What do you actually eat on Noom? This is the question I get asked most about my healthy living journey and 130-pound weight loss on Noom.
When people see my weight loss transformation, most are curious about what I eat and what I don’t eat. In this blog post I’ll show you exactly what foods I actually eat in a day on Noom – and yes, I do have carbs. And meat. I also have ice cream. And some days, I even have wine.
What I eat for breakfast on Noom
For breakfast on Noom, I typically have one of two things: oatmeal with berries or Greek yogurt with berries. (I love berries, what can I say?)
In the cold winter months, I like a cup of oats (160 cal) with Swerve brown sugar substitute (0 cal), cinnamon, and ½ cup mixed berries (35 cal).
In the warmer months of the year, I like a bowl of cool Greek yogurt. My favorite brands are Oikos Triple Zero (about 100 cal) or Chobani Zero Sugar (about 70 cal).
I love a little crunch on my Greek yogurt but most granolas are very high in calories. So instead of granola, I top my yogurt with 1 tbsp of Grape Nuts cereal (25 cal) and 1/2 cup mixed berries.
Other breakfast ideas: toasted English muffin with sugar-free jam, scrambled eggs with lots of veggies, toast with avocado or sliced banana.
PIN FOR LATER
What I eat for a mid-morning snack on Noom
My go-to mid-morning Noom snack is usually a piece of fruit like a banana (100 cal), pear (100 cal), or Halo orange or two (40 cal/each).
Other morning snack ideas on Noom include: Greek yogurt (if I didn’t have it for breakfast), Laughing Cow cheese with ½ English muffin, protein shake, or berries.
What I eat for lunch on Noom
For lunch, I eat a sandwich that I’ve perfected over two years of Nooming. I start with two toasted slices of Nature’s Own Whole Grain Bread. On the sandwich, I layer iceberg lettuce, 3-4 tomato slices, 12 cucumber slices, 8-10 bell pepper strips, and about 10 jalapeño pepper slices. I tend to have things already cut up and in the fridge for easy access. Next, I sprinkle on a mixture of parmesan cheese, pepper, and oregano. Finally, I add two slices of turkey breast and a slice of white American cheese.
I dress the bread with Woeber’s jalapeño mustard which packs a lot of flavor with almost no calories. The sandwich is absolutely huge and fills me right up for only 230 calories. On the side, I slice a honeycrisp apple for 80 calories and my entire lunch comes in at 310 calories.
Other lunch ideas: broth based soups (like our chicken tortilla soup), leafy green salads with low-cal dressing, grilled shrimp with veggies, whole wheat pita wrap.
What I eat for an afternoon snack on Noom
Late afternoon is the time of day when I am most likely to snack. And that’s OK! I’ve found that if I have a snack between 3-5 p.m., I don’t overeat at dinnertime. Most days I’ll have a bunch of red grapes (2 cal/grape), a cup of broth-based soup, ½ cup oatmeal, or raw veggies with hummus (25 cal/tbsp) for a snack.
What I eat for dinner on Noom
For dinner on Noom, I usually have some sort of protein, a starch, and lots of vegetables. One of my favorite evening meals is a piece of fish (usually salmon, cod, or halibut) with potatoes, grilled or steamed veggies, and a dinner salad. Generally, dinner is 400-600 cal.
I love all types of potatoes and was SHOCKED to find out they are a “green” food on Noom. They are “green” because they fill you up without too many calories. The extra (“red”) calories in potatoes usually come from adding things like butter, sour cream, cheddar cheese, oil, and bacon. I especially enjoy thinly sliced potatoes with a burger on the grill (and a jalapeño beer).
At our house, we often prepare potatoes in the air fryer or on the grill. We even wrote a blog post about 8 delicious and healthy ways to eat potatoes.
As for vegetables, I eat a lot of steamed broccoli and green beans. Grilled veggies like zucchini, asparagus, red onion, and mushrooms add lots of flavor. I also add a little Greek or Italian seasoning, depending on what best compliments the protein I’m having.
