A Noom Diet Plan Example: What to Expect

Author Justin Coleman

By: Justin Coleman

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You have heard about all of the diet plans that restrict certain types of food.

No dairy and grains on Whole 30.

No fruits and sweets on Keto.

No meat on a standard vegetarian or vegan diet.

It’s gotten to the point where you hear the word diet and you groan because you are wondering what types of food you aren’t allowed to eat now. 

So naturally as you are looking for a Noom Diet Plan example so you can see what foods you will be limited on eating now.

The thing of it is, restrictive diets tend to rebound after a time and you end up binging on what you have been restricting yourself from. Also, a diet that doesn’t include fruit seems like something I wouldn’t want to be a part of to begin with.

If you know deep down the restriction isn’t the answer, then you need a solution that will work for life.

You need to try Noom.

The Most Asked Question About Noom

As someone who has gone through the Noom program and lost 30lbs, as well as being a promoter of Noom, when I mention the program to people, the question I get most is “What is a Noom Diet Plan Example? What food do you get to eat?”

That’s the thing though. Noom doesn’t tell you what you can eat or what you can’t eat.

But there has to be something they make you cut out, right? Otherwise how do you lose weight?


On the Noom Diet, you get to eat everything!

Just not everything on your plate.


Let me explain.

Noom Is All About Calorie Counting

So the answer to the question is that there is no set diet plan that we can give an example for a Noom Diet.

On the Noom Diet you get to eat the type of food that you want, you just have to watch your quantities.

The Noom Program requires you to track the foods you eat on a daily basis and count the calories in them against a daily calorie limit you get based on your height, weight, age, and more.

They make it easy by dividing food into Green Foods, Yellow Foods, and Red Foods. They even have an existing database of almost any food imaginable to make lookup and tracking super easy.

If you are interested in checking what your daily calorie intake may be, use our handy Calorie Calculator.

Now limiting your food to this amount of calories may seem restrictive, but after the first 2 weeks or so you really get used to the new diet you have.

Why two weeks?

You will spend some time refining what you are eating so you can eat roughly the same amount of food you were before, but you will adjust your diet so you are eating healthier foods with lower calorie densities.

This means that you will be making swaps like 150 calories for a small bag of Doritos (which honestly holds about 6 chips and ¾ air nowadays) with things like 1.5 bananas or 1 banana and a cup of grapes for the same 150 calories. Since the fruit has a lot of water content, they will fill you up more as well, so you will stay fuller much longer than with the chips.

A few grocery trips and a dozen or so foods swaps and you will be on track to feeling full on your new calorie allotment.

An Example Noom Diet Plan

Keeping in mind that Noom doesn’t make you eat specific foods or cut other foods out, I thought it would be helpful to show you what a typical day before Noom and during Noom would look like.

Example Diet Before Noom – 2,290

Breakfast – 360 Calories

    • 2 slices of Pork Bacon – 80 Calories
    • 1 Piece of Toast – 70 Calories
    • ½ Cup Eggs – 100 Calories
    • 1 cup Orange Juice – 110 Calories

Lunch – 570 Calories

    • 1 Soda – 200 Calories
    • Rich and Hearty Creamy Potato With Bacon and Cheese Soup – 370 Calories

Snack – 265 Calories

    • 30g Potato Chips – 180 Calories
    • Whole milk string cheese – 85 Calories

Dinner – 965 Calories

    • 2 Pieces of Lasagna – 300 Calories
    • 1 Breadstick – 190 Calories
    • 1 Cup 2% Milk – 125 Calories
    • 1 piece of chocolate cake – 350 calories

Snack – 130 Calories

    • ½ Cup Vanilla Ice Cream – 130 Calories

Example Diet During Noom – 1540 Calories

Breakfast – 175 Calories

    • 2 Slices Turkey Bacon – 40 Calories
    • 1 Piece 35 Calorie toast – 35 Calories
    • ½ Cup Eggs – 100 Calories
    • 1 Cup Calorie Free Coffee – 0 Calories

