A portable lunch with real protein in it. The peanut butter is not just flavour — the fat and protein slow the wrap down considerably.
12 min
Serves 2
Quick
Vegan
medium GI
Nutrition per serving
430kcal
22gprotein
38gcarbs
22gfat
9gfibre
Ingredients
200g smoked or marinated tofu, sliced
2 wholewheat wraps
2 tbsp peanut butter
1 tbsp soy sauce or tamari
1 tsp rice vinegar
1 carrot, grated
1 cup shredded red cabbage
Handful fresh coriander
Method
Whisk the peanut butter, soy sauce, vinegar and 2 tbsp warm water into a smooth sauce.
Warm the wraps for 20 seconds in a dry pan so they fold without cracking.
Spread each with the peanut sauce, then layer in the tofu, carrot, cabbage and coriander.
Fold in the sides and roll up tightly, then cut on the diagonal.
Tips & swaps
Choose a wholewheat or seeded wrap over a white one to lower the GI.
The peanut sauce keeps a week and doubles as a salad dressing.
Keeping it
Assemble the day you eat it, or the wrap goes soggy.
Track what it does for you
Whether a meal helps is personal. PCOS Ai logs what you eat alongside your symptoms and cycle, then shows which foods line up with how you actually feel — from your own data, not a generic list.
General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.