The Complete Noom Food List: A Comprehensive Guide to Green, Yellow, and Red Foods
A simple framework for choosing the right foods to stay full and meet your goals.
Noom has emerged as a popular app-based weight loss program, known not only for its psychological approach to health but also for its unique color-coded food classification system. This comprehensive guide breaks down everything you need to know about the Noom food list — how the Green, Yellow, and Red foods categories work, what foods you’ll find in each, examples of meal ideas, and practical strategies for sustainable, healthy eating.
What Is Noom? Understanding the App’s Approach
Noom combines nutritional science with behavioral psychology to promote sustainable weight loss. Instead of labeling foods as “good” or “bad,” Noom uses a color-coded system to help users make healthier choices and build better eating habits over time. Noom’s philosophy is rooted in moderation, education, and mindfulness — not deprivation.
Noom’s Color-Coded Food System Explained
Noom applies a simple traffic-light color system to foods based on their calorie density and nutritional value:
- Green foods: The least calorie-dense, rich in nutrients, and can be enjoyed most frequently.
- Yellow foods: Moderately calorie-dense, nutritious, but best consumed in sensible portions.
- Red foods: The most calorie-dense or processed; best consumed sparingly, but not forbidden.
| Color Category | Key Features | Examples |
|---|---|---|
| Green | Low calorie density, high nutritional value; eat most often | Spinach, apples, non-fat dairy, whole grains |
| Yellow | Moderate calorie density; nutritious, but more energy-dense | Chicken breast, low-fat cheese, avocado, hummus |
| Red | High calorie density or processed; consume in limited amounts | Cheese, red meat, oil, chocolate, pizza |
How Noom’s Food List Supports Weight Loss
By encouraging you to fill your plate with foods that deliver more nutrients for fewer calories, Noom helps you feel full and satisfied while staying within your daily calorie target. The approach also teaches you to build better habits—like eating more vegetables and lean protein—without requiring you to eliminate your favorite foods entirely.
Noom Green Foods List: Eat Most Frequently
Green foods are the foundation of the Noom food list. These foods provide plenty of volume, fiber, and nutrition, yet have the lowest calorie density. Noom encourages you to make most of your meals with green foods, which typically means:
- Fresh vegetables (carrots, spinach, broccoli, cucumbers, lettuce, mushrooms, bell peppers, asparagus, green beans, onions, peas, Brussels sprouts, sweet potatoes)
- Fruits (apples, strawberries, oranges, blueberries, bananas, tomatoes, watermelon, grapes, raspberries, pineapple, pears, cherries, peaches, mangoes, figs)
- Whole grains (whole-wheat bread, whole grain pasta, brown rice, quinoa, barley, grits, pita)
- Non-fat dairy (Greek yogurt, cottage cheese, skim milk, low-fat sour cream)
- Lean proteins (egg whites, shrimp, white fish, mahi-mahi, lobster, tofu)
- Low-calorie condiments (salsa, apple cider vinegar, sauerkraut, citrus juice, tomato sauce)
What others are reading
Noom’s methodology encourages you to fill up on these foods to stay full and energized while making progress toward your weight goals.
Sample Green Foods Meal Ideas
- Breakfast: Oatmeal with apples and blueberries; non-fat Greek yogurt with strawberries
- Lunch: Spinach salad with tomatoes, cucumbers, and chickpeas
- Dinner: Grilled shrimp with roasted sweet potato and steamed broccoli
- Snacks: Sliced watermelon; carrot sticks with salsa
Noom Yellow Foods List: Enjoy in Moderation
The yellow foods group contains higher-calorie, nutritious foods that are important for a balanced diet but should be eaten in controlled portions. These include:
- Lean proteins (steak, chicken breast, turkey, pork, lamb, canned tuna, sushi)
- Fruits (medium-calorie) (olives, dried apricots, prunes, canned pineapple, avocado, plantain)
- Low-fat dairy (2% milk, low-fat yogurt, low-fat cottage cheese, low-fat cheese)
- Snacks (hummus, fruit cups, banana pancakes, rice pudding, acai bowls)
- Beverages (diet sodas, ginger beer, vodka soda, grapefruit juice, light beer, orange juice, fruit smoothies, unsweetened cranberry juice)
- Legumes (lentils, edamame, baked beans, refried beans, tempeh, chickpeas)
- Condiments (gravy, oyster sauce, cacao powder, balsamic vinegar, mustard, soy sauce, pizza sauce)
Many people consider yellow foods to be “healthy,” but Noom classifies them as such due to their greater calorie content or density compared to green foods. Protein-rich items like chicken breast, tofu alternatives, or low-fat dairy are important for building satiety and muscle, but Noom encourages moderation for optimal results.
