It's up to you! 


Depends on what you use but could be anywhere from 5 - 30 minutes


Approx. Total/Net Carbs for Entire Dish: 
Depends on what you use! 


  • Wrap: to hold all of your goodies

  • Meat/Protein Source

    • Tinned Fish

    • Smoked Fish

    • Leftover or Freshly Cooked Meat - chicken, bacon, beef, lamb, etc.

    • Scrambled Eggs

  • Herbs/Spices

    • Cilantro

    • Dill - goes well with chicken and fish

    • Basil (maybe in a nice basil pesto?) - goes particularly well with lamb

    • Chives

  • Extra Flavor Additions

  • Veggies

    • Onion

    • Tomato

Tips & Substitutions

  • Like with every blueprint, you don't have to use all or really any of these ingredients. The Blueprint serves as inspiration for your to create something


  1. If you are not using ready-to-eat meat or protein, then cook up your protein now.

  2. If you want cooked onions or other cooked veggies, feel free to cook it in whatever fat may have exuded from your meat if it sounds good to you (got to love that bacon fat).

  3. Fill your wrap with your ingredients. Be sure not to overfill if you want a great wrap experience.

  4. To roll your wrap, place filling in a line leaving a couple of inches free on the side and more than half of the wrap above. Then fold the sides in so there is about an inch in between the two side flaps. While holding the sides in, bring the bottom flap over the sides and roll your wrap the rest of the way up.