Noom Diet Recipes and Meal Plans: A Comprehensive Guide

The Noom diet is more than just a weight loss program; it's a holistic approach to health that focuses on behavior change, personalized guidance, and a supportive community. A key component of the Noom program is its emphasis on healthy eating through a balanced and sustainable approach, often incorporating elements of clean eating and the Mediterranean diet. This article explores Noom diet recipes and meal plans, offering practical advice and delicious recipes to help you achieve your health goals.

Understanding the Noom Approach to Diet

Noom emphasizes a balanced and sustainable approach to eating, steering clear of restrictive fad diets. The program encourages users to nourish their bodies with whole, minimally processed foods, including fresh fruits, vegetables, whole grains, lean proteins, and healthy fats. Clean eating, a core component, promotes mindful food choices without strict rules, allowing for personalization based on individual needs and preferences.

The Color-Coded Food System

Noom utilizes a color-coded food system to guide users in making informed dietary choices:

• Green Foods: These are generally whole foods that are lower in calorie density and packed with nutrients.
• Yellow Foods: These are still healthy but should be consumed in moderation.
• Orange Foods: These are higher in calorie density or less nutritious and should be eaten sparingly.

This system acts as a nutritional traffic light, helping users understand the nutritional value of different foods and make balanced choices.

Benefits of Clean Eating on Noom

Clean eating, a fundamental aspect of the Noom diet, offers several benefits:

Read also: The Noom Weight Loss Zone explained

• Boosted Energy Levels: Clean eating provides sustained energy throughout the day, eliminating energy slumps.
• Healthy Weight Management: Focusing on whole foods, which are often less calorie-dense than processed foods, aids in achieving and maintaining a healthy weight.
• Reduced Risk of Cardiovascular Disease: Studies have shown associations between eating ultra-processed foods and negative health outcomes, including cardiovascular disease.

Creating Your Own Clean Eating Meal Plan

Creating a personalized clean eating meal plan is essential for success on the Noom diet. Here's how to get started:

1. Assess Your Habits: Reflect on your current eating habits, identifying what works and what needs improvement.
2. Set S.M.A.R.T. Goals: Establish specific, measurable, achievable, realistic, and time-bound goals that align with your needs and preferences.
3. Stock Up on Nutritious Foods: Fill your kitchen with colorful fruits, vegetables, whole grains, lean proteins, and healthy fats.
4. Plan Ahead: Map out your weekly meals and snacks to ensure you have healthy options readily available.
5. Get Creative in the Kitchen: Experiment with new recipes and flavors to keep your meals exciting and enjoyable.

Sample Clean Eating Meal Ideas for Noom

Here are some meal ideas that align with the Noom approach to clean eating:

• Breakfast: Start your day with plain Greek yogurt topped with fresh berries, a drizzle of honey, dried coconut, chia seeds, or a spoonful of organic nut butter. Alternatively, whip up protein-packed scrambled eggs with leftover veggies and sliced avocado. You can also combine muesli and milk in a pot and bring to a boil, then simmer for 4 to 5 minutes, stirring in banana, cinnamon, and chia seeds.
• Lunch: Savor light and flavorful Asian orzo and shrimp. Use quinoa as a base for a healthy lunch bowl. Add leftover grilled chicken to a salad with mixed greens and your favorite vegetables. Alternatively, try sun-dried tomato couscous, a Greek salad with olives and feta, or a Mediterranean tuna salad.
• Dinner: Indulge in a lighter version of Mongolian beef with Sweet Peas and Saffron. Try a fun and healthy twist on a classic with egg roll in a bowl. Keep it simple with a 20-minute meal-prep chicken, rice, and broccoli recipe. For a Mediterranean-style meal, consider saffron chicken with couscous.

Snacks:

• Pair sliced fresh veggies like carrots, celery, and cucumber with homemade hummus.
• Build your own healthy trail mix with your favorite nuts, dried fruits, and other ingredients.

