diced cucumber, red bell pepper, cherry tomatoes, red onion, and crumbled feta. Top with chopped parsley.

Seal the jar and refrigerate. When ready to eat, invert jar into a bowl or shake vigorously to distribute dressing, or pour into a bowl and toss.

combine and chill

In a jar or airtight container, combine rolled oats, milk, Greek yogurt, chia seeds, maple syrup, vanilla extract and salt. Stir until evenly mixed.

Gently fold in mixed berries and half of the chopped nuts, or layer berries on top if you prefer to keep them more intact.

Cover and refrigerate overnight (at least 6 hours). In the morning, stir and top with remaining chopped nuts before eating. Keeps refrigerated up to 3 days.