If you want to eat fast food every once in a while without sacrificing your results on Noom, then it’s important to know where to eat and what to order.
I’ve put together this Noom fast food guide with 8 rules to follow when eating out on Noom and 18 Noom-Friendly meals you can order from 6 of the most popular fast food chains.
Is Fast Food Okay To Eat On Noom?
Yes, you can eat fast food while following Noom because the app encourages flexibility and teaches its users how to enjoy all foods in moderation while working toward a weight loss goal.
Noom is different from most other diets by focusing on behavior change and sustainable results, which means that nothing is off-limits, including fast food.
Having fast food while working toward your weight loss goals can help to keep you on track by providing brief but necessary psychological breaks and allowing you to participate in outings with family and friends.
Another thing that sets Noom apart from other diets and apps is that it provides users with a caloric range rather than a fixed target. That way, the app acknowledges the importance of your energy intake for weight loss and gives you the flexibility to eat more or less, depending on how you feel and for special occasions.
However, along with the calorie range, Noom also uses food color categorization (green, yellow, and red) to categorize foods based on their calorie content and nutrient density to ensure users are getting a variety of nutrients within their calorie budget.
Noom encourages users to eat mostly green foods (those with fewer calories and more nutrients), which promote satiety and keep their calorie intake in check. The good news is that fast-food restaurants offer many of these foods if you know what to order.
With that in mind, there are 8 rules you should follow to get the most Noom-friendly fast food meals.
8 Noom Rules When Eating Fast Food
The following rules will help you make your fast food meals more Noom-friendly:
Rule #1: Log Everything
Noom encourages users to log everything they eat and drink. This is a good habit because it makes tracking more accurate, ensuring you stay within your calorie range for weight loss.
Logging everything also shows you how many calories you actually consume and helps you better understand your behaviors and the quality of your food choices.
So, before taking a bite of your favorite fast-food meal, take a minute to log it down to the smallest detail: dressings, dipping sauces, sides, drinks, etc.
Oftentimes, Noom will have menu items from fast food restaurants already in their food database. However, if they don’t happen to have your menu item in their database, then you can log it by entering the ingredients separately.
Estimating your fast food meal ingredient quantities is better than not logging it all!
Rule #2: Prioritize Green Foods
Noom recommends that the bulk of your diet come from green foods and that you consume them in larger quantities than yellow or red foods. Green foods have fewer calories per serving, are typically loaded with more nutrients (including fiber), and promote satiety.
Fast-food restaurants offer plenty of green foods, including lean proteins, fibrous veggies, fruits, fat-free dairy, etc.
As a rule of thumb, order meals consisting of 30-50% green foods, with some yellow foods (40-50%), and a smaller percentage of red foods. I’ll give you some meal examples of this later on.
Rule #3: Opt for Grilled Over Fried
Fried foods are higher in calories and fats, often having two or three times the energy value of their grilled, baked, boiled, and steamed counterparts.
Avoiding fried foods in general (i.e. fries, onion rings, nuggets, etc.) will lower the calorie content of your meal and reduce your consumption of red foods, giving you more room in your calorie budget for green and yellow foods that will keep you full for longer.
That said if there is a particular fried food menu item that you feel is worth having then go for it, but be sure to follow the rest of these rules to ensure you’re making the rest of your meal as noom-friendly as possible.
Rule #4: Skip Sugary Beverages
Sugary beverages, including sodas, fruit juices, cocktails, and energy drinks, fall into the red food category because of their high-calorie content and lack of healthy nutrients.
The main issue with sugary drinks is that you may not realize just how much sugar they contain and how many calories they add to your daily total.
Having a high-calorie drink limits the amount of food you can consume throughout the day, and it won’t keep you full so you may be hungry again in 1 to 2 hours, making it more challenging to stick to your calorie range.
Instead, I recommend ordering beverages with little to no sugar, like unsweetened tea or water. Or If you’re craving a soda, go for a zero-calorie option (i.e. Diet Coke).
Rule #5: Get Dressings and Dips On The Side
Like sugary beverages, salad dressings and dipping sauces can add loads of calories to your daily intake without you even realizing it.
For example, there are 57 calories and almost 6 grams of fats in a single 14-gram serving (less than a tablespoon) of Chipotle Southwest sauce. Similarly, a Chick-fil-A® Sauce has 140 calories per container (28 grams).
I recommend avoiding them altogether or ordering them on the side so that you can control how much you consume and limit your calorie intake.
