Nutrition trainer Kristiāna Lasmane explained on the 360TV programme “Māmiņu klubs piedāvā – Mājas. Ģimene. Mēs” how she makes one of her favourite breakfasts: a protein-rich tuna wrap. Receptes.lv published the recipe on 16 October 2026. She describes the wrap as one of her most popular recipes on Instagram and says she prepares this kind of breakfast regularly.
Its main advantage is protein. Lasmane notes that one meal should ideally provide about 30 grams of protein, while two eggs alone supply about 12 grams. She adds that healthier eating depends on balanced meals suited to daily needs, not only on choosing particular foods. A simple, protein-rich breakfast can start the day well and does not take long to make.
The filling uses one can of tuna in its own juice, lean cheese, one red onion, one pickled cucumber, one teaspoon of French mustard, spices to taste, and boiled eggs. Chopped red onion, pickled cucumber and grated or finely cut lean cheese go into a bowl with the tuna. Chopped cooled eggs, French mustard and spices are stirred through. The mixture is placed on a tortilla of choice and rolled. Without a tortilla, the same filling can be eaten with fresh vegetables or another bread alternative. The result is a simple, filling breakfast whose ingredients can be adjusted to taste and to the day’s plans.
Lasmane also points to vegetables in everyday meals. They make a plate more substantial while adding fibre, water and vitamins. Protein can come from meat, fish, eggs, dairy products and seafood. For leaner choices she mentions lean meat, cottage cheese and Greek yoghurt.
She presents the wrap’s flexibility as its greatest strength. On a less active day the tuna filling can be eaten with vegetables and no tortilla. On a workday, when a more filling meal is useful, it can be rolled in a tortilla, or served with rye bread or rice cakes.