Appendix B

Sample Food Journal

Using my food guidelines, I’ve created a meal planner to help you plan and keep track of foods on my 5 + 2 Plan. This planner provides spaces to record what you eat and is organized into one calendar week. Whenever you eat a specific food, simply check off the food in the space provided. This planner can serve as a daily reminder of how well you’re doing and make meal planning a breeze. Be sure to draw a smiley face next to meals that were clean and perfect. You won’t have to use this tool forever—only until you get the hang of it.

MONDAY     Date:

BREAKFAST:
MIDMORNING SNACK:
LUNCH:
MIDAFTERNOON SNACK:
DINNER:
Daily allotments (look over your daily meal plan and check off servings under each nutrient to make sure you’ve eaten enough of each):
4 PROTEINS
3 VEGGIES
2 FRUITS
2 GRAINS
1 FAT
NOTES:

TUESDAY     Date:

BREAKFAST:
MIDMORNING SNACK:
LUNCH:
MIDAFTERNOON SNACK:
DINNER:
Daily allotments (look over your daily meal plan and check off servings under each nutrient to make sure you’ve eaten enough of each):
4 PROTEINS
3 VEGGIES
2 FRUITS
2 GRAINS
1 FAT
NOTES:

WEDNESDAY     Date:

BREAKFAST:
MIDMORNING SNACK:
LUNCH:
MIDAFTERNOON SNACK:
DINNER:
Daily allotments (look over your daily meal plan and check off servings under each nutrient to make sure you’ve eaten enough of each):
4 PROTEINS
3 VEGGIES
2 FRUITS
2 GRAINS
1 FAT
NOTES:

THURSDAY     Date:

BREAKFAST:
MIDMORNING SNACK:
LUNCH:
MIDAFTERNOON SNACK:
DINNER:
Daily allotments (look over your daily meal plan and check off servings under each nutrient to make sure you’ve eaten enough of each):
4 PROTEINS
3 VEGGIES
2 FRUITS
2 GRAINS
1 FAT
NOTES:

FRIDAY     Date:

BREAKFAST:
MIDMORNING SNACK:
LUNCH:
MIDAFTERNOON SNACK:
DINNER:
Daily allotments (look over your daily meal plan and check off servings under each nutrient to make sure you’ve eaten enough of each):
4 PROTEINS
3 VEGGIES
2 FRUITS
2 GRAINS
1 FAT
NOTES:

SATURDAY     Date:

BREAKFAST:
MIDMORNING SNACK:
LUNCH:
MIDAFTERNOON SNACK:
DINNER:
Daily allotments (look over your daily meal plan and check off servings under each nutrient to make sure you’ve eaten enough of each):
4 PROTEINS
3 VEGGIES
2 FRUITS
2 GRAINS
1 FAT
TREAT MEAL: Please note which meals were treat meals and record the calorie count of each one here:
NOTES:

SUNDAY     Date:

BREAKFAST:
MIDMORNING SNACK:
LUNCH:
MIDAFTERNOON SNACK:
DINNER:
Daily allotments (look over your daily meal plan and check off servings under each nutrient to make sure you’ve eaten enough of each):
4 PROTEINS
3 VEGGIES
2 FRUITS
2 GRAINS
1 FAT
TREAT MEAL: Please note which meals were treat meals and record the calorie count of each one here:
NOTES: