Food Combinations for Weight Loss – Grocery List Printable Template
There are many food combinations for weight loss and Noom has made it simple!
As a bonus, you will find a FREE Grocery List PRINTABLE Template for each food category, (consisting of 284 different foods); all right here in this article.
Noom Inc. developed a unique color system to help us easily understand what’s in the food we’re eating, so we can make healthier food choices every day and for long-term.
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Food Combinations for Weight Loss
Following Noom’s color system is easy and sustainable because they don’t expect you to eat only salads for the rest of your life. Learning how to manage portions is the key to a successful weight loss.
The unique color system is broken down into Green, Yellow, and Red food groups. Each day, Noom guides you towards managing your portions by eating 1200 calories a day and breaking it down between each of the groups.
Managing your food intake…
The breakdown involves managing your food intake to include 30% from the green category, 45% from the yellow category, and no more than 25% from the red category.
Most of your diet won’t be green goods and that’s expected.
It’s also important to remember that “red” doesn’t mean bad and “green” doesn’t mean good.
This unique color system is designed to be a portion guide and a recommended tool to use daily.
“Red” foods simply raise a “red flag” for foods that contains a lot of calories without filling you up!
So while you can eat “green” foods in larger quantities, you need to be more mindful of how much “red” foods you’re eating.
Their color system is a hammer in your toolkit for long-term success. It’s the first place to start trying out new lifestyle, behavioral changes, reinforce habits you already have, and remove any unwanted or unneeded bad food choices.
It is meant to help with analyzing your food decisions throughout the day.
The unique color system is used to:
- Make decisions in the moment: “Should I order a baked potato or a creamy mashed?”
- Analyze your past food choices: “I don’t typically have green foods until dinner — yikes!”
- Identify new opportunities for the future: “Maybe I can replace 80% ground beef (red food) with 95% lean ground beef or turkey (yellow foods) next time.”
Logging Food in NOOM…
Every time you log food in the Noom app, it will instantly let you know whether it’s red, yellow or green.
After a while, you’ll get to know which foods are which.
Below, I have listed foods that fall under each category by color, so that you can start to wrap your head around which food is what color.
This should make it much easier to start a new and healthy lifestyle while also losing weight!
Green Foods Category
Green category foods make up about 30% of a balanced diet, but when it comes to green the more the merrier! They are the least calorie dense foods, so you can eat more and keep your calorie count down as well.
Some common green foods are vegetables, fruits and whole grains.
Foods in the green category should make up the bulk of your diet and can be eaten in larger quantities.
Hello Green Foods! Green might be my new favorite color! 🙂
- Cherry Tomatoes
- Bell Peppers
- Green Salad
- Green Beans
- Brussels Sprouts
- Sweet Potatoes
- Canned Tuna
- Egg Whites
- Turkey Meatballs
- White Fish
- Raw Oyster
- Broiled or Grilled Lobster
- Non-fat Yogurt
- Non-fat Greek Yogurt
- Non-fat Cheese Sticks
- Non-fat Cottage Cheese
- Non-fat Cheese
- Whole Wheat Bread
- Whole Grain Pasta
- Whole Wheat English Muffin
- Whole Grain Tortilla
- Whole Grain Cereal
- Rolled Oats
- Brown Rice
- Wild Rice
- Rasam Rice
- Oat Bran
- 12-Grain Bread
- Brown Rice Noodles
- Skim Milk
- Almond Milk
- Cashew Milk
- Coconut Water
- Unsweetened Tea
- Coffee with Nonfat Milk
- Non-fat Latte
- Vegetable Juices
- Vitamin Water
- Unsweetened Soy Milk
- Fruits and Veggies
- Unsweetened Applesauce
- Hot Sauces
- Spicy Mustard
- Vinegar (Red wine, Apple Cider, Rice wine)
- Spices (Cilantro, Basil, Parsley, Mint, chives, and more)
- Lemon and Lime
- Fish Sauce
- Tomato Sauce
Yellow Foods Category
Yellow foods make up about 45% of a balanced diet, so almost half of your foods can come from yellows. Although there are numerous types, it’s easier to think about most yellows as lean meat, starches, and low-fat cheeses.
