Written by Megan Ayala. Last Updated: December 27, 2023
Noom is one of the hottest wellness apps on the planet – described as “the last weight loss program you’ll ever need,” it pairs users with coaches who help them change their behaviors.
It works because it isn’t a diet; it’s an app that trains you to make better lifestyle choices.
When you start using Noom, you answer a series of questions about your weight, health concerns, exercise levels, and habits. Once you’ve completed these questions, you’ll be connected with a coach and given daily food and portion size recommendations.
You have access to tools that will help you effectively monitor your health long term. You’ll learn how to make a balanced grocery list and how much exercise you need. Researchers have found the Noom diet to be incredibly effective. One study found that 80% of participants lose weight and keep it off [1].
How to Use the Noom Food List
All food items are divided into three categories using a traffic light color system: green, yellow, and red. You are encouraged to eat more healthy foods from the green list and make sure the number of foods from the yellow and red lists is lower.
Noom helps to train users to change the way they approach food. The app can guide people towards low fat, low-calorie, green foods that will still leave them feeling full.
Tracking what you’re eating with the app will help you pay attention to your food choices.
The app can tell you whether what you consume is hurting or helping your weight loss journey. The app doesn’t ask you to measure your food before you eat it accurately. You can specify if you’ve eaten a handful of food, a small bowl, or a larger serving.
There are currently more than 200,000 food items in the Noom database; new items are added all the time. It is overseen by a team of dieticians and nutritionists that work to ensure it is accurate.
Having multiple measurement options makes it easier to determine how much you’ve eaten. The food list includes many commonly eaten things, from whole grain and nutrient dense foods to junk food or your afternoon snack.
You can easily search for what you’ve eaten by entering the names or scanning barcodes when at the grocery store. If you’ve cooked your meals, use the app’s custom dish feature to add the recipe to the app.
The best foods are classified as green, and those with minimal nutritional value are classified as red foods. Everything that falls somewhere in between is yellow.
Here’s a quick video overview of what the Noom Food List is all about:
What Foods Can You Eat on Noom?
When you’re following the Noom program, no foods are off limit. That said, you will use their color coded system to help guide on the best foods to eat if you want to improve your health and lost weight.
That means you will mostly be eating foods in the green and yellow categories, and red foods should make up the smallest percentage of your daily intake.
The breakdown looks like this:
- Green Foods: About 30% of Your Daily Intake
- Yellow Foods: About 45% of Your Daily Intake
- Red Foods: About 25% of Your Daily Intake
Sticking to this ratio should give you the best chance and success.
Green Food Samples
Green foods have a low-calorie density and are packed with nutrients. These should be the bulk of your diet. If you cover your plate with greens, you’ll be able to nourish yourself while lowering your calorie intake.
Fruits and vegetables are typically classified as green, whole grain foods, and even some dairy products.
On the Green List:
- Blueberries
- Low-fat cheese
- Spinach
- Tomatoes
- Carrots
- Sweet Potatoes
- Green Beans
- Brussel Sprouts
- Apples
- Almond milk
- Tofu
- Oatmeal
- Egg whites
- Salad greens
- Brown rice
Yellow Foods
Although more calorie-dense than green, many yellow foods are still nutritious. These should be a part of your diet plan, but they shouldn’t be the bulk of what you eat.
- Lean meats such as chicken breast
- Avocado
- Tuna
- Steak
- Hummus
- Black beans
- Ground turkey
- Ground beef
- Skinless chicken breast
- Tempeh
- Chili
- Couscous
- Canned pineapple
- Olives
Red Foods
The less healthy foods are color coded as red. When you’re following the Noom diet, you won’t have to give up these foods. However, you should be aware that these items could be sabotaging your goals. You’ll want to limit your intake of these foods and focus on eating more green and yellow.
Examples of Red List Foods:
- Pizza
- Fries
- Bacon
- Wine
- Cheeseburgers
- Hot dogs
- Potato chips
- Juice
- Cake
- Chocolate
- Beer
- Orange Juice
- Ranch dressing
- Avocado oil, coconut oil, olive oil
- Peanut butter, almond butter
Remember, even if a food is red, you don’t have to stop eating it. You’ll just want to be aware that these foods have a high calorie density and be aware of your portion control.
Wondering if Noom is Right for You? Read Our Noom Review. and Our Noom Price Page to Learn More
Sample Meal Plan (PDF)
Using the Noom Food List, you can plan your own meals for the day/week, or they have example menus for you to utilize as well.
Here’s a quick sample of what a day on Noom might look like:
- Breakfast: American Classic – 2 eggs, 2 slices of turkey bacon, 1 slice whole grain toast, 1 cup fresh fruit.
- Lunch: Sweet n’ Savory Salad – 1 cup romaine lettuce, 2 hardboiled eggs, 1/2 cup crunchy veggies, 1/2 cup berries, 2 tbsp. slivered almonds, balsamic vinegar for dressing. Put everything in a bowl and toss.
- Dinner: Better Burger – 3-4 ounces of turkey burger, garnished with slice of tomato and mustard. Lettuce bun. 1/2 cup cooked quinoa for side.
- Snack: Crunchy Cakes: 1 cup of sliced cucumbers topped with tuna salad (half can of tuna mixed with 2 tbsp. hummus)
This is just a quick sampling of what one day on Noom might look like. You can download their Custom Meal Planning PDF here if you want to see what it looks like.
Does Noom Track Macros?
No, the Noom app does not track your Macros. If you’re looking for that option, then an app like MyFitnessPal may be the better option.
With Noom’s color coded system they will give you the approximate calorie content for the foods listed, but you can’t see fat, carb, or protein content.
This is a negative for some people, who prefer to know the macro content of the food that they are eating.
Can You Drink Alcohol on Noom?
Drinking in moderation isn’t necessarily a bad thing [3]. However, drinking alcohol adds empty calories to your diet, so if you can abstain, that may be a good idea. Make sure you factor in your alcoholic beverages’ calories in your daily caloric budget.
Noom PDF & Printable Cheatsheets?
While we’d love to provide you with a printable PDF cheatsheet, it simply doesn’t make sense. There are more than 20,000 foods on the Noom List, so you’d be printing a large book at that point.
If you want to see the food list without paying, you can enroll in the Noom Free trial to see if the app is right for you.
Summary
The Noom diet is designed to make it easier to choose foods that will nourish your body and keep you in good health. Noom doesn’t tell you what to eat. The app encourages you to make sure you make better choices about the diet you consume.
When you use the Noom app, you’ll better understand how your diet impacts your body. You’ll be able to see the calorie density of the foods to determine if they will leave you feeling full.
