Recipe For One & Notes on Protein

Mexican Bean Wrap

Yield: 1 serving 

  • 1 whole wheat flour tortilla
  • 1/2 cup canned kidney beans, drained and rinsed
  • 2 tablespoons guacamole
  • 1/4 cup spinach leaves
  • 1 cup sweet red peppers (found in condiment section of some supermarkets)


Spread tortilla with guacamole.  Add beans, spinach and pepper.  Roll up tortilla, cut in half, and enjoy! For an extra crispy touch, you can place the tortilla in a frying pan and heat each side until slightly brown.

Nutritional Information Per Serving (1 wrap):
Food Weight: 3.5, Calories: 340 , Fat: 6 g, Cholesterol: 0 mg, Sodium: 442 mg, Carbohydrate: 55 g, Dietary Fiber: 10 g, Sugars: 3 g, Protein: 14 g


Protein can be found in every cell of the body, and is critical for tissue repair and enzyme production. Because the protein in body cells must be replaced regularly, protein foods need to be part of a healthy diet. According to the Centers for Disease Control and Prevention, protein intake should be between 10 and 35 percent of the amount of calories you consume in a day. Women between 19 and 70 years old should be consuming 46 grams of protein daily; Men of the same age group should be consuming 56 grams daily.
Meat Protein Sources
Meat sources of protein include beef, ham, lamb, pork and veal. My recommends choosing meats with little visible fat for better health. Rabbit and venison contain about 30 grams of protein per serving, with less cholesterol than their beef counterparts. One beef steak, depending on size and cut, contains about 50-60 grams of protein. Turkey, chicken and ham each contain a significant amount of protein as well.
Fish Protein Sources
Fish selections, such as salmon, trout and herring, are good sources of natural protein because they contain omega-3 fatty acids, which are important for brain function. Recent studies suggest they may also decrease your chance of developing heart disease when consumed, according to the University of Maryland Medical Center. Other good sources include catfish, cod, flounder, mackerel, swordfish, tuna, clams and shrimp.
Bean Protein Sources
Beans are a good source of natural protein containing minimal fat and lots of fiber–a good combination for a healthy diet, according to the Harvard school of Public Health . Good natural sources of proteins in the bean family include adzuki beans, lima beans, pink beans, small red beans, black beans, kidney beans, navy beans, pinto beans and garbanzo beans. Out of these beans, small red beans contain the highest amount of protein, amounting to 22 grams per ½ cup. Black-eyed beans come in second, yielding 14 grams of protein per ½ cup.
Other Vegetable Protein Sources
Although many vegetables other than beans contain protein, the amount of protein in these vegetables is small and can range between one and four grams per ½ cup serving. Some common sources are broccoli, carrots, corn, mushrooms, onions, spinach and tomatoes. Radishes, cucumber, eggplant and raw cabbage do not contain protein . Nuts and seeds, such as flax, pecans, walnuts and pumpkin seeds, are beneficial containing vitamins and essential fatty acids as well as a significant amount of protein. Almonds and hazelnuts contain protein and vitamin E.
Dairy Protein Sources
Dairy foods, including milk, yogurt, eggs and cheese, serve as healthful protein sources. A cup of skim milk contains about eight grams of protein. One large hard-boiled egg contains about six grams of protein, and cheese such as Swiss contains about eight grams of protein per ounce. All of these foods supply the body with calcium and vitamin D.



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