Sample Yellow Foods Meal Ideas
- Breakfast: 2% milk with whole-grain cereal; avocado toast on whole-grain bread
- Lunch: Grilled chicken breast with quinoa and leafy greens
- Dinner: Tuna salad with baked beans and brown rice
- Snacks: Hummus with bell pepper slices; fruit cup
Noom Red Foods List: Use Sparingly
The red foods category consists of the most calorie-dense or processed items. These aren’t labeled as “bad” foods, but rather as foods best consumed occasionally or in small portions. Examples include:
- Processed meats (hot dogs, sausage, bacon, ham, hamburgers, red meat, fried chicken)
- High-fat dairy and cheeses (cheddar, brie, full-fat cream cheese, whole milk)
- Sweets and desserts (chocolate, cake, cookies, ice cream, pastries, candy)
- Snack foods (potato chips, French fries, snack bars, energy bars)
- Nuts and nut butters (walnuts, peanut butter, almond butter, almonds — though healthy, high in calories)
- Condiments & toppings (ranch dressing, butter, mayonnaise)
- Beverages (fruit juices, wine, regular soda)
Noom’s philosophy acknowledges that complete restriction of these foods is not necessary—enjoying them in moderation can be part of a successful, sustainable weight management plan. Portion awareness is key: having one square of chocolate is very different from eating an entire bar.
Sample Red Foods Meal Ideas (Use Occasionally)
- Breakfast: Peanut butter on toast (use thinly spread)
- Lunch: Hamburger with whole-wheat bun and salad (substitute fries for veggies)
- Dessert: A small serving of chocolate or a cookie after dinner
Noom Food List Quick Reference Table
| Food Group | Green Foods | Yellow Foods | Red Foods |
|---|---|---|---|
| Vegetables | Spinach, broccoli, carrots, lettuce | Potatoes, corn, squash | Fried vegetables (tempura) |
| Fruits | Apples, berries, watermelon | Avocado, dried fruit, olives | Fruit juice, fruit pies |
| Grains | Quinoa, brown rice, whole wheat bread | White pasta, couscous, English muffins | Pastries, cake, white bread |
| Dairy | Skim milk, non-fat yogurt | 2% milk, low-fat cheese | Full-fat cheese, ice cream |
| Protein | Shrimp, tofu, egg whites | Chicken breast, turkey, canned tuna | Red meat, bacon, salami |
| Snacks | Fresh fruit, veggie sticks | Hummus, rice cakes | Chips, candy, snack bars |
| Beverages | Water, unsweetened tea | Light beer, diet soda | Wine, regular soda, sugary drinks |
Principles of Noom’s Food List: The Big Takeaways
- No food is off limits. The color system is about awareness, not restriction.
- Eat mostly green foods, some yellow, and fewer red—according to your goals and satisfaction.
- Use the categories as a guide for meal planning and navigating food choices throughout the day.
- Portion size matters. Even healthy foods can contribute to weight gain if eaten in excess.
- Listen to your body. Noom emphasizes sustainability and tuning into your hunger cues, not rigid dieting.
