The Wrapper

This is wonderfully easy (and low points too especially if you keep it vegetarian). The variety of ingredients you can come up with means you should never get bored.

Under the veggie column you can pick as many as you wish up to a cup. The rest you do have to watch your amounts. Here's what you do - the blueprint so to speak:

Get the whole wheat tortillas (you can also use whole wheat pitas or rice wraps which may be more difficult to find - whichever you use be sure to look for the ones that are not fried, have high fiber, low fat/calories. They need to be big enough to make a wrap sandwich. (Pitas you stuff.)

Now, pick a condiment like fat free mayo (the "point" is to keep it at 1 point or less), if you want add from the "Free" category, then as many veggies as you wish up to a cup in total, 1 item from the Alternative List (at no more than 1 teaspoon preferable) can be added, 1 from the meat and 1 from the cheese. Remember you don't have to have the cheese or the meat, it's all up to your taste buds!

Last, fold one end about a third of the way up, then turn it sideways and roll the whole thing like a cigar. Eat from the open end.

The secret is to keep the higher calorie/fat (point) items to 2 tablespoons or less and keep cheese down also. I chop or dice all vegetables and according to my taste bud for that meal I might cook them a bit or a lot or not at all. I keep meat to a minimum and use low calorie versions like turkey.

TIPS: I add fresh (dry will work too) ground herbs to the cream cheese or mayo to brighten up the flavor.

Mexican version: salsa, fat free sour cream, refried beans, fat free cheddar or veggie queso with onion, raw jalapeño and spinach (either fresh or nuke a bit till it wilts), chicken. So, as you can see I am using both chicken and the refried beans. This means that I have to watch the calories/fat (points) but I can use both. Same with using sour cream and cheese - watch your portions - but you can have both. This is a sample of a higher point wrap but if you a craving Mexican food this will satisfy that urge to splurge!

Free
Salsa, flavored vinegar, mustard

Veggie (Fresh Non-Starchy)
Spinach, chopped, zucchini, squash, cabbage, onion (any type), mushrooms, tomatoes
radishes, peppers, jalapeño (raw), cucumber, mixed greens, lettuce, carrot, asparagus, broccoli, cauliflower

Alternative (1 to 1-1/2 teaspoon)
pickles, jalapeño (pickled), olives

Condiment-No more than 2 Tablespoons
Fat Free Mayo, Fat Free Refried Beans, Fat Free Sour Cream
Fat Free Dressing: Ranch, Caesar, Ginger, Honey Mustard, Raspberry, French, Thousand Island
BBQ Sauce, Balsamic vinegar
(you get the idea-just stick with fat free and 2 T. or less)

Cheese
up to 2 slices of fat free cheese, any flavor, Fat Free Cream Cheese, Veggie Cheese (watch these they still have fat)

Protein/Starch
Luncheon Meat, Chicken, Turkey, Edemame, brown rice, boiled shrimp, Black Beans, Corn (mix these two together!), tuna (water packed)

Now, get to wrapping & rolling!