Delicious Pound Dropper Recipes

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If you’re trying to lose weight, you’ve probably heard of the “pound dropper” diet. This diet is based on a combination of healthy eating and exercise. It encourages you to eat healthy, balanced meals and snacks while limiting your intake of unhealthy foods. To help you stay on track with the pound dropper diet, we’ve put together a list of delicious recipes that are both nutritious and low in calories.

Breakfast Recipes

Berry Overnight Oats

Ingredients: - ½ cup rolled oats - ½ cup almond milk - ¼ cup plain yogurt - 2 tablespoons chia seeds - 2 tablespoons honey - ½ teaspoon ground cinnamon - 1 cup fresh berries Instructions: 1. In a medium bowl, combine the oats, almond milk, yogurt, chia seeds, honey and cinnamon. Stir until everything is evenly mixed. 2. Transfer the mixture to a sealable container and refrigerate overnight. 3. In the morning, top the oats with fresh berries. Enjoy! Nutrition: Calories: 294 Fat: 8g Carbohydrates: 44g Protein: 9g

Egg White Scramble

Ingredients: - 4 egg whites - ½ cup chopped bell pepper - ½ cup chopped mushrooms - ¼ cup chopped red onion - 1 tablespoon olive oil - Salt and pepper to taste Instructions: 1. Heat the olive oil in a large skillet over medium heat. 2. Add the bell pepper, mushrooms and onion. Cook, stirring occasionally, until the vegetables are tender, about 5 minutes. 3. Pour in the egg whites and season with salt and pepper. Cook, stirring occasionally, until the eggs are cooked through, about 5 minutes. 4. Serve the scramble warm. Enjoy! Nutrition: Calories: 143 Fat: 7g Carbohydrates: 6g Protein: 14g

Lunch Recipes

Turkey and Spinach Wrap

Ingredients: - 4 whole wheat tortillas - 4 slices turkey deli meat - 2 cups baby spinach - ½ cup diced tomatoes - 2 tablespoons Dijon mustard Instructions: 1. Place a tortilla on a flat work surface. 2. Top the tortilla with one slice of turkey, ½ cup baby spinach, 2 tablespoons diced tomatoes and ½ tablespoon Dijon mustard. 3. Roll the tortilla tightly and repeat with the remaining ingredients. 4. Slice each wrap in half and serve. Enjoy! Nutrition: Calories: 183 Fat: 4g Carbohydrates: 23g Protein: 14g

Taco Salad

Ingredients: - 1 cup cooked quinoa - ½ cup black beans - ½ cup diced tomatoes - ¼ cup diced red onion - 2 tablespoons chopped fresh cilantro - 2 tablespoons lime juice - 2 tablespoons olive oil - 1 teaspoon chili powder - ½ teaspoon cumin - Salt and pepper to taste Instructions: 1. In a large bowl, combine the quinoa, black beans, tomatoes, red onion, cilantro, lime juice, olive oil, chili powder, cumin, salt and pepper. 2. Toss the salad until everything is evenly mixed. 3. Serve the salad warm or chilled. Enjoy! Nutrition: Calories: 275 Fat: 11g Carbohydrates: 32g Protein: 10g

Dinner Recipes

Baked Salmon with Asparagus

Ingredients: - 4 (5-ounce) salmon fillets - 1 teaspoon olive oil - 1 teaspoon garlic powder - 1 teaspoon dried oregano - Salt and pepper to taste - 2 bunches asparagus, trimmed - 2 tablespoons lemon juice Instructions: 1. Preheat the oven to 375°F (190°C). 2. Place the salmon fillets on a baking sheet. Drizzle with the olive oil and season with the garlic powder, oregano, salt and pepper. 3. Arrange the asparagus around the salmon. Drizzle with the lemon juice. 4. Bake for 18-20 minutes, or until the salmon is cooked through and the asparagus is tender. Enjoy! Nutrition: Calories: 275 Fat: 10g Carbohydrates: 7g Protein: 41g

Veggie Fried Rice

Ingredients: - 2 tablespoons olive oil - 1 cup chopped bell pepper - 1 cup chopped carrots - 1 cup chopped zucchini - 1 cup frozen corn - 2 cloves garlic, minced - 2 cups cooked brown rice - 2 tablespoons reduced sodium soy sauce Instructions: 1. Heat the olive oil in a large skillet over medium heat. 2. Add the bell pepper, carrots, zucchini, corn and garlic. Cook, stirring occasionally, until the vegetables are tender, about 5 minutes. 3. Add the cooked rice and soy sauce. Cook, stirring occasionally, until everything is heated through, about 5 minutes. 4. Serve the fried rice warm. Enjoy! Nutrition: Calories: 283 Fat: 9g Carbohydrates: 39g Protein: 6g

Snack Recipes

Fruit and Nut Trail Mix

Ingredients: - ½ cup dried cranberries - ½ cup raisins - ½ cup roasted almonds - ½ cup roasted cashews - ¼ cup dark chocolate chips Instructions: 1. In a medium bowl, combine the cranberries, raisins, almonds, cashews and chocolate chips. Stir until everything is evenly mixed. 2. Transfer the trail mix to a sealable container. Enjoy! Nutrition: Calories: 333 Fat: 16g Carbohydrates: 44g Protein: 6g

Yogurt Parfait

Ingredients: - ½ cup plain Greek yogurt - ¼ cup granola - ¼ cup fresh blueberries - 2 tablespoons honey Instructions: 1. Place the yogurt in a bowl. 2. Top with the granola, blueberries and honey. 3. Enjoy the parfait right away or refrigerate until ready to serve. Enjoy! Nutrition: Calories: 180 Fat: 5g Carbohydrates: 28g Protein: 8g