Hello Yellow Foods;
- Dried Apricots
- Canned Pineapples
- Beans (Baked, Re-fried, etc.)
- Crab Cake
- Steak (e.g. Sirloin, T-bone)
- Eggs (boiled, fried, omelets, etc.)
- Chicken Breast
- Rotisserie Chicken
- Lean Pork, Pulled Pork, etc.
- Lean Beef
- Lean Lamb
- Deli Meats
- Canadian Bacon
- Light/low-fat Cream Cheese
- Low-fat Yogurts
- Low-fat Milk (1%-2%)
- Low-fat Cottage Cheese
- Low-fat Cheese
- Rice (Basmati, Coconut, Yellow, Jasmine, Wild)
- Rice Noodles
- English Muffins
- Bread (e.g. Rye)
- Baked Ziti
- Whole Wheat
- Fruit Cup
- Pancake (plain)
- Rice Pudding
- Fruit Cocktail
- Bread Pudding
- Acai Bowl
- Diet Sodas
- Vodka Tonic
- Ginger Beer
- Vodka Soda
- Grapefruit Juice
- Light Beer / Some Beers
- Soy Milk
- Orange Juice
- Fruit Smoothie
- Rice Milk
- Tomato Bisque Soup
- Cream of Potato Soup
- New England Clam Chowder
- Clam Chowder Soup
- Beef Chili or Chili
- Con Carne
- Beef and Vegetable Stew
- Oyster Sauce
- Cacao Powder
- Balsamic Vinegar
- Soy Sauce
- Pizza Sauce
- Dried Basil
- Sugar-free Jelly
Red Food Category
Red Foods are the most calorically-dense and/or have the least healthy nutrients.
They should make up about 25% or less of your calories and can be thought of as foods to enjoy a little less frequently, or in smaller portions.
Hello Red Foods, eat these with caution;
- Dried Cranberries
- No vegetables are in the Red category
- 80% Beef, “Red Meat” (beef, pork, lamb)
- Fried Chicken
- Hot Dogs
- Turkey Bacon
- Chicken Wings
- Chicken Nuggets
- Full fat cheese (cheddar, American, mozzarella, Swiss, Gouda, Parmesan)
- Goat Cheese (feta)
- Whole Milk
- Half and Half
- Cream Cheese
- String Cheese
- Cottage Cheese (4% or full fat)
- White Bread
- Pita Bread
- Hamburger Buns
- Hot Dog Buns
- French Bread
- Flour Tortillas
- Garlic Bread
- Dinner Rolls
- Sourdough Bread
- Corn Flakes
- Banana Bread
- Digestive Biscuits
- Nut Butter (almond butter, peanut butter)
- Nuts (almonds, pecans, peanuts, walnuts, mixed nuts, etc.)
- Tortilla Chips
- Potato Chips
- Popcorn (oil popped, microwaveable, air-popped, light)
- Sunflower Seeds
- Rice Cakes
- Protein Bars
- Protein Shake
- Trail Mix
- Flax Seeds
- Red Wine
- White Wine
- Regular Soda (Coke, Pepsi, Mountain Dew, etc.)
- Coffee Creamer
- Hot Chocolate
- Apple Cider
- Ice Cream
- Chocolate (milk and dark)
- Cookies (all)
- Cake (all)
- Pie (apple)
- Whipped Cream
- Chocolate Milk
- Cinnamon Roll
- Ranch Dressing
- Sour Cream
- Barbecue Sauce
- Oil & Vinegar
- Salad Dressing
- Coconut Oil
- Coconut Milk
- Seasoned Croutons
- Maple Syrup
Find some great food combinations for weight loss that I highly recommend below.
Please enjoy and let me know what you think. 🙂
Great Recipes to Help Get you Started!
My very own mixture;
Shrimp Fiesta Salad
Makes 1 serving / 263 calories
2 cups Shredded Romaine Lettuce
½ cup Frozen Corn, thawed
2 tbsp Black Olives
½ Fresh Tomato, diced
1 Banana Pepper, chopped
15 Extra Small Cooked Shrimp
4 tbsp Salsa (or Chili Sauce)
2 tbsp Tortilla Strips
- Shred the Romaine Lettuce and place in a salad bowl.