For more of our favorite foods to grill, click HERE.
Other Noom dinner ideas: shrimp fajitas, chicken and vegetable stir fry, eggroll in a bowl, chicken vindaloo with roti, kabobs, or a fajita bowl.
What I eat for dessert on Noom
I am a big fan of ice cream, so typically, I indulge in some sort of ice cream treat for dessert. Yes, that’s allowed on Noom. Especially in the summer months, I love 2/3 c low-fat vanilla ice cream topped with fresh strawberries.
Lower-calorie ice cream treats like Yasso bars and Skinny Cow ice cream sandwiches are also a staple in our freezer. These single-portion ice cream treats are 100-200 calories a serving and are very tasty and satisfying.
Occasionally, I also go through a fast food drive through for an ice cream cone. My favorites are McDonalds, Burger King, and Runza (a Nebraska chain). Be sure to check the calories of fast-food ice cream cones before you go to make sure they fit into your daily calorie budget.
McDonald’s – 146 cal
Wendy’s Jr. Frosty – 149 cal
Burger King – 160 cal
Runza – 210 cal
Dairy Queen – 230 cal (small)
Culvers – 307 cal (1 scoop vanilla waffle cone)
Other dessert options: Angel food cake with berries, cinnamon graham crackers, Nilla wafers, sugar free pudding, or a grilled peach with cinnamon honey drizzle and a small scoop of vanilla ice cream.
A typical day like this is about 1,400 calories. Depending on how much physical activity I’ve had, that’s been about the right amount for me to feel satisfied and still lose weight. So far, I’ve lost more than 130 pounds using the Noom weight loss app and lessons I learned through the Mayo Clinic Healthy Living Program.
If you’d like to try Noom, we have a referral DISCOUNT CODE that will give you a 14-day free trial and 20% off. So far, my husband, Steve, and I have lost a combined 200+ pounds and kept it off for more than a year.
Here are a few other healthy living blog posts you might enjoy!
10 tips for weight loss with Noom
What we’ve lost (and gained) on our healthy living journey with Noom
10 foods to lose weight with Noom
A Noom nerd’s low-calorie chicken tortilla soup recipe
Thank you for these helpful meal ideas! I’m going grocery shopping today, my fridge is completely empty so I was looking for a guide and this is extremely helpful as all your dishes look so yummy! Both of y’all look amazing and are models of hard work and dedication. Thanks so much!
We are so glad you found this blog post helpful! Do let us know what you decided to fill your fridge with. Wishing you all the best on your healthy living journey.
Hi,
I was researching for a Noom Menu Plan since at the moment won’t be able to sign up for the subscription plan. Thanks to your page and recipes I was able to find a few tips that can take on board and already made a few ajudstment for my meals for the week ahead. Thank you so much for sharing your recipes and tips.
We are so happy you found our site, Beatriz, and found a few posts that are helpful on your journey. We’re curious, what was most helpful to you?
Hello thank you for this it will help me and my husband out. We’ve looked at keto but can’t do all that fat with heart condition in the family. Do you use rice or pasta? What kind of oatmeal do you use? And about how long did this take for y’all to start loosing weight? Please and thank you!
We typically eat brown rice and whole wheat pasta. We’ve also been eating more quinoa. As for oatmeal, we eat old fashioned oats cooked in water or steel cut oats. We both lost about 70 pounds in the first nine months in Noom. Steve has now maintained a 70-pound weight loss since December of 2019 and I’ve gone on to lose another 60 (130 total lost) since then and am still hoping to lose a bit more. Thanks for being on this healthy living journey with us and please do keep in touch.
Thank you so much for replying and answering our questions. This will help. I do have another question… do you count or mind your carbs? I’ve tried to do Noom with meeting my calories, protein and under 20carbs a day. But I think it will work it’s so stressful. ;(
Hi Rebecca,
We only count calories. We have not tried to keep track of other things other than to be mindful that we need to be sure we’re getting sufficient protein and carbs as a part of a healthy diet. But as far as what we count, it’s only calories.
