3ozpre-cooked or leftover grilled chickenI used the kind you can buy frozen in bags
¼cupcooked spaghetti squashI'm baking one every other weekend to keep on hand for quick meals like this -- you could use rice, of course, this is my lower calorie substitute
¼cupblack beansI cracked open a can and froze the rest for future burritos
1whole wheat flatbread or large tortillaI used a Fit&Active flatbread from Aldi