- Add the corn, black olives, diced tomatoes, chopped banana peppers, shrimp, salsa, and top with tortilla strips.
Easy Peasy! 🙂
Here’s the breakdown for the Shrimp Fiesta recipe after I made it and logged it into the app;
Green Group = 139 calories
- Tomato = 11 calories
- Salsa = 19 calories
- Romaine Lettuce = 16 calories
- Frozen corn – 81 calories
- Banana Pepper = 12 calories
Yellow Group = 95 calories
- Black Olives = 25 calories
- Cooked Shrimp = 70 calories
Red Group = 35 calories
- Tortilla Strips = 35 calories
Sizzling Mushroom and Pepper Fajitas
Makes 2 Servings 311 Calories/serving
The sizzle and smell of good fajitas make them seem like an indulgence, but Noom’s veggie-dense fajitas are far from it!
They amped up the flavor with this pepper and mushroom mix so you won’t need to smother your meal in sour cream and cheese.
The veggies are also great on a salad – dressed with a little oil and lime juice!
1 Garlic Clove, minced (or 2 tsp already minced garlic)
1 small or ½ large yellow onion
1 large bell pepper, sliced
1 Portobello mushroom cap, sliced
1 jalapeno, chopped
½ cup of frozen corn
1 tsp chili powder
Pinch of cayenne pepper
1 tsp ground coriander
½ tsp salt
¼ tsp pepper
½ tbsp soy sauce
2 large or 4 small (taco-size) whole-grain flour tortillas
1 cup shredded lettuce (about 4-5 large leaves)
½ cup diced tomato (or substitute salsa)
2 tbsp low-fat Greek yogurt
- Sauté on medium-high heat, mushrooms, peppers, garlic, jalapeno, and onion, stirring and tossing frequently.
- When the veggies start to soften and smell awesome, add in all the spices, soy sauce, and corn.
- Toss to coat everything evenly with the spices and soy sauce.
- Cook for about 5 minutes or until the veggies reach your preferred tenderness.
- Wrap the tortillas in a slightly damp towel or paper towel. Microwave about 30 seconds or until warmed through. (You can also use a preheated oven set on low.)
- Assemble your fajitas. Top each tortilla with fajita veggies, lettuce, tomatoes, and Greek yogurt. Enjoy!
Here’s the breakdown:
Green Group = 194 calories:
- Greek Nonfat Yogurt
- Whole-Grain Flour Tortillas
Yellow Group = 4 calories:
- Soy sauce
- Garlic Clove, minced
Red Group = 118 Calories:
- Olive Oil
1 Serving / 227 calories
1 banana, cut into chunks
1/2 cup fat-free milk
1/4 cup frozen blueberries
1/4 cup frozen strawberries
1 tsp peanut butter
1/2 tsp honey
- Place banana, milk, blueberries, strawberries, peanut butter, and honey in a blender.
- Process until well combined and smooth.
Here’s the breakdown:
176 calories from the Green Category
- Banana = 78 calories
- Fat-Free Milk = 36 calories
- Frozen Strawberries = 3 calories
- Blueberries = 59 calories
51 calories from the Red Category
- Peanut Butter = 27 calories
- Honey = 24 calories
Creamy Blueberry Yogurt with Cinnamon
83 Calories / Serving
½ Cup Plain Low-fat Greek Yogurt
¼ Cup Frozen Blueberries
2 tsp Brown Sugar, Lite (substitute Truvia)
1 tsp Ground Cinnamon
- In a small seal-able bowl (or mason jar), layer ½ cup yogurt, 2 teaspoons lite brown sugar, 1 teaspoon cinnamon and ¼ cup frozen blueberries. Place bowl or jar in refrigerator until ready to eat.
- It’s best to prepare this ahead of time so that the blueberries have time to thaw.
- When you are ready to eat it, stir the ingredients up until mixed. Eat & Enjoy!
- (This is one of my favorites! It makes a great mid-day snack or for an easy breakfast.)
