Menopause-Friendly Avocado & Chickpea Wrap

This wrap comes together the way a good sandwich should — quickly, with what's already in the kitchen, and satisfying enough to actually keep you full until dinner.

Mashed avocado and chickpeas make a naturally creamy filling loaded with fiber and plant protein, both worth keeping steady through the day. Cherry tomatoes and red onion add crunch and acidity, and a squeeze of lemon keeps the avocado from browning while brightening the whole thing up.

Roll it into a whole wheat tortilla with a few spinach leaves for extra greens, then slice it in half for an easy lunch on the go. These also make a good make-ahead lunch — just keep the filling separate from the tortilla until you're ready to eat, so the wrap doesn't turn soggy sitting in the fridge.