For busy people who want a quick grab-n-go meal, sandwich wraps are the perfect choice. Using only simple ingredients that you have on hand, you can put together delicious and healthy meals in minutes. They are perfect for breakfast, lunch, dinner, and even snacks whenever you are short on time or energy.

Here is a simple procedure to put a healthy and delicious wrap together in just a little bit of time. It’s quick, easy, and flexible and allows for your own tastes, the seasons, or for what you may have on hand at the time you make your sandwich wrap. Just take the ingredients you are using and layer them down the center of the wrap, leaving an inch or so at the bottom to close the wrap when you are finished.

1. Pick the kind of wrap that you want. Try soft tortilla shells, which come in plain or flavored varieties like, spinach, tomato, whole grain, and more. If you want to lighten up your wrap sandwich you could also try large lettuce leaves, kale leaves (just cut out the tough stem and use the soft leafy portion (raw or steamed), or try some cabbage leaves that have been lightly steamed.

2. Select a spread for the wrap base. This is what will go underneath all of your ingredients. Spread a layer, as thin or as thick as you like, on the wrap that you have selected. Here are a few ideas for ingredients to spread on your wrap: mayonnaise, cooked sweet potatoes, sour cream, olive tapenade, or plain or flavored cream cheese.

3. Pick a hearty filling. Place a filling or combination of fillings on the wrap down the center in a strip. Some simple ideas are: cheese (sliced, shredded, or crumbled varieties), tempeh, tofu (baked varieties), leftover cooked chicken (sliced thinly), canned or fresh cooked tuna or salmon, or hard-cooked eggs, etc.

4. Add some vegetables or fruit to the wrap. This is a painless way to get vegetables and fruit in your diet. Place your chosen vegetables or fruit on top of your filling. Here are some simple and flavorful suggestions:

Vegetable Suggestions: select a variety from broccoli slaw, fresh tomato slices or diced tomatoes, shredded lettuce, peeled and thinly sliced jicama, marinated artichoke hearts, shredded cabbage, shredded carrots, sliced mushrooms, sliced scallions, sliced roasted red peppers, sliced sweet bell peppers, very thinly sliced fennel, chopped or diced onion, thinly sliced cucumbers, etc.

Fruit Suggestions: dried cranberries, orange slices, diced or sliced apples or pears, peach slices, sliced strawberries or mango, raisins or dried fruit of choice, fresh blueberries or blackberries, sliced mango, diced cantaloupe or honeydew melon, etc.

5. Boost the flavor of your wrap. Add a little extra zip to your meal with some simple items that will accent your wrap sandwich. Depending on the fillings you have chosen, here are a few suggestions to get you started.

Crunchy/Salty/Spicy Flavor Toppings: cooked and crumbled bacon bits (regular or vegetarian), pickle relish, peanut sauce, a little chopped fresh herbs of choice like mint, basil, dill, oregano, or cilantro, chopped nuts, salsa, oyster sauce, or a sprinkling of soy sauce

Sweet/Spicy/Crunchy Flavor Toppings: nutmeg or cinnamon, granola (use your favorite flavors), chopped nuts, a spoonful of marmalade or all-fruit spread, a little chutney, shredded coconut, mini-chocolate chips, etc.

When you have everything added to your wrap sandwich, just fold up the bottom flap over your ingredients and then fold in each side, one over the other to close it.

A few simple and flavorful wrap sandwich ideas are listed to get you started making these quick meals in minutes.

- whole grain tortilla wrap, mashed baked sweet potatoes, sun-dried tomatoes in oil (drained and sliced), crumbled goat cheese, a couple of whole fresh basil leaves

- whole grain tortilla wrap, almond butter, avocado slices, crushed and drained pineapple, brown sugar

- spinach flavored tortilla wrap, cocktail sauce, (shelled, cooked, and chopped) shrimp, (canned and drained) mandarin orange slices, feta cheese

- whole grain tortilla wrap, almond butter, sliced peaches, sliced strawberries, honey, cinnamon

- spinach flavored tortilla wrap, basil pesto, cooked vegetarian sausage links sliced lengthwise, shredded cheddar cheese, diced tomatoes

- whole grain tortilla wrap, tomato pesto, sliced hard-cooked egg, fresh spinach leaves, pitted and chopped black olives, spoonful of sour cream

- spinach flavored tortilla wrap, garlic hummus, canned tuna (packed in water, drained, and flaked), cottage cheese, a sprinkle of Italian seasoning, radish sprouts, capers

- tomato flavored tortilla wrap, tomato pesto, cooked and mashed black beans, sliced cucumber, sliced roasted red peppers, shredded cabbage, crumbled goat cheese, sprinkle of dried basil, a drizzle of Italian dressing

Laura Cokherell, a cooking enthusiast, shares a wide variety of budget friendly meal ideas from breakfast to dessert, including more sandwich wraps, at Quick Salad Recipes.com. You will find a large selection of quick recipes for healthy, flavorful, natural meals that require a minimum of ingredients, time, effort and clean-up for the time-pressed world we live in.