Rule #6: Pick The Right Side Dish
Fries are the universal ‘side’ to most fast-food meals, and we can all agree they taste great.
However, fries and other similar sides are jam-packed with calories, fats, and sodium. In addition to increasing the risk of water retention and masking weight loss on the scale, they make it more challenging to adhere to your calorie range (which is required for weight loss).
Rather than choosing sides that fall within the red food category, I recommend choosing sides that will add more nutrition to your meal by choosing sides that fall into the green category.
Most fast-food restaurants will have side salads, apple slices, or fruit cups that fit the bill.
Rule #7: Customize Your Order
The beauty of fast-food restaurants is that you can ask for modifications to fit your nutritional needs and preferences, so don’t be afraid to customize your order.
These minor tweaks can drastically reduce the calorie content of your meal and increase the overall volume of the meal so that you stay satisfied for longer.
If you are customizing your meal, then it would be more accurate to log your meal in the Noom app using individual ingredients rather than searching for a specific menu item in the database.
This might make it a bit more challenging to estimate the quantities of each ingredient, but hey, that’s another benefit of the calorie range––to serve as a margin of error.
Rule #8: Plan Ahead
Planning to eat at fast food with your friends later today? Prepare in advance by planning out what you’re going to have so that you know how it fits into the rest of your day.
By planning ahead, you can ensure that you have enough calories left in your daily range after eating out to allocate to your other meals of the day.
You can plan ahead by going on their website and inspecting the menu or using some of the meal options listed below to decide what you’ll be having.
6 Best Noom Fast Food Restaurants
Here are our go-to Noom-friendly meals from six of the most popular fast-food restaurants:
1. Burger King
Burger King is known for its many high-calorie meals, but some meals are considered Noom-friendly if you know how to order. Burger King has many high-protein options that can be paired with a side of green foods (fruit or veg) to create a balanced meal.
Option 1: Whopper Meal
A whopper is Burger King’s signature burger that consists of a flame-grilled beef patty with lettuce, tomato, onion, pickles, ketchup, and mayo in a sesame seed bun. The Whopper is best paired with a side salad to help boost the nutrient content of the meal.
The burger patty itself has around 28 grams of protein which will help to keep you full for longer periods.
The side salad is an excellent source of fiber, vitamins, and minerals which also helps with satiety, making it easier to stick to your Noom calorie range for weight loss.
The only real drawback of this meal is that you would have to limit orange food intake for the rest of the day and instead focus on green and yellow foods.
Option 2: Chicken Nugget Meal (With Side Salad)
A traditional chicken nugget meal would come with fries but the noom-friendly chicken nugget meal replaces the fries with a garden side salad. Swapping the fries for salad is a great way to limit your calorie intake and increase the nutrient density of the meal.
With only 300 calories, this meal is the perfect option for when you don’t have many calories left in your calorie range but still want to enjoy a meal with friends.
Option 3: Egg & Cheese English Muffin
If you’re looking for a relatively low-calorie breakfast option that offers a wide range of nutrients then the egg & cheese English muffin from Burger King is a great choice. Just make sure to get it before 10:30 a.m. because Burger King doesn’t offer it after that.
This 317-calorie sandwich hits the mark for carbs, fats, and protein without being heavy on yellow or orange foods. However, to optimize this meal, I recommend painting it with a side serving of applesauce to bump up the nutrient content of the meal.
- To see how these Burger King meals perform in Noom, check out our guide: Noom-Friendly Meals At Burger King
Subway is one of our favorite fast-food restaurants, especially for those on Noom, because it is highly customizable and there are plenty of green foods to load up on.
Option 1: 6” Black Forest Ham & Cheese Sub
One of my favorite options from Subway for those on Noom is the black forest ham & cheese sub because it only has around 327 calories but it will keep you full for longer periods.
It’s best to order this sub on days when you haven’t eaten many yellow foods but have loaded up on green ones (or plan to load up on green foods later).
This sub would be great to order after a workout because it provides enough calories and carbs to replenish your energy stores and it has some protein to help with muscle repair and growth.
Option 2: 6” Chicken & Avocado Sub
This option is slightly higher in calories than the previous sub, but it’s still Noom-friendly and an excellent option for a pre-workout meal.
I recommend getting one of these approximately 2.5 to 3 hours before training to get the energy boost you need to perform at your best. The sub is rich in complex carbs and protein, which are beneficial for athletic performance and muscle recovery.
