Day 39: Healthy Sausage Wrap

Eating is a big part of Body For Life. 6 times a day, protein and carb each time. Workouts are important too, but you only have 6 workouts per week compared to 42 meals. It definitely takes some planning to make sure you always have a healthy carb and protein for each meal.

One very easy, yummy meal is — believe it or not — a sausage wrap. First off, buy some lean smoked turkey sausage. I tried Jennie-O the other day and it was delicious.

lean and tasty
It only has 3g of fat per serving. For a wrap, I eat the equivalent of 2 servings, so that is still only 6g of fat in the sausage. Next, use a whole wheat tortilla. I like the Mission Whole Wheat Tortillas:

Carb Balance
You can fry the sausage in a pan, but I think it tastes better if you have a grill. I threw it on our gas grill and it didn’t take any longer than cooking it on the stove. After pulling it of the grill, I cut 2 servings worth. The entire link is 7 servings, so I just eyeballed it.

2 servings

Wrap in wheat tortilla and add some mustard. Mustard is great because it has virtually no calories (3 in 1 teaspoon), as opposed to the alternative of maybe a BBQ sauce full of sugar, carbs, and calories. Plus, I just really like the taste of mustard on a sausage wrap. If you’re not a mustard fan, it is good for your health to try to start liking mustard in favor of bbq sauce, mayonnaise, or ranch dressing on wraps, sandwiches, etc. Doesn’t it look yummy?

with mustard


For less than 300 calories, around 8g of fat, and 21g or protein, it makes a great, healthy meal. Now, you know how I can easily generate the nutritional information for the meal, right?, of course.

Nutritional Information:

Nutritional Information


Nutritional Breakdown