Noom’s Approach to Meal Planning
Noom encourages building balanced meals primarily with green foods, supplementing with yellow options, and allowing for occasional red foods. Here’s how this can look in practice:
- Breakfast: Non-fat Greek yogurt with berries (green), whole-grain toast (green), almond butter (red, used in moderation)
- Lunch: Quinoa bowl (green) with grilled chicken (yellow) and roasted vegetables (green)
- Dinner: Stir-fry with tofu (green), colorful vegetables (green), small serving of brown rice (green)
- Snack: Hummus (yellow) with sliced cucumbers (green), or a mini chocolate square (red)
Noom One-Week Sample Menu
- Monday
Breakfast: Raspberry yogurt parfait
Lunch: Vegetarian barley soup
Dinner: Arugula and orange salad
Snack: Dill salad with cucumber - Tuesday
Breakfast: Ginger-banana smoothie
Lunch: Roasted orange tilapia with asparagus
Dinner: Rice soup with mushrooms
Snack: Deviled eggs - Wednesday
Breakfast: Vegetable skillet frittata
Lunch: Quinoa pilaf
Dinner: Lettuce pork wraps
Snack: Yogurt pops - Thursday
Breakfast: Egg sandwich with whole grain bread
Lunch: Chicken avocado pita
Dinner: Seafood pasta with mushrooms
Snack: Mixed nuts - Friday
Breakfast: Spinach-tomato frittata
Lunch: Tabbouleh salad with salmon
Dinner: Grilled chicken with corn salsa
Snack: Chocolate cake (small portion)
Navigating Restaurants and Snacks on Noom
Noom’s practical framework makes it easier to eat out or grab snacks without derailing your progress. Here are some tips:
- Plan ahead: Review menus to identify green and yellow foods.
- Look for grilled or baked protein options, whole grains, and plenty of vegetables.
- Swap fries for salads or veggie sides when eating out.
- Choose snacks like fruit, unsweetened yogurt, or nuts (in small portions).
Tips for Success on the Noom Food List
- Track your meals: Use Noom’s app to log food intake and identify patterns.
- Try food swaps: Can you replace a yellow or red food with something green? For example, swap chicken breast for tofu, or mayonnaise for salsa.
- Don’t get discouraged by color categories: Remember, the goal is balance and progress, not perfection.
- Practice mindful eating: Eat slowly and notice how foods make you feel.
- Celebrate small wins: Every healthy swap or balanced meal is a step forward.
Frequently Asked Questions About the Noom Food List
Q: Are red foods off-limits on Noom?
A: No, red foods are not off-limits. Noom encourages moderation and mindfulness, not strict restriction. You can include red foods in small amounts as part of a sustainable diet.
Q: Why are some healthy foods, like nuts or avocado, yellow or red?
A: While nuts and avocado are nutrient-rich, they are also calorie-dense. Noom classifies foods based on their calorie content per weight, which helps users be mindful of portions for weight management.
Q: How should I split my calories between the three food categories?
A: Noom generally recommends around 30% of your calories from green foods, 45% from yellow foods, and up to 25% from red foods, though this can vary according to personal needs and preferences.
Q: Can vegetarians or vegans follow the Noom program?
A: Yes! Noom accommodates all dietary preferences. There are plenty of green and yellow plant-based protein options, including tofu, tempeh, legumes, and whole grains.
Q: What if my favorite foods aren’t on the green list?
A: Noom is about finding a sustainable balance, not perfection. You can learn creative swaps, appropriate portions, and how to include all foods in your plan.
Final Thoughts: Making the Noom Food List Work for You
Noom’s color system offers a practical, flexible blueprint for understanding food choices, mastering portions, and building lasting, healthy habits. Whether you’re new to Noom or just want to fine-tune your approach, use these food lists and tips as a framework for creating a balanced, nourishing way of eating that fits your goals and lifestyle.
References
- https://starclean.llc/noom-food-list-a-guide-to-green-yellow-red-noom-diet-lists/
- https://thewowlyfe.wordpress.com/2020/03/01/what-is-noom-diet/
- https://www.sfgate.com/shopping/article/noom-food-list-what-i-ate-to-lose-40-pounds-16775722.php
- https://www.goodhousekeeping.com/health/diet-nutrition/a26023584/noom-diet-plan-review/
- https://www.steponefoods.com/blogs/news/noom-the-cardiologists-perspective
- https://get-gorgeous.com/does-noom-work/
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