Sample Food Diary

Sample Food Diary

Download a blank food diary page

Meal or Snack Foods and Beverages Consumed Amount Preparation Method Fat Used
* Today’s Good Points:
* What I Can Improve:
Breakfast
(7:00 am)
Oatmeal ½ cup cooked Microwave None
  Skim milk 8 ounces    
  Slivered almonds 2 Tbsp    
  Apple 1 medium    
  Water 8 ounces    
Snack
(10:00 am)
Banana 1 medium    
  Water 24 ounces    
Lunch
(12:30 pm)
Spinach salad w/ veggies 3 cups Tossed 1 tsp olive oil
  Tuna canned in water Bean 2 ounces    
  Vegetable soup 1 cup    
  Whole wheat crackers 5 crackers Baked  
  Water 12 ounces    
Snack
(3:00 pm)
Nonfat cottage cheese 4 ounces    
  Mandarin oranges ½ cup    
  Water 16 ounces    
Dinner
(6:30 pm)
Chicken breast, boneless, skinless 4 ounces Grilled Cooking spray
  Broccoli 2 cups Steamed  
  Brown rice 1 cup Steamed 2 tsp light margarine
  Water 8 ounces    
Snack
(9:00 pm)
Lowfat yogurt Mango 8 ounces    
  kiwi and strawberry slices 1 cup    

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