Noom Food List: What to Eat in a Day on the Noom Diet
I've Lost 15 Pounds on the Noom Diet App, and Here's What I Eat in a Day
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I'm a fitness editor, and I live a pretty healthy lifestyle — I exercise five to six days a week, eat a whole-foods-based diet, and get at least seven hours of sleep a night — but in January of this year, I found my weight creeping up on the higher end of what I find comfortable. So, in an effort to shed some pounds, I decided to try the Noom weight-loss app ($59). The app is meant to help users build healthy habits through meal plan inspiration, easy-to-follow Noom recipes, and a colorful way to track your progress while following your customized program.
Personally, I've struggled to keep weight off my whole life, and thanks to my bipolar II medication, general stress, and love of happy hour, this has only gotten harder as I've gotten older. I also have PCOS (polycystic ovary syndrome), which means I need to be careful with my weight: women with PCOS are more likely to develop type 2 diabetes and insulin resistance (and women with PCOS have a harder time losing weight, which makes this all a fun cycle). All of that being said: I turned to the Noom app to see if it could help get back on track with a healthy lifestyle.
What is Noom?
The Noom app, created with the help of registered dietitians and other health experts, aims to help you lose weight by reevaluating and changing your daily eating habits. Each day you'll receive new articles on topics such as portion control, staying motivated, identifying your social triggers, and how to decode a restaurant menu. Noom also includes a daily calorie target, which adjusts based on how much activity you got that day (you can manually log your exercise or sync the app to your Fitbit or Apple Watch).
How to Track Meals In Noom
One of my favorite Noom features is the comprehensive food log where you type in what you ate and track your daily calories. The app also provides a color-coded breakdown of your food based on how calorie-dense they are: green (fruits, veggies, most whole grains, complex carbs), yellow (lean meats, starches, eggs), and red (typically processed food but also calorie-dense foods like oils and nuts). You are supposed to aim for about 30 percent green foods, 45 percent yellow foods, and 25 percent red foods. Note: If your food isn't in Noom's database, you can manually add the nutrition information.
The biggest adjustment for me was keeping track of everything I ate. Sure, I eat a pretty well-balanced diet, but I'm often tempted by my husband's snacks and the frozen yogurt shop down the street. Signing up for Noom really helped me figure out where I tend to overeat and track the true size of a healthy portion. For example, 1/4 cup of almonds is a good-sized snack. An entire bag is not.
After four months on Noom, I'm down 15 pounds! Not as fast as I would have liked, but I do realize that slow and steady wins the race. I didn't do anything radical aside from read the Noom articles, log my food, work out, and pay attention to my daily calorie budget. Although every day is different for me food-wise, here is an example of what a typical day of eating looks like.
What I Eat in a Day on Noom
My daily calorie target depends on how much activity I've done that day. If I've worked out and walked 10,000 steps, my calories will be closer to 1,500-1,600 a day. If I skipped a workout and laid on the couch all day, my calorie target is closer to 1,250-1,300 a day. Here is an example of daily meal plan, using Noom, where I had a moderate workout:
Breakfast: protein smoothie (430 calories)
- 1 scoop Vega One All-in-One Nutritional Chocolate Shake (170 calories)
- 1/2 banana (52 calories)
- 1 tablespoon Perfect Keto Pure MCT Oil (130 calories)
- 1.25 cup 365 Organic Almond Milk Unsweetened (50 calories)
- 1 cup baby spinach (7 calories)
- 3 flowerets of raw cauliflower (9 calories)
- 3 giant frozen strawberries (12 calories)
Lunch: breaded chicken breast with quinoa and broccoli (405 calories)
- 3 ounces chicken breast (175 calories)
- 1/4 serving 365 Everyday Value Whole Wheat Bread Crumbs (25 calories)
- 1 teaspoon olive oil (40 calories)
- 1/2 cup cooked quinoa (111 calories)
- 1 cup roasted broccoli (54 calories)
Afternoon snack: almonds and collagen water (180 calories)
- 17 Blue Diamond Gourmet Almonds, Rosemary and Sea Salt (120 calories)
- Vital Proteins Collagen Beauty Water, Strawberry Lemon (60 calories)
Dinner: baked salmon with quinoa and broccoli (397 calories)
- 3 ounces cooked salmon (195 calories)
- 1/2 cooked quinoa (111 calories)
- 1 cup steamed broccoli (55 calories)
- 1 pat of butter (36 calories)
Daily total calories: 1,412
Food Color Breakdown
Image source: Noom app
On this day, I did a pretty good job of loading up on mostly green foods, a nice amount of yellow foods, and limiting my red foods. I know some of my diet staples are red (like MCT oil and almonds), but I'm going to keep eating them — I just pay attention to the portion sizes.
How I Prep My Meals Using Noom
I tend to eat the same things over and over, which is one way people find weight-loss success: it takes the guesswork out of having to plan so many meals each week. I also try and meal prep on Sundays, and on this particular day, I made big batches of quinoa in the rice cooker and broccoli (both steamed and oven-roasted) to last for lunches and dinners. I also baked breaded chicken breasts for lunch and salmon fillets for dinner to get my protein in.
My protein smoothie can sometimes be my biggest meal of the day. I make a calorie-dense smoothie like this after my big morning workout to refuel my body and keep me full well until my late lunch. Sometimes I need to supplement with a mid-morning snack, but most days I'm satisfied until 2 p.m. or so.
If I have a day where I know I'm going to be getting drinks after work or want to make room for a delicious chocolate chip cookie from Levain, I make adjustments in my diet the rest of the day. Maybe I'll skip the MCT oil in my smoothie or forgo an afternoon snack. Sometimes I'll trade in my quinoa at lunch for double the veggies or leave out the butter on top. Every little tweak or adjustment counts toward my daily calorie target. And while I didn't reach for something sweet after dinner on this day, I usually have some type of dessert each day that's less than 100 calories: a square of dark chocolate or a dark chocolate peanut butter cup from Trader Joe's.
I have never felt deprived doing Noom and I always listen to my hunger cues. Noom has really opened my eyes to what an accurate portion size is and how to plan my meals around my daily calorie target. I still have a little ways to go to hit my personal goals, but tracking everything in Noom has made it easier.