Mediterranean Diet Recipes for Noom

The Mediterranean diet, with its emphasis on fruits, vegetables, whole grains, and lean proteins, aligns perfectly with the Noom approach. Here are some Mediterranean diet recipes to incorporate into your Noom meal plan:

Breakfast:

• Spinach Frittata: A protein-rich and veggie-packed way to start your day.
• Muesli with Banana, Cinnamon & Chia Seeds: Combine muesli and milk in a pot and bring to a boil. Simmer for 4 to 5 minutes. Stir in banana, cinnamon and chia seeds.

Lunch:

• Sun-Dried Tomato Couscous: A flavorful and satisfying salad.
• Greek Salad with Olives and Feta: A classic Mediterranean salad packed with fresh ingredients.
• Mediterranean Tuna Salad: A healthier twist on traditional tuna salad.
• Couscous Salad: In a bowl, combine couscous, bell peppers, onion, lemon juice, olive oil and water. Season with salt. Refrigerate until couscous is tender, about 2 hours.

Dinner:

• Saffron Chicken with Couscous: Coat a Dutch oven with cooking spray and heat over medium-high heat. Stir in the onion, bell pepper, and garlic; cook, stirring occasionally, until the vegetables soften. Add the saffron and ginger and cook briefly until fragrant. Add chicken and broth. Bring to a boil, reduce the heat to medium, cover, and simmer until the chicken is no longer pink inside and the flavors have blended. Meanwhile, combine the salt and water in a small saucepan over medium-high heat. Stir in the couscous; remove from the heat and let stand for 5 minutes.
• Grilled Fish with Tomato Sauce: Heat a large sauté pan over medium high heat. Add the olive oil. Season the fish with salt and pepper. Remove the fish from the pan and set aside. Add the wine and onion to the pan and cook for 3 minutes. Add the olives, tomatoes, garlic, and red pepper and cook for another 3 minutes. Return the fish to the pan. Baste the fillets with the simmering tomato sauce.
• Shrimp Skewers: In a medium bowl, whisk lime juice, cumin, salt, and pepper flakes. Meanwhile, place mesclun, mint, cilantro, parsley, and onion in serving bowl and refrigerate until ready to serve. Lightly oil grill pan and preheat over medium heat. Grill shrimp about 2 minutes on each side, until bright pink and just opaque throughout. Do not overcook.
• Tuna Steaks: In a small bowl, combine the soy sauce, sherry or broth, sugar, ginger, and garlic. Stir to blend. Place the steaks in one bowl and the pineapple and bell pepper in the other. Turn the tuna, pineapple, and bell pepper to coat both sides. Coat a grill rack or broiler pan with nonstick spray. Preheat the grill or broiler. Arrange the tuna, pineapple, and bell pepper on the rack or pan.
• Turkey Hash: Warm the oil in a large nonstick skillet set over medium-high heat. Add the onion and bell pepper. In a large bowl, toss together the potatoes, turkey, egg white, parsley, thyme, and salt. Add to the skillet. Pour the milk around the edges.

Snacks:

• Hummus with Vegetables: A classic Mediterranean snack that's both healthy and delicious.

Mediterranean Diet Meal Plan

A structured meal plan can help you stay on track with the Mediterranean diet. Here's a sample 30-day meal plan, with weeks sorted by color, that emphasizes fresh fruits, vegetables, healthy fats, whole grains, and lean protein:

• Weeks 1 & 3: Focus on lean proteins and fiber, incorporating versatile ingredients like quinoa and kale.
• Weeks 2 & 4: Repeat the menus from weeks 1 & 3 for consistency and ease of meal prepping.

Shopping and Meal Prep Tips

To make the Noom diet and meal planning easier, consider these tips:

Read also: Weight Loss with Noom

Smart Shopping Strategies

• Shop Seasonally: When fruits and vegetables are in season, they’re more abundant and less expensive.
• Buy in Bulk: Buying non-perishable foods like steel-cut oats, quinoa, nuts, and seeds in bulk can save you money.
• Shop Around: Different stores offer the same foods at different prices.
• Buy Frozen: Opt for frozen fruits and vegetables for convenience and to reduce waste.

Efficient Meal Prep Techniques

• Meal Prep Strategically: To keep your food at its freshest quality.
• Cook in Batches: Cook a large batch of versatile ingredients like quinoa or kale to use throughout the week.

