You Eat A weekly food diary: free template and example
Download a free weekly food log without calorie columns or scores. See a labelled example and simple ways to keep dates, meal names and gaps clear.
A weekly food diary puts several days of meal records in one place. Use short meal names, keep dates clear and leave a blank when you do not have an entry. Our free template has no calorie columns, targets or scores.
Download the weekly food log PDF, or open the printable version. Neither requires an email address or an account.
What the template records
There is space for the week’s date, breakfast, lunch, dinner and other meals or notes. The headings organise a record; they are not an instruction about when or how often to eat. Use the notes column for a different meal rhythm.
Write directly on a printed copy, or use the page as a model for your own notebook. There is no online entry form and no meal data is sent to You Eat.
A small worked example
This is an illustrative record, not a meal plan or someone’s actual results:
| Day | Entry | Short note |
|---|---|---|
| Monday lunch | Chickpea salad | Avocado and tomatoes |
| Tuesday dinner | Pasta | Tomato sauce and peas |
| Wednesday lunch | Same chickpea salad | A repeated meal |
| Thursday | No entry | Left blank |
The repeated salad remains two meal entries. In a plant-variety view, the same recognised chickpeas do not become a new plant each time. Meal records and variety counts answer different questions.
Make it readable, not exhaustive
Choose names you will recognise later. If a photo is more useful than a sentence, keep one alongside the record in a place you can find. A short ingredient note can explain what a picture misses.
You can write down a meal later if you remember it. Otherwise, leave the gap. A blank in the diary does not show that you skipped a meal; it shows that you did not record one there.
Look back at the record you actually have
The template can help you find repeated meals and recall what you wrote down. It does not calculate nutrition or infer what happened on blank days.
You Eat’s app brings checked meals together into food-group and plant-variety views. Those views are estimates from the meals you logged, not a complete assessment of your diet. The app is coming soon to iPhone.
Read how to start without calorie counting or explore the photo food diary if you prefer a digital record.