Lunch – 300 Calories

    • 1 cup flavored water – 0 Calories
    • Light Creamy Potato With Bacon and Cheese Soup – 200 Calories
    • 1 Banana – 100 Calories

Snack – 200 Calories

    • 30g Sweet Potato Crisps – 130 Calories
    • 1 light string cheese stick – 70 Calories

Dinner – 725 Calories

    • 2 Pieces Eggplant Lasagna – 180 Calories
    • 1 piece 35 Calorie Garlic Bread – 65 Calories (bread and light butter)
    • 1 Cup Almond Milk – 30 Calories
    • 1 piece of chocolate cake – 350 calories

Snack – 140 Calories

    • ½ Cup No Added Sugar Vanilla Ice Cream – 90 Calories
    • 1 Cup Chopped Strawberry for Topping – 50 Calories
As you can see from the sample diet plans above, we can save 750 calories this day by making smart food swaps. We even get a few extra things to eat than the before plan, and in both cases we still get 1 piece of chocolate cake for dinner!

It’s amazing what you can do when you learn how to make simple swaps, and the Noom Diet teaches you how to be smart about your food choices and make these swaps without starving yourself or depriving yourself of old favorites.

Make Calorie Dropping a Game

When my wife and I were on the Noom Weight Loss Program, we started to make it a game to see how low calorie we could get our favorite foods to be.

This section is filled with affiliate links to these items at Walmart so you can easily see the awesome foods and substitutes we are talking about.

We found the brand Good Thins that was a good substitute for chips.

Stevia is a good substitute for sugar in recipes.

Garden Lites has an awesome vegetable muffin that has chocolate chips and will definitely curb your chocolate or baked good cravings.

We would even take lower calorie recipes from the Noom example recipe database within the app and cut calories on those recipes. Like the Egg Plant Lasagna we made and cut calories by skipping out on the meat.

Gardein also became a staple brand within our house. A lot of great meat substitutes that don’t sacrifice taste, and have a lot less calories.

Noom also gives you a ton of swapping suggestions within your daily articles while on the program, so use their examples to help cut calories on your favorites.

It’s important to note that you still want to be within your minimum range of calories for the day. Eating too few calories isn’t healthy either.

I found myself eating constantly while on the Noom diet because as you can see in our diet plan example above, you can eat more food than you did before and still be eating less calories.

If you like to eat like I like to eat, the more food you are allowed, the better. It just may take a little time and extra (healthy) snacking to get you up to your minimum number of calories.

How Limited Are Your Calories on the Noom Diet?

How many calories you get per day all depends on you and your goals.

I was 28 when I was on the Noom Diet. I started at 195lbs. I am male. I am around 6’0 tall. I wanted to lose 2lbs per week.

All of these things factor into your calorie limitations for the day.

Based on my input, Noom gave me 1450 calories to eat per day.

Exercise will earn you half your calories that your burned back into your daily calorie allotment.

Burn 200 calories running?

Great! You get 100 calories extra to eat that day!

Not sure how many calories you just burned playing ping pong?

The Noom App will let you know. Just tell it what exercise, what intensity, and how long and you get a calorie estimate.

Your personal Noom health coach can also answer any questions you have about how exercise factors in as well. They are just a message (and a day or so wait) away.

Make Your Own Diet Plan Example

Your experience with Noom will be different than mine.

Everyone is different.

Everyone has different diet and exercise goals.

My healthy weight won’t be the same as your healthy weight.

The example diet plan above may not be exactly what works for you.

That’s why I have created a quick worksheet for you to be able to list out your favorite foods, or foods that you eat on a regular basis, and then a space for you to research and see what foods you can swap them for to lower your calorie count.

Download the Food Swaps Worksheet
Food Swaps

Downloaded over 24,000 Times!

Simply fill out your info below and the Food Swaps Worksheet will be sent to the email provided. 

24,000+ people can’t be wrong!

If you are ready to get more education on dieting and making a sustainable change in your health and your life, give a Noom Trial a try.

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