Noom Recipes

Here are some recipes to help you get started on the Noom diet:

Baked Egg with Pepper

Ingredients:

• Oil
• Pepper
• Onion
• Eggs

Instructions:

1. Preheat the oven to 350 degrees Fahrenheit.
2. In a medium, oven-safe, nonstick skillet, heat the oil over medium heat. Add the pepper and onion, and cook for 5 minutes, or until the onion is translucent.
3. Stir constantly until the egg is distributed all over the bottom of the pan. Cook for 1 or 2 minutes, or until the eggs begin to set.
4. Bake in the oven for 10 minutes, or until the eggs are cooked, and the mixture has puffed slightly.

Deviled Eggs

Ingredients:

• Eggs
• Butter beans or kidney beans
• Mayonnaise
• Mustard
• Pepper
• Celery
• Carrots
• Chives or scallions

Instructions:

1. Place the eggs in a saucepan and cover with cold water. Bring to a boil over high heat. Reduce the heat to low and simmer slowly for 12 minutes.
2. Shell by tapping the eggs against the side of the pan and gently removing the shells.
3. Place four whole yolks in the bowl of a mini food processor and discard the remaining two yolks. Add the butter beans or kidney beans, mayonnaise, mustard, and pepper. Add the celery, carrots, and chives or scallions.
4. Process using pulses, just until the vegetables are incorporated.
5. Place the egg halves on a platter, cover with plastic, and refrigerate at least 1 hour.

Egg Sandwich

Ingredients:

• Cheese spread
• Eggs
• Cheese
• Basil
• Chives
• Salsa

Instructions:

1. Preheat the oven to warm.
2. Coat a small skillet with cooking spray.
3. Spread the cheese spread on the wrap, then add the eggs, cheese, basil, chives, and salsa.

Egg-Topped Muffin

Ingredients:

• Muffin half
• Spinach
• Tomato
• Egg slices
• Mayonnaise
• Salt-free seasoning blend

Instructions:

1. Set the muffin half on a toaster oven pan or double sheet of foil.
2. Top with the spinach and tomato.
3. Lay on the egg slices in an overlapping spiral.
4. Dollop on the mayonnaise and swirl slightly to partially cover the egg slices.

Pancakes

Ingredients:

• Buttermilk
• Egg
• Maple syrup
• Oil
• Flour mixture

Instructions:

1. Preheat the oven to 200 degrees.
2. Coat a baking sheet with nonstick spray.
3. In a medium bowl, combine the buttermilk, egg, maple syrup, and oil. Beat with a fork or whisk until blended.
4. Add to the flour mixture.
5. Coat a large nonstick skillet with nonstick spray. Warm over medium heat.
6. Cook for 2 minutes, or until tiny bubbles appear on the surface and the edges begin to look dry. Flip the pancakes.
7. Transfer the pancakes to the prepared baking sheet. Place in the oven to keep warm.
8. Coat the skillet with nonstick spray.

Granola Bars

Ingredients:

• Oats
• Wheat germ
• Flour
• Cinnamon
• Fruit and nuts
• Egg substitute
• Maple syrup

Instructions:

1. Preheat the oven to 350 degrees.
2. Line a 13-inch by 9-inch baking pan with foil, letting the foil extend 1 inch over the sides of the pan.
3. Combine the oats, wheat germ, flour, and cinnamon in a food processor; pulse a few times to mix.
4. Pulse for 30 seconds, or until the fruit and nuts are finely ground. The mixture should be ground, but small pieces of nuts and fruit should be discernible.
5. Combine the egg substitute and maple syrup in a large bowl. Mix with your hands until the mixture comes together into a paste.
6. Place in the prepared pan and press evenly.
7. Bake for 20 minutes, or until the edges brown and the top feels firm when pressed.
8. Cool completely in the pan on a rack.
9. Cut lengthwise into four strips, then crosswise into four strips to make 16 bars.

Almond Honey Sandwich

Ingredients:

• Ricotta
• Honey
• Sliced almonds
• Cinnamon
• Bread
• Egg

Instructions:

1. Spread the ricotta on one slice of bread.
2. Drizzle the honey over the cheese, top with the sliced almonds, and sprinkle lightly with cinnamon.
3. Coat a nonstick griddle or skillet with cooking spray and heat over medium heat.
4. Dip the sandwich into the egg to coat both sides.
5. Place in the pan and cook until the bread is lightly browned on both sides.