Hallelujah! I am so busy during the summer it’s hard to squeeze in time to meal plan. This is SO helpful and I do love a good sandwich – thanks for sharing!
We’re so glad you like it! And for the record, we’ve been eating this same sandwich most days when we’re home for almost two years. Still aren’t tired of it! Wishing you all the best on your healthy living journey.
This is so helpful! I joined noom yesterday and am a little overwhelmed, but this really gave me a clear plan. Congratulations to both of you and thank you for this!
Thank you so much for your kind words, and we’re glad this post helps you. Be sure to click around the website as we have some others you might find useful. Congratulations on your decision to start Noom, and we wish you all best as you begin this journey. Remember it is about learning new habits you’ll have for the rest of your life. Do your best…perfection isn’t attainable so when you slip, give yourself some grace and keep on Nooming. You can do this. Please let us know if you have questions along the way, and please feel free to follow along with us on our social channels @postcardjar as we often share tips for healthy living there.
Hi. My name is Kathy. I’ve been doing Noom since November. It’s gone pretty well. I’ve hit a plateau and have read all the lessons on this, tried the things recommended, still not budging. I wondered if you’ve ever experienced this during your Noom days and if so, any recommendations? Thank you for all the great tips/food ideas!!!
We have experienced plateaus, and they are frustrating. Our best advice is to stay the course. Sometimes we would eat to the top end of our calorie budget and then other days to the bottom end to see if it made a difference. We don’t really know that it did. What we do know is that one morning we’d wake up and the scale had started down, again. Again–frustrating, but sadly, it’s a part of it. The plateau will pass. You got this.
I’m so glad that you shared your blog! Congratulations on your health journey. Looking forward to starting mine!
Thank you so much, Brenda! Glad the blog helped you. Good luck with your journey…you got this! Also, have you subscribed to our newsletter? We don’t send too many out, but we do try to include helpful tips and recipes.
I joined Noom a few days ago and am so glad I found you! Loving your inspiration and motivational IG stories, and the wonderful info and recipes you’ve shared here. You two are such a joy!
Thank you so much for the kinds words, Carolyn! We’re glad that our experiences have helped you and that you’re enjoying some of our recipes. Most of all, we’re glad you have found us and have joined us on our journey! Welcome! 🙂
I’m so glad I found you guys! You are both so inspiring – after watching your Insta Stories my husband and I decided we also need to start prioritizing our health so we joined a physician directed weight loss program together this month. I’m also a Noom Nerd – it compliments the program we are doing and is how I track my weight and calories. Will definitely try the sandwich recipe!
We are glad you found Postcard Jar, too! We’re so happy to have you in this space with us. Good for you and your husband for going on a healthy living journey together. The support and accountability will be great! Please keep in touch and let us know how it’s going. Stay well.
I just recently began NOOM because of y’all! I have lost 6 pounds in about 2 weeks in preparation of my 50th high school reunion coming up this summer! My goal to lose is about 24 pounds so I feel this will be attainable. I sure wish I had seen this discount & 2 week promotion (instead of one) earlier, but I’m thankful that I learned about it from y’all!
We’re glad that you found our information of help, Debbie! Good for you on the 6 pounds, and best of luck as you continue. You can do it!! 🙂
Congrats on your success! I’ve toyed with the idea of Noom for awhile but I’m ready to start. I joined the ‘peloton gang’ (bike) and am loving it. Next step – get on a nutrition plan! Thanks for the discount code!
II
Have been contemplating for awhile now and this is inspiring. Is there a coupon code for new Noomers?
Yes! Here you go:
https://www.noom.com/programs/health-weight/referrals/?utm_source=inapp&utm_medium=referral&utm_content=3IARMHXP&utm_campaign=friendsandfam#/
You have done a wonderful job of losing and, most important, keeping it off.
Thank you, Vicky. It really has been a lifestyle change for us and we are confident we can continue living this way.
This is so helpful and encouraging! Thank you.
We are so glad you enjoyed the blog post, Martha. Are you also a Noom nerd? 🙂