Meal Log Sheets

Printable meal log sheets to track your eating habits. Tracking what and how much you consume is a key element to reach any fitness goal.

Click image below to download pdf 8.5" by 11" print

Meal log sheet you can download and print.

Bonus: Download Meal Plan Sample Cheat Sheet with sample meal plans for 1200 to 1700 calorie meals.

Printable Food Journal Book

Download and print your own food journal. All you have to do is print, fold and staple.

Printable food journal booklet.

 

  Download Food Journal Book (pdf format)

 

Print off your own free daily food journal today. This do it yourself journal will help you track your daily, weekly or monthly eating patterns.

 

How to use this journal

1. Simply click the image to the left or click the pdf link to download the pdf template

2. Print fold and staple or bound your diary.

You can also create your own front cover or just take it to Kinko’s and let them do it for you. 

  • This journal measures 6" by 9" when folded.
  • Inside, 20 sheets (blank log sheets). 
  • Print as many pages as you would like to customize the page size. 
  • Customized rows to write the name of your meal, the date and time.
  • Put the amount of calories, grams proteins and other vital nutrients.
  • You will be able to jot down your food and beverages choice daily.

 

Sodium Intake Log Sheet

Download and print your own sodium intake journal. Keeping track of your sodium intake greatly improves your chances maintaining a healthy heart.

Sodium intake log sheet you can download and print.


Purpose of sodium:

What is does: Helps your body’s fluids in balance. However, most of us get too much of a good thing by overeating salted and processed foods.

Best sources: Salt, soy sauce, soups, sauces, cured meats.  

  Download sodium Intake Journal (Word Format)

  Download sodium Intake Journal (Pdf Format)

 

Protein Intake Log Sheet

Download and print your own protein intake log sheet. Keeping track of your protein intake will help you gain lean muscle

Protein intake log sheet you can download and print.


Protein Intake Log Sheet (Word format)

Protein Intake Log Sheet (Pdf format)

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Daily Nutritional Journal

Free blank nutritional log that you can print and bound as a diary. Each page is in word or pdf. format and included weekly and daily sections. Keeping a journal helps you monitor your diet to make sure you are getting all the nutrients your body needs live a healthy life.

Daily nutrition journal log sheet

Since poor nutrition and obesity are implicated in many chronic diseases, personal fitness trainers have a responsibility to provide educational information about the fundamentals of a healthy diet whenever it is appropriate.


Daily nutritional log (Word Format)

Daily nutritional log (Pdf Format)

 

Food Group

Suggested Daily Servings

What Counts as a Serving

Breads, cereals and other grain products

6-11 servings; include several servings of whole-grain products daily.

1 slice of bread; hamburger bun or English muffin; a small roll or muffin; 3-4 small, or 2 large, crackers; ½ cup cooked cereal, rice or pasta; 1 oz. cold cereal

Fruits (citrus, melons, berries, other fruits)

2-4 servings

A whole fruit such as a medium apple, banana or orange; a grapefruit half; a melon wedge; ¾ cup of juice; ½ cup of berries; ¼ cup of dried fruit.

Vegetables

3-5 servings; include all types regularly; use dark green leafy vegetables and dry beans and peas several time a week.

½ cup of cooked vegetables; ½ cup chopped raw vegetables; 1 cup of leafy raw vegetables, such as lettuce or spinach.

Meat, poultry, fish and alternatives (eggs, dry beans and peas, nuts, seeds)

2-3 servings

Amount should total 5-7 oz. of cooked lean meat, poultry or fish a day. Count 1 egg, ½ cup cooked beans, or 2 T. of peanut buter as 1 oz. meat.

Milk, cheese, and yogurt (low or non-fat types)

2-3 servings

1 cup of milk; 8 oz of yogurt; 1 ½ oz. of natural cheese; 2 oz. f processed cheese.

Fats, sweets, and alcoholic beverages

Avoid too many fat and sweets. If you drink alcoholic beverages, do so in moderation.

1 oz. of pure alcohol equals; 12 oz beers. Two small glasses or wine, or 1 ½ fluid oz. of spirits.