Peanut Butter Waffles

Ingredients:

• Waffles
• Peanut butter
• Raisins

Instructions:

1. Preheat the oven to 400 degrees.
2. Line a small baking sheet with aluminum foil.
3. Lay the waffles on the baking sheet.
4. Spread the peanut butter over the waffle tops.
5. Sprinkle half of the waffles with the raisins.
6. Bake for 2 to 3 minutes, turning once, or until the waffles are crispy.

Refried Bean Soup

Ingredients:

• Oil
• Celery
• Onion
• Bell pepper
• Refried beans
• Pepper

Instructions:

1. Heat the oil in a Dutch oven over medium-high heat.
2. Add the celery, onion, and bell pepper and cook for 5 minutes, or until tender.
3. Slowly stir in the refried beans until incorporated into the soup.
4. Cover and simmer for 30 minutes, stirring occasionally.
5. Season with pepper to taste.

Chicken Salad

Ingredients:

• Chicken
• Lettuce
• Couscous
• Mango
• Lime juice
• Vinegar
• Mustard
• Honey
• Soy sauce
• Olive oil
• Arugula

Instructions:

1. Cook chicken until golden brown on the bottom, 3- 4 minutes. Reduce heat to medium-low. Flip chicken and cook through, 6 -8 minutes.
2. In a blender set to medium, blend lime juice, vinegar, mustard, honey and soy sauce. Slowly add olive oil.
3. Break up lettuce heads and combine leaves with arugula in a bowl. Divide lettuce, couscous, chicken and mango among four plates.

Chicken with Spinach and Tomato

Ingredients:

• Chicken
• Garlic
• Tomatoes
• Spinach
• Mushrooms

Instructions:

1. Season the chicken with salt and pepper to taste.
2. When it’s hot, add the chicken and cook for 5 to 10 minutes, or until it’s no longer pink and the juices run clear.
3. Add the garlic to the pan. Cook for 2 to 3 minutes, or until the garlic is fragrant.
4. Add the tomatoes, spinach, and mushrooms.
5. Put the chicken back in the pan and stir.
6. Adjust the seasoning, if necessary.

Chicken with Mushroom Dip

Ingredients:

• Chicken breasts
• Garlic powder
• Thyme
• Pepper
• Mushroom dip
• Mushrooms
• Broth
• Worcestershire

Instructions:

1. In a small bowl, mix the garlic powder, thyme, and pepper.
2. Cut the chicken breasts in half crosswise, then coat all over with the spices.
3. Add the chicken and cook for 2 to 3 minutes per side, or until browned all over. Remove to a plate.
4. Dump in the dip, mushrooms, broth, Worcestershire, thyme and pepper.
5. Return the chicken to the pan, covering with the sauce.

Sausage Pasta

Ingredients:

• Oil
• Sausage
• Garlic
• Red-pepper flakes
• Pasta
• Tomato sauce

Instructions:

1. Heat the oil in a large nonstick skillet over medium-high heat.
2. Add the sausage, garlic, and red-pepper flakes and cook until the sausage is no longer pink, breaking it up into small pieces with the side of a wooden spoon.
3. Reduce the heat to medium; simmer until the sauce thickens, stirring occasionally, about 10 minutes.
4. Drain the pasta and return to the cooking pot.
5. Add the tomato sauce to the pasta and toss to blend.
6. Transfer the pasta to a bowl.

Vegetable Noodles

Ingredients:

• Noodles
• Oil
• Vegetables

Instructions:

1. Prepare the noodles according to package directions.
2. Meanwhile, heat the oil in a large skillet over medium-high heat.
3. Cook, stirring frequently, for 3 minutes, or until the vegetables are tender-crisp.
4. Add to the skillet and cook, stirring constantly, for 2 minutes, or until thickened.
5. Place the noodles in a serving bowl.

