What I eat in a day on Noom – Postcard Jar Blog

What do you actually eat on Noom? This is the question I get asked most about my healthy living journey and 130-pound weight loss on Noom. 

what I eat on noom

When people see my weight loss transformation, most are curious about what I eat and what I don’t eat. In this blog post I’ll show you exactly what foods I actually eat in a day on Noom – and yes, I do have carbs. And meat. I also have ice cream. And some days, I even have wine. 

What I eat for breakfast on Noom

For breakfast on Noom, I typically have one of two things: oatmeal with berries or Greek yogurt with berries. (I love berries, what can I say?) 

In the cold winter months, I like a cup of oats (160 cal) with Swerve brown sugar substitute (0 cal), cinnamon, and ½  cup mixed berries (35 cal). 

foods to help you lose weight with noom oatmeal with berries

In the warmer months of the year, I like a bowl of cool Greek yogurt. My favorite brands are Oikos Triple Zero (about 100 cal) or Chobani Zero Sugar (about 70 cal). 

foods to help you lose weight with noom greek yogurt with berries

I love a little crunch on my Greek yogurt but most granolas are very high in calories. So instead of granola, I top my yogurt with 1 tbsp of Grape Nuts cereal (25 cal) and 1/2 cup mixed berries. 

Other breakfast ideas: toasted English muffin with sugar-free jam, scrambled eggs with lots of veggies, toast with avocado or sliced banana.


what i eat in a day on noom small 1

What I eat for a mid-morning snack on Noom

My go-to mid-morning Noom snack is usually a piece of fruit like a banana (100 cal), pear (100 cal), or Halo orange or two (40 cal/each). 

light lunch from pawhuska hometown foods

Other morning snack ideas on Noom include: Greek yogurt (if I didn’t have it for breakfast), Laughing Cow cheese with ½ English muffin, protein shake, or berries. 

What I eat for lunch on Noom

For lunch, I eat a sandwich that I’ve perfected over two years of Nooming. I start with two toasted slices of Nature’s Own Whole Grain Bread. On the sandwich, I layer iceberg lettuce, 3-4 tomato slices, 12 cucumber slices, 8-10 bell pepper strips, and about 10 jalapeño pepper slices. I tend to have things already cut up and in the fridge for easy access. Next, I sprinkle on a mixture of parmesan cheese, pepper, and oregano. Finally, I add two slices of turkey breast and a slice of white American cheese. 

What I actually eat on Noom sandwich

I dress the bread with Woeber’s jalapeño mustard which packs a lot of flavor with almost no calories. The sandwich is absolutely huge and fills me right up for only 230 calories. On the side, I slice a honeycrisp apple for 80 calories and my entire lunch comes in at 310 calories.

Other lunch ideas: broth based soups (like our chicken tortilla soup), leafy green salads with low-cal dressing, grilled shrimp with veggies, whole wheat pita wrap.

Chicken tortilla soup bowl

What I eat for an afternoon snack on Noom

Late afternoon is the time of day when I am most likely to snack. And that’s OK! I’ve found that if I have a snack between 3-5 p.m., I don’t overeat at dinnertime. Most days I’ll have a bunch of red grapes (2 cal/grape), a cup of broth-based soup, ½ cup oatmeal, or raw veggies with hummus (25 cal/tbsp) for a snack. 

What I eat on Noom grapes

foods to help you lose weight with noom healthy snacks

What I eat for dinner on Noom

For dinner on Noom, I usually have some sort of protein, a starch, and lots of vegetables. One of my favorite evening meals is a piece of fish (usually salmon, cod, or halibut) with potatoes, grilled or steamed veggies, and a dinner salad. Generally, dinner is 400-600 cal. 

sweet potato with salmon

I love all types of potatoes and was SHOCKED to find out they are a “green” food on Noom. They are “green” because they fill you up without too many calories. The extra (“red”) calories in potatoes usually come from adding things like butter, sour cream, cheddar cheese, oil, and bacon. I especially enjoy thinly sliced potatoes with a burger on the grill (and a jalapeño beer). 

potatoes with burger and beer

At our house, we often prepare potatoes in the air fryer or on the grill. We even wrote a blog post about 8 delicious and healthy ways to eat potatoes. 

healthy ways to eat potato - feature

As for vegetables, I eat a lot of steamed broccoli and green beans. Grilled veggies like zucchini, asparagus, red onion, and mushrooms add lots of flavor. I also add a little Greek or Italian seasoning, depending on what best compliments the protein I’m having. 

Veggies on the grill

For more of our favorite foods to grill, click HERE. 

Other Noom dinner ideas: shrimp fajitas, chicken and vegetable stir fry, eggroll in a bowl, chicken vindaloo with roti, kabobs, or a fajita bowl. 

shrimp egg roll in a bowl recipe

What I eat for dessert on Noom

I am a big fan of ice cream, so typically, I indulge in some sort of ice cream treat for dessert. Yes, that’s allowed on Noom. Especially in the summer months, I love 2/3 c low-fat vanilla ice cream topped with fresh strawberries. 

kemps vanilla ice cream with strawberries

Lower-calorie ice cream treats like Yasso bars and Skinny Cow ice cream sandwiches are also a staple in our freezer. These single-portion ice cream treats are 100-200 calories a serving and are very tasty and satisfying.

Occasionally, I also go through a fast food drive through for an ice cream cone. My favorites are McDonalds, Burger King, and Runza (a Nebraska chain). Be sure to check the calories of fast-food ice cream cones before you go to make sure they fit into your daily calorie budget.

McDonald’s – 146 cal
Wendy’s Jr. Frosty – 149 cal
Burger King – 160 cal
Runza – 210 cal
Dairy Queen – 230 cal (small)
Culvers – 307 cal (1 scoop vanilla waffle cone)

Other dessert options: Angel food cake with berries, cinnamon graham crackers, Nilla wafers, sugar free pudding, or a grilled peach with cinnamon honey drizzle and a small scoop of vanilla ice cream. 

Grilled peach with ice cream

A typical day like this is about 1,400 calories. Depending on how much physical activity I’ve had, that’s been about the right amount for me to feel satisfied and still lose weight. So far, I’ve lost more than 130 pounds using the Noom weight loss app and lessons I learned through the Mayo Clinic Healthy Living Program. 

If you’d like to try Noom, we have a referral DISCOUNT CODE that will give you a 14-day free trial and 20% off. So far, my husband, Steve, and I have lost a combined 200+ pounds and kept it off for more than a year. 

noom before and after

Here are a few other healthy living blog posts you might enjoy! 

10 tips for weight loss with Noom

What we’ve lost (and gained) on our healthy living journey with Noom

10 foods to lose weight with Noom

A Noom nerd’s low-calorie chicken tortilla soup recipe