1 can (for example 13.5 ounces) spinach. Pretty thoroughly get the water out, for example by putting in a colander and mashing repeatedly with the hand till very little water continues coming out.
Some salsa, probably a few tablespoons: for example I use Publix organic medium salsa. Some low fat, low sugar pasta sauce can be susbtituted.
Some mustard. A more robust sort such as Boar's Head Delicatessan Style seems preferable.
Some chopped peppers, for example organic sweet mini peppers. Chopped bell peppers are okay also.
Mix the above ingredients together.
1 Flatout brand Light Original flatbread.
1 tbsp A Taste of Thai brand peanut satay sauce.
Spread the satay saunce onto the flatbread.
Add the mix of spinach, etc onto the flatbread, and roll it. Ready to eat.
If using 3 tbsp salsa as an example, and ignoring minimal calories from mustard and peppers, this totals 250 calories of which about 20 g is net carbs, 4.5 is fat comprised about equally of fats from coconut oil and soybean oil, and 16 g is protein. Fiber is 17 g.
Some more protein should be cosnumed with this, for example 3 oz of Cabot brand 75% reduced fat sharp cheddar would raise the total protein to 43 g, the total fat to 12 g, and the total calories to 430. If desired the cheese can be put in the wrap but to me it seems better and more satisfying to have it separately.
Or of course some lowfat turkey or ham can provide the extra needed protein, as can a 1 scoop shake. These are the lowest-calorie ways to go.
Or three eggs can do it.
It might be possible to add three scrambled eggs to the wrap and still have things fit but I haven't done this and my guess is the wrap would then be overfilled. Most likely it is better and more satisfying to eat the eggs separately. If going the three eggs route and if extra large Eggland's Best, then total protein is increased to 40 g, total fat to about 17.5 g, and total calories to 490.
Purpose: pretty filling and tasty while providing a good balance of nutrition while being easy to prepare and if one has a desire to consume a good amount of spinach, this is a way to do it.
For me, anyway (others may vary) it seems both at the time of eating and in the time till the next meal like more food than what its calorie content actually is. It's always helpful when dieting when meals are this way.
(Another meal that is this way for me is the BK Grilled Chicken Salad, not eating the cheese or croutons and with no dressing. I forget the resulting calories but they are low compared to the effect on satiety. They don't even ask what I want when I go into the BK, they just ring it up.)