Eating it around 3 hours before training would give you enough time to digest the fats (mainly from the avocado) and feel energized for your training session.
Option 3: Rotisserie-Style Double Chicken Salad
The rotisserie-style double chicken salad is the perfect meal at Subway to load up on green foods, feel fuller, and keep your calorie intake in check.
Plus, doubling up on protein also helps with satiety and reduces the risk of muscle loss when you’re losing weight.
The regular version of this salad has approximately 309 calories (including a serving of ranch); however, I would get the ranch on the side so that you have more control over how much is used because it could add up pretty quickly.
- To see how these Subway meals perform in Noom, check out our guide: Noom-Friendly Meals At Subway
Though often associated with high sugar drinks, Starbucks can be the perfect place to get some delicious Noom-friendly meals, especially for breakfast or brunch. What sets Starbucks apart from other fast-food breakfast places is its use of egg whites and reduced-fat turkey bacon.
Option 1: Spinach, Feta, & Egg White Wrap + Apple Chips
The egg white wrap with spinach and feta cheese is a Noom-friendly, low-calorie meal that covers many of your nutritional needs. It has protein, complex carbs, and dietary fats from the feta cheese, making it a balanced meal.
Egg whites are the source of some of the highest-quality protein in nature. The nutrient is rich in leucine, which promotes muscle growth, supports recovery, and helps you hold onto muscle while losing weight.
Given the low-calorie content of the wrap, you can pair it with apple chips for even more nutrients and to satisfy your sweet tooth.
Option 2: Reduced Fat Breakfast Sandwich + Flat White
The reduced-fat breakfast sandwich and flat white combo is a noom-friendly take on a breakfast sandwich and coffee. This Starbucks combo has 280 calories, provides all the major nutrients your body needs, and will keep you full for 2-3 hours.
This breakfast sandwich and flat white combo is my favorite pre-workout meal because it has the nutrients to fuel your performance and caffeine to improve your focus.
Option 3: Egg White Egg Bites + Oatmeal
Egg white and oatmeal might sound like your typical bodybuilding meal made at home, but you can also get it at Starbucks for 398 calories.
The egg white bites provide much-needed protein, whereas the oatmeal fuels your body with complex carbs and plenty of nutrients that support countless bodily processes.
This combination is perfect if you want to avoid orange foods, keep your calories in check, and feel fuller for longer.
- To see how these Starbucks meals perform in Noom, check out our guide: Noom-Friendly Drinks & Meals At Starbucks
4. Taco Bell
Taco Bell’s menu is full of high-calorie, high-fat meals which is why you may think that eating at Taco Bell while on Noom is nearly impossible. However, it is possible to eat at Taco Bell and stick to your calorie range as long as you’re willing to customize your order and make a few sacrifices here and there.
Option 1: Chicken Burrito (with extra chicken)
If you love Taco Bell burritos then I’ve got great news, you don’t have to give it up! The chicken burrito from Taco Bell with extra chicken is a Noom-friendly meal that will keep you full for hours.
The chicken burrito is full of green foods, so you can enjoy it even if you’ve had a decent amount of yellow and orange foods beforehand.
There is one catch, you do have to order it without rice or beans; but this is a small price to pay to stay on track with your weight loss goal while eating at Taco Bell.
Option 2: Two Soft Beef Tacos
If you’re more of a taco person then there’s a Noom-friendly option for those too. The beef tacos are a fantastic choice because they mainly consist of green and yellow foods with just a hint of orange and they don’t have many calories.
Beef is an excellent protein source, veggies offer fiber and micronutrients (vitamins and minerals), and the tortillas provide some carbs to support your energy levels.
You can get 2 beef tacos (without cheese) for 378 calories, which most people can fit into their Noom calorie range with ease.
Option 3: Double Chicken Quesadilla
Quesadillas might seem like an off-limits food on a Noom diet, but that doesn’t have to be the case. The double chicken quesadilla from Taco Bell tastes great and provides a hefty dose of protein to keep you full and support muscle recovery.
The double meat quesadilla has roughly 500 calories, and the extra protein will help you stay full much longer than traditional quesadilla, making it easier to adhere to your calorie range.
- To see how these Taco Bell meals perform in Noom, check out our guide: Noom-Friendly Meals At Taco Bell
Chick-fil-A is one of my favorite places to eat out while on Noom because it has a ton of high-protein options that will keep you full for hours. One of the things I love about Chick-fil-A is that they offer grilled options along with their fried options to make meals more Noom-friendly.