Guacamole Mushroom

Ingredients:

• Water
• Lime juice
• Oil
• Vinegar
• Garlic
• Cilantro
• Sugar
• Salt
• Pepper
• Mushroom caps
• Guacamole
• Kaiser rolls

Instructions:

1. In a small bowl, combine water, lime juice, oil, vinegar, garlic, cilantro, sugar, salt, and pepper.
2. Preheat the oven to 400 degrees.
3. Remove the mushroom caps from the marinade and place on a baking sheet, stem side up.
4. Spread guacamole on each half of the Kaiser rolls.

Tofu Tostadas

Ingredients:

• Tortillas
• Cooking spray
• Onion
• Tofu
• Zucchini
• Cheese
• Lettuce
• Avocado
• Yogurt
• Cilantro

Instructions:

1. Preheat the oven to 350 degrees.
2. Lightly coat both sides of the tortillas with cooking spray. Place on a baking sheet.
3. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Cook the onion and tofu for 5 minutes, stirring, or until the onion and tofu brown lightly.
4. Cook for 6 minutes, stirring, or until the zucchini is tender.
5. To assemble the tostadas, top each tortilla with the zucchini mixture, cheese, lettuce, avocado, yogurt, and cilantro.

Chickpea Stir-Fry

Ingredients:

• Oil
• Onion
• Pork
• Chickpeas
• Tomato sauce
• Salt
• Spinach
• Lemon juice

Instructions:

1. Heat the oil in a large skillet over medium-high heat. Add the onion.
2. Cook, stirring occasionally, for about 2 minutes, or until fragrant.
3. Scrape the onion to the side. Cook the pork for about 4 minutes, turning once, until browned on both sides.
4. Add the chickpeas, tomato sauce, and salt. Stir. Cover and cook for 5 minutes.
5. Add the spinach, a large handful at a time, covering the pan between each addition. Cook for about 3 minutes total, or until all the spinach wilts.
6. Remove the pork to plates. Add the lemon juice to the pan. Stir to combine.

Meatballs

Ingredients:

• Cucumber
• Carrot
• Meat mixture
• Soy sauce
• Canola oil
• Sesame oil
• Scallion
• Ginger

Instructions:

1. In a small bowl, combine the cucumber and carrot. Set aside.
2. Pulse several times just to combine.
3. Preheat the oven to 375 degrees.
4. With a melon baller or fingers, shape the meat mixture into balls and place on a baking sheet.
5. To prepare the sauce: While the meatballs are baking, in a small bowl, combine the soy sauce, canola oil, sesame oil, scallion, and ginger. Stir to mix.
6. Arrange the reserved cucumber-carrot mixture in small mounds on a serving plate. Arrange the meatballs around the vegetables. Drizzle with the sauce.

Beef Tenderloin Salad

Ingredients:

• Beef tenderloin
• Sea salt
• Pepper
• Asparagus
• Basil
• Lemon zest
• Lemon juice
• Capers
• Oil

Instructions:

1. Preheat oven to 350 degrees.
2. Season tenderloin with sea salt and pepper. Heat large sauté pan over high heat.
3. Place roast in baking pan and insert meat thermometer into center.
4. Place in oven and roast until internal temperature reaches 130 degrees, about 45 minutes.
5. Refrigerate for at least 2 hours.
6. To prepare salad: Just before serving, bring water to a boil in large pot. Drain and place in ice water for 1 minute.
7. Remove asparagus and chop into 1-inch pieces. In large bowl, combine asparagus, basil, zest, juice, and salt.
8. To prepare caper oil: In blender, combine oil and capers and puree, or use a mortar and pestle to form a thin paste.
9. Slice beef thinly and serve with salad.

Noom Success Stories

Many Noom users have found success through the program's personalized approach and supportive community. Here are a few examples:

• Desirea N.: "My favorite parts of Noom are the care team and other Noomers. Sharing and getting help made me feel like I wasn’t doing it alone."
• Matthew M.: "Noom has taught me that every day is a new chance to make better, healthier choices."
• Sonday K.: "My doctor recommended Noom after I was frustrated trying to lose weight. The lessons helped change my relationship with food."
• Steve M.: “Noom provided me with the medication which I could not get through Medicare."
• Lila M.: “Clinicians who understand how supportive medication can be is one of the best parts of Noom!"

Read also: Noom Diet: Pros, Cons, and Expert Analysis

tags: #noom #diet #recipes #and #meal #plans