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Chive Spread:

  • 2 tbsp fat free plain greek yogurt or 2 tbsp fat free mayonnaise*
  • 1 tbsp chives, chopped
  • pepper (to taste)

Cucumber Salad:

1 Veggie, 1 dairy and 1 carb per serving

  • ½ medium tomato, cored and chopped
  • ½ cup cucumber; peeled, seeded and diced
  • 2 tbsp fresh basil or cilantro, chopped
  • squeeze of lime juice
  • pepper (to taste)


  • 1 whole grain tortilla (0-1 gram of fat & < 125 calories/serving)
  • ¼ c alfalfa sprouts
  • 2 slices fat free pepper jack cheese*
  • pepper (to taste)


Chive Spread:

  1. In a small bowl, mix the yogurt and chives.
  2. Season with pepper and set aside.

Cucumber Salad:

  1. In a medium bowl, gently toss together the tomato, cucumber, lime juice and basil/cilantro.
  2. Seas on with pepper and set aside.


  1. Spread the chive-yogurt mixture on the wrap.
  2. Place the sprouts on the tortilla and top with the cucumber salad and cheese.
  3. Roll up t he tortilla.

Brand Suggestion: Fat Free Mayonnaise brands: Kraft Fat-Free, Helmann's Low Fat & Duke's Fat-Free.
                                     Fat-Free Cheese brands: Borden Fat Free Pepper Jack & Lifetime Fat Free Jalapeño Jack.
If you choose another cheese brand, make sure it is under 100 calories and 0 - 1 fat grams for 2 slices. These are only options, not the only ones you can use.

∞  Tip: If you wanted to add protein, you could add 2 oz cooked chicken breast to the wrap. This is, however, only half of your protein for the day. You will need to add 2½ oz more for dinner.

∞  Note: This may also become a sandwich if served between 2 slices of diet bread (35-40 cal per slice) or a sandwich thin (100 cal per thin).