The Noom diet has gained popularity in recent years due to its unique approach to weight loss, focusing on behavioral psychology and personalized coaching. This approach has helped many individuals achieve their weight loss goals and develop healthier eating habits. For those looking to try the Noom diet, a well-planned meal plan is essential to ensure success. In this article, we will provide a comprehensive 7-day printable Noom diet meal plan, covering breakfast, lunch, dinner, and snacks.
The Noom diet is based on a color-coded system, categorizing foods into three groups: green, yellow, and red. Green foods are low-calorie, nutrient-dense options, such as fruits and vegetables. Yellow foods are moderate-calorie foods, including lean proteins and whole grains. Red foods are high-calorie, high-fat, or high-sugar foods, which should be consumed in moderation. Understanding this system is crucial to creating a balanced Noom diet meal plan.
Before we dive into the meal plan, it's essential to note that everyone's nutritional needs are different. This meal plan is designed to provide a general guideline, but you may need to adjust the portion sizes based on your individual needs.
Day 1: Monday
- Breakfast: Greek yogurt with berries and granola (300 calories, green food)
- Lunch: Grilled chicken breast with roasted vegetables and quinoa (400 calories, yellow food)
- Dinner: Baked salmon with sweet potato and green beans (500 calories, green food)
- Snack: Carrot sticks with hummus (100 calories, green food)
Day 2: Tuesday
- Breakfast: Avocado toast with scrambled eggs (350 calories, yellow food)
- Lunch: Turkey and avocado wrap with mixed greens (450 calories, yellow food)
- Dinner: Grilled turkey breast with roasted broccoli and brown rice (500 calories, yellow food)
- Snack: Apple slices with almond butter (150 calories, green food)
Day 3: Wednesday
- Breakfast: Overnight oats with banana and almond milk (300 calories, green food)
- Lunch: Grilled chicken breast with mixed greens and a balsamic vinaigrette dressing (400 calories, green food)
- Dinner: Slow-cooked lentil soup with whole-grain bread (550 calories, yellow food)
- Snack: Hard-boiled egg and cherry tomatoes (100 calories, green food)
Day 4: Thursday
- Breakfast: Smoothie bowl with spinach, banana, and almond milk topped with granola (350 calories, green food)
- Lunch: Grilled chicken Caesar salad (450 calories, yellow food)
- Dinner: Baked chicken breast with roasted asparagus and quinoa (500 calories, yellow food)
- Snack: Cucumber slices with dill dip (100 calories, green food)
Day 5: Friday
- Breakfast: Whole-grain waffles with mixed berries and yogurt (300 calories, yellow food)
- Lunch: Turkey and cheese sandwich on whole-grain bread with a side salad (500 calories, yellow food)
- Dinner: Grilled shrimp with roasted bell peppers and quinoa (500 calories, yellow food)
- Snack: Rice cakes with almond butter and banana slices (150 calories, green food)
Day 6: Saturday
- Breakfast: Omelette with vegetables and whole-grain toast (250 calories, yellow food)
- Lunch: Grilled chicken breast with mixed greens and a whole-grain wrap (450 calories, yellow food)
- Dinner: Baked chicken breast with roasted Brussels sprouts and sweet potato (550 calories, yellow food)
- Snack: Protein bar (150 calories, red food)
Day 7: Sunday
- Breakfast: Breakfast burrito with scrambled eggs, black beans, and avocado (350 calories, yellow food)
- Lunch: Grilled chicken Caesar salad (450 calories, yellow food)
- Dinner: Baked salmon with roasted carrots and quinoa (500 calories, green food)
- Snack: Apple slices with peanut butter (150 calories, green food)
Tips for Success
- Stay hydrated: Drink plenty of water throughout the day to help control hunger and boost metabolism.
- Eat mindfully: Pay attention to your hunger and fullness cues, eating slowly and savoring your food.
- Incorporate physical activity: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
- Get enough sleep: Aim for 7-9 hours of sleep per night to help regulate hunger hormones and support weight loss.
- Be consistent: Stick to your meal plan and make adjustments as needed. Consistency is key to achieving weight loss success.
By following this 7-day printable Noom diet meal plan and incorporating these tips for success, you'll be well on your way to achieving your weight loss goals and developing a healthier relationship with food.
We Want to Hear from You!
Have you tried the Noom diet? Share your success story or tips for success in the comments below! Do you have any questions about the Noom diet or this meal plan? Ask us in the comments, and we'll do our best to help.
What is the Noom diet?
+The Noom diet is a weight loss program that uses a color-coded system to categorize foods into three groups: green, yellow, and red. Green foods are low-calorie, nutrient-dense options, while yellow foods are moderate-calorie foods, and red foods are high-calorie, high-fat, or high-sugar foods.
How does the Noom diet work?
+The Noom diet works by helping users develop healthier eating habits and a more positive relationship with food. The program uses a combination of personalized coaching, educational content, and tracking tools to help users make sustainable lifestyle changes.
Is the Noom diet effective for weight loss?
+Yes, the Noom diet has been shown to be effective for weight loss. Studies have found that users who follow the Noom diet can expect to lose an average of 1-2 pounds per week, which is a safe and sustainable rate of weight loss.