Here’s the breakdown;
72 calories = Green
- Plain Low-fat Greek Yogurt = 33 calories
- Frozen Blueberries = 20 calories
- Ground Cinnamon = 19 calories
30 calories = Red
- Brown Sugar, Lite = 30 calories
Healthy Ham and Chicken Wrap
159 Calories / per wrap
Ole Xtreme Wellness Tortilla Wrap
3 slices Land O Frost Oven Roasted Chicken
2 slices Land O Frost Black Forest Ham
½ cup Romaine lettuce (shredded if you prefer)
¼ cup Fresh Mushrooms,sliced
1 Jalapeno Pepper,sliced
1 tbsp Spicy Brown Mustard
- Lay the tortilla on a plate or foil (for work lunch).
- Add lettuce, cucumbers, mushrooms, peppers, mustard, chicken and ham.
- Wrap it up as if it were a burrito.
- Eat & Enjoy!
Here’s the breakdown:
67 calories from Green Foods Group
- Cucumber = 12 calories
- Mushrooms = 5 calories
- Peppers = 4 calories
- Mustard = 30 calories
- Lettuce = 16 calories
104 calories from Yellow Foods Group
- Wellness Tortilla Wrap = 50 calories
- Black Forest Ham = 24 calories
- Oven Roasted Chicken = 30 calories
Easy Chicken & Vegetables in Foil
247 calories / serving Makes 4 servings
4 Boneless, skinless chicken breast halves
2 Green and/or red bell peppers, cut into strips
1 pound red potatoes, thinly sliced
¼ cup prepared barbecue sauce
1 tbsp orange juice
¼ tsp salt
¼ tsp cracked black pepper
⅛ tsp ground red pepper
- Check out my article, “Lump Crab Meat Recipes,” and scroll down near the end for how to prepare this wonderful recipe.
- This recipe is 45% in the Green food group, 50% in the Yellow food group, and 5% in the Red food group.
It was absolutely delicious!
I didn’t have any red potatoes at the time I made it, so I used fresh squash from my garden.
I’m sure the red potatoes would make it even better!
Summing Things Up
This article was written to help with commonly searched key terms.
I hope it helps break things down for you, so that you have a better understanding. 🙂
- Food combinations to lose weight – I added several recipes that included foods from the Noom color system; most of the foods ingredients from the recipes fall in the “green” and “yellow” categories.
- Food combination diet – Noom definitely helps when it comes to planning meals and learning what to eat and not eat.
- Food combining – Noom teaches how to manage portions so that they include a mixture of foods including those you love to eat!
- Food combining chart – The PDF food list that I provided a link for should help with food choices and meal planning. (It helps me a great deal!)
- Grocery list template – The “templates” I provide can be downloaded and printed. They can also be changed to suit your needs after they are downloaded. It makes grocery shopping much easier when trying to choose the right foods to buy.
- Noom food categories – I spoke some about the unique food color system that Noom has perfected, but for even more information about it, please visit my article for, “Noom Weight Loss Review“.
- How does Noom categorize food? – This seems to be a very popular question and I hope you can find all of your answers here on my site. 🙂
- For more about Noom, please check out my article for “Best Weight Loss Program for 2019“.
- Noom food lists – The food list I provided were intended to be used as a tool for getting started with a new and healthier lifestyle. It provides the foods you can eat more of, as well as those you should use caution when eating.
- Noom food list printable – How many times have you been on a page you wish could easily be printed, but instead you had to copy, paste, copy, paste; then delete all the stuff you didn’t really want to print? This is the issue I have a lot myself, so I made it easy for people who are interested!
- Just click the links for my grocery list printable templates, download, and print! Pretty easy!
I hope you enjoyed the food combinations for weight loss and grocery list printable templates I’ve provided. I would love to hear your thoughts about it in the comment section below.
Do you have a great weight loss diet meal that you can share with us?
I’m always looking for new ideas!
Noom weight loss program is really a great way to learn healthy new eating habits for that long-term weight loss goal or just for general health.
You don’t have to be trying to lose weight to enjoy everything that Noom has to offer. The entire family can benefit from the education, resources, food tips, and recipes found on the Noom App. 🙂
Once again, I really do enjoy reading what others think and getting feedback on my articles. It gives me ideas for new content and lets me know if I’m on the right track or not.
I look forward to hearing from you soon and will respond promptly!
Thanks for visiting and please explore more of my site while you are here. I’m sure you will find more helpful information.
Best of health,