Option 1: Grilled Chicken Sandwich
The grilled chicken sandwich at Chick-fil-A is my go-to Noom-friendly weight loss meal. It’s low in calories, tastes great, and has an excellent nutritional profile.
With just 390 calories and a healthy blend of green and yellow foods, this meal is sure to fill you up and leave some room for orange and yellow foods for the remainder of the day.
Plus, the sandwich offers a good amount of protein (28 grams) to support muscle recovery, satiety, and fat loss.
The only real drawback is the sandwich doesn’t have that much lettuce or tomato, meaning it’s not as high in nutrients as I wish it was but you can add more vegetables in other meals of the day to compensate.
Option 2: Chick-fil-A Cool Wrap
The cool wrap is slightly higher in calories with 660 calories per wrap, but it provides a good balance of green and yellow foods, with just a touch of orange.
Rich in complex carbs and protein, the cool wrap is a fantastic meal to enjoy after a workout for energy replenishment and muscle growth. I generally don’t recommend it before training because the fats inside can take longer to digest.
If you can’t swing 660 calories or you’ve already consumed your share of orange foods for the day, you can order it without the cheese and save approximately 200 calories.
Option 3: Grilled Nuggets With A Side Salad
If you want to eat at Chick-fil-A but you only have a limited number of calories left for the day, then the grilled nugget and side salad combo is your best option at 220 calories (with modifications).
This meal is lower in carbs, so it may not be ideal to have before training, but it’s still a fantastic option for any other time of the day. The protein and fiber will keep you full, and you’ll also supply your body with plenty of vitamins and minerals.
If you have more calories to spare, you could order it as is (600 calories); but if you’re working with a calorie limit then order the nuggets without dipping sauce, skip the cheese, and ask for dressing on the side.
- To see how these Chick-fil-A meals perform in Noom, check out our guide: Noom-Friendly Meals At Chick-fil-A
Like Subway, Chipotle is a fantastic option for people using the Noom app because of the ability to customize your meals and the variety of nutrient-dense foods that they offer. However, if it’s flavor you’re after, then Chipotle would be my top pick.
Option 1: High Protein Lifestyle Bowl
The high-protein lifestyle bowl is arguably the best option for a Noom-friendly meal despite being higher in calories. This meal is full of green foods and protein, providing nutrients that your body needs to function optimally and that help you lose weight.
This meal would be great as a pre or post-workout meal because it boosts your energy levels and encourages muscle repair. I would also recommend this meal if you have to go a long period without eating because it will keep your blood sugars balanced.
Option 2: Steak Salad
If you’re tired of eating chicken while on Noom, then try the Chipotle steak salad with black beans, veggies, guacamole, and salsa to spice things up. The taste is fantastic, the nutritional profile is excellent, and you’ll feel full for hours after eating.
With just 430 calories and a healthy blend of green, yellow, and orange foods, this salad can easily fit into your Noom calorie range and keep you on track.
Option 3: Three Chicken Tacos
They say happiness comes in threes. I’m not sure they mean three tacos, but let’s go with it.
Chipotle’s chicken tacos are a great option when you want something quick and easy that is still going to be noom-friendly.
These tacos are high in green foods and relatively low in calories (483); you can even reduce the calorie content further (if need be) by skipping the cheese and sour cream.
For reference, the Chipotle tacos (with cheese and sour cream) are 28 calories less than the Taco Bell tacos (without cheese), so if you’re looking for the most Noom-friendly tacos then Chipotle would be your best option.
- To see how these Chipotle meals perform in Noom, check out our guide: Noom-Approved Chipotle Meals
Other Noom Resources
We’ve written extensively on the Noom app at FeastGood.com, all of which have been reviewed by our team of nutrition coaches and registered dietitians.
Check out some of our other guides to help you on your Noom journey:
- How To Use Noom + My Top 6 Tips For Beginners
- 1-Week Noom Meal Plan For Beginners
- 35 Noom Friendly Breakfast Ideas
About The Author
Philip Stefanov is a certified conditioning coach, personal trainer, and fitness instructor. With more than nine years of experience in the industry, he’s helped hundreds of clients improve their nutritional habits, become more consistent with exercise, lose weight in a sustainable way, and build muscle through strength training. He is passionate about writing and has published more than 500 articles on various topics related to healthy nutrition, dieting, calorie and macronutrient tracking, meal planning, fitness and health supplementation, best training practices, and muscle recovery.
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