Chicken Sushi Wrap Boxes: 47g Protein, Family-Friendly Meal Prep
Chicken sushi wrap boxes make five servings at approximately 510 calories and 47g of protein each. Cooked, shredded chicken breast, rice, cucumber, carrot and avocado are rolled into wholemeal wraps with a light mayo or Greek yoghurt and soy sauce spread, then sliced into sushi-style pieces. Built as a sushi-inspired wrap rather than an actual sushi roll, it is an easy format for a family to assemble together, including children, around a simple rule: one protein, one carbohydrate, two colourful plants.
A warm-weather, family-friendly meal prep designed to get children involved in building their own food, rather than handed a finished plate.
Five servings, approximately 47g of protein each, about 30 minutes start to finish.
Why this one works for training, and for family dinners
Chicken breast provides the lean protein base, cooked and shredded however suits your week.
Rice supplies the carbohydrate. Keeping it inside the wrap means the whole meal travels well in a lunchbox, which matters if this is doing double duty as a family dinner and a next-day lunch.
Cucumber, carrot and avocado add crunch, colour and healthy fats. Avocado in particular adds a creaminess that stands in for a heavier sauce.
The mayo or yoghurt and soy sauce spread does the same job as the dressing in our other bowls: more protein and flavour, without reaching for a bottle of regular mayonnaise alone.
The family learning angle
This one works well as a hands-on activity rather than a meal you hand over finished. Lay the ingredients out and give everyone, children included, one instruction: build the meal with one protein, one carbohydrate and two colourful plants.
A note on the macros
The figures above are approximate, calculated per serving across five containers. Swapping light mayo for Greek yoghurt, adding or dropping the avocado, or using a different wrap will move them.
The Everest takeaway
Not every high-protein meal needs to be eaten alone. This one is built for the table, and for small hands helping to roll it.
Want meal planning that works for the whole household, not just the person training? Everest meal planning starts with a consultation and a 12-week plan shaped around your schedule, your training and what you will genuinely cook, then ongoing coaching and updates. Current pricing is confirmed during enquiry. Enquire now.
Frequently asked questions
How long do these keep in the fridge?
Best within two to three days. Avocado and fresh vegetables do not hold up as long as a cooked rice and sauce dish, so this one suits a shorter prep cycle than some of our other meal preps.
Is this actually a sushi recipe?
No, and we are not claiming it is. It borrows the flavours and the roll format because that is an easy, hands-on way to get rice, protein and vegetables into one meal, particularly with children helping.
How do I get children involved in making these?
Set out the ingredients and give them one rule: one protein, one carbohydrate, two colourful plants. Let them build their own wrap within that structure.
Ready to put this into practice?
Whether you're starting out or chasing a goal, we'll point you to the right programme, coach or pathway.