1-Week Noom Meal Plan For Beginners (PDF Download)

1-Week Noom meal plan for beginners

As a nutrition coach, I know how hard it can be for clients to figure out what to eat when using a dieting system like Noom, especially when they have a calorie range that they need to stick to in order to see results.

Below, I’ve put together a weekly meal plan to give you some inspiration and guidance when using Noom. I’ve also included a PDF download link if you want to save a copy of the meal plan.

If you haven’t yet downloaded Noom, read my complete Noom Review that discusses everything you need to know before starting.

Main Principles of The Noom Diet

Along with daily psychology lessons, the main principles of the Noom diet are:

There Are No “Good Foods” Or “Bad Foods”

Noom wants to get away from referencing foods as “good” or “bad” because it recognizes that labelling foods in this way can encourage a negative relationship with food.

It also makes it harder for people to be successful with weight loss long-term because avoiding certain foods that you enjoy because you deem them “unhealthy” is unsustainable.

Noom makes it clear that all foods are allowed but some foods should be eaten more often and in larger quantities than others.

Prioritize Nutrient-Dense Foods

The foods that should be eaten in larger quantities and most often are foods that have lots of nutrients because your body requires many different nutrients from food to function optimally.

Nutrient-dense foods are whole foods like fruit, vegetables, whole grains, fish, nuts, and legumes.

Noom encourages you to eat more nutrient-dense foods than low-nutrient foods like pizza, donuts, and cookies so that you’re meeting your body’s nutrient requirements and fueling your body properly.

Limit Calorie-Dense Foods

Noom also encourages users to eat more low-calorie foods that are higher in volume and fill you up than calorie-dense foods that have higher calories even in smaller serving sizes.

For example, 1 cup of watermelon has 46 calories but 46 calories worth of almonds is only 6 almonds. The watermelon would be much more filling than the almonds.

If you’re eating more calorie-dense foods then you’re more likely to overeat and still be hungry, so Noom encourages you to limit these foods and focus on low-calorie high-volume foods instead.

Stay Within Your Calorie Range To Achieve Your Goal In A Timely Manner

Another key principle when using Noom is to stay within the calorie range that has been set for you to keep you on track to meet your goal. The Noom calorie range is very flexible, so you should never feel like it’s too difficult to stay within it.

If you’re within your calorie target then you will achieve your goal more quickly in a healthier way.

Don’t be tempted to go under your calorie range because then you’ll lose weight too quickly and potentially compromise your health and body composition.

Also, if you’re consistently overeating your calorie range then you’re slowing down your rate of progress and it will take you longer to achieve your goal.

Having a calorie range rather than a specific calorie target gives Noom users more flexibility with their intake, which is more realistic.

How To Track Meals on Noom

There are 2 ways to log your meals on Noom based on whether you’re logging your own foods or you’re using a Noom recipe.

To log your own foods, here are the steps:

Noom - log your meals

Noom - Select a Meal list

Noom - Select a meal

Noom - breakfast barcode search

Noom - Kodiak cakes protein

To log a Noom recipe, here are the steps:

Noom - recipes

Noom- Mixed Berry Muesli

Noom Breakfast - Mixed Berry Muesli

Red, Green, Yellow Foods: What Do They Mean

Noom uses a color code to categorize foods based on their calorie content so that users can make informed decisions about which foods to eat more often.

Red Foods

Red foods (now orange foods as of 2022) are foods that are the most calorie-dense and should be consumed in lower quantities because they add up quickly without filling you up.

It’s important to note that although these foods are higher in calories, it doesn’t necessarily mean that they aren’t nutritious.

For example, pizza is a red food but so are nuts and chia seeds.

Yellow Foods

Yellow foods are foods that have a moderate calorie content that Noom encourages you to eat in moderation. Yellow foods are foods that have a lower fat content than red foods but a higher fat content than green foods.

Yellow foods consist of most animal and plant-based proteins, low-fat dairy products, and whole wheat grain products.

Green Foods

Green foods are foods that have the lowest calorie content per serving, meaning they fill you up the fastest on fewer calories.

Green foods can be consumed in larger quantities without blowing your calorie budget. However, green foods alone are not enough to sustain you so they should be consumed in combination with yellow and red foods.

Green foods consist of fruits, vegetables, broths, and non-fat dairy products.

Sample Noom Diet Plan: Here’s What I Ate For 1 Week

Here’s a realistic 1-week walkthrough of what I ate as a nutrition coach while using Noom.

I’ve followed Noom’s principles discussed above but I also make sure I’m listening to my body to decide whether I’m hungry enough for snacks or if my main meals are enough to satisfy me.

Listening to your body by paying attention to your hunger cues is an important skill that you’ll need to lose weight and keep it off.

Feel free to copy the diet plan below, and adjust the portion sizes to fit your caloric target.

Looking for more inspiration? Check out 40 Real Life Noom Before & After Results

Day 1

On Day 1 I was less active and my calorie range was between 1330 and 2080. As I was less active, I wasn’t as hungry for a morning snack, so I skipped it.

Total: 1681 calories

Day 2

On Day 2, I lifted weights at a medium intensity for 90 minutes so my calorie range increased from 1330-2080 to 1600-2340 calories and so did my appetite.

Total: 1961 calories

Day 3

On Day 3, I went for a 30-minute run in the afternoon so my calorie range shifted from 1330-2080 to 1490-2240, but I wasn’t hungry after breakfast so I chose not to have my morning snack.

Total: 1798 calories

Day 4

On Day 4 I was more sedentary so I didn’t get any exercise activity throughout the day, so my calorie range was 1330-2080. With my activity level being lower, I found that my main meals were enough to hold me over and I didn’t need morning and afternoon snacks.

Total: 1507 calories

Day 5

On Day 5 I had another weight lifting workout that lasted 90 minutes at a medium intensity which changed my intake from 1330-2080 to 1600-2340 calories per day.

Total: 1936 calories

Day 6

On Day 6 I had another medium intensity 90-minute weightlifting workout and I was hungrier than usual so I was in the higher end of my calorie range of 1600-2340 per day.

Total: 2228 calories

Day 7

On Day 7 I went for another 30 minute run which increased my calorie range to 1490-2240. I wasn’t hungry after lunch so I chose not to have an afternoon snack.

Total: 1814 calories

Download 7-Day Noom Meal Plan

This meal plan is based on my daily activities and hunger and fullness cues but you can use this as a reference to help you make informed decisions about your Weekly Noom Plan.

To be successful with Noom I believe it’s important to stick to their recommended calorie range and to practice mindful eating to decide whether snacks are necessary that day.

If you’re following this plan and you decide you need a snack on days that I didn’t, that’s completely fine. Simply choose one of the snack ideas from another day of the week to add to your daily intake.

I created my weekly plan by starting with the meals that I wanted and adding snacks as necessary. I suggest you do the same based on your recommended calorie range.

Lastly, to customize this meal plan to your preferences you can exchange any protein for another protein (i.e. poultry for fish), fat for another fat (i.e. nuts for avocado), carb for another carb (i.e. rice for potatoes), fruit for a different fruit, and veg for a different veg.

Check Out These Full Day of Eating Videos Using Noom

For more inspiration on how to eat while using Noom, here are the best YouTube videos:

1. Full Day Of Eating On Noom – Katie Mac

Amanda Parker

Amanda Parker is an author, nutrition coach, and Certified Naturopath. She works with bodybuilders, Olympic weightlifters, and powerlifters to increase performance through nutrition and lifestyle coaching.

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