Food diary printable
A free one page food diary with columns for time, meal, what you ate and how much, an optional kJ or kcal figure, and notes. Print a day at a time.
Updated 21 October 2026. Sources named on the page.
- Fourteen ruled lines for the day
- Columns for time, meal, food, amount, kJ or kcal and notes
- A row of water boxes at the bottom
- Free to print for yourself
Log your food in the Daily Journal
Write it on the sheet, or log it in the Daily Journal food planner, which shows kcal and kJ together and adds up the day for you. Free to start.
- Every claim names its study
- Alone, as a couple or with a group
- Private by default
What is on the sheet
- Fourteen ruled lines for the day
- Columns for time, meal, food, amount, kJ or kcal and notes
- A row of water boxes at the bottom
The picture shows the A4 food diary printable. The US Letter version has the same layout.
How to use it
Fill it in as you go rather than at night, when it is easy to forget. Write what and roughly how much. If you want energy figures, read them from the label and convert with the kJ to calories tool.
A tip
A food diary works best when it is kind and honest, not perfect. If keeping one makes you anxious about food, stop and talk to a doctor or dietitian.
What to look for
Gaps and clusters: a long gap that ends in a big meal, or snacks that cluster at the same time every day. Notice meals eaten while working or watching a screen. The point is awareness, not a score.
If you do want numbers, the calorie calculator and the macro calculator give a daily target worked out from your own details, and you can compare the diary with it.
Keeping it going
A diary is only useful if you keep it for long enough to see a pattern. Keep the sheet and a pen where you eat. If a day goes missing, start again the next morning.
The Daily Journal has a Food box on the Today screen with common foods and their values, so typing a meal takes seconds.
Questions
Do I have to write calories?
No. The kJ or kcal column is optional.
Is a food diary right for everyone?
Not for everyone. If it causes worry about food, stop and speak to a doctor or dietitian.
Do I have to count calories?
No. Plenty of people use a food diary only to see what and when they eat. Calorie counting is optional.
How long should I keep a food diary?
A week or two is often enough to see a pattern. Include a weekend.
Is a food diary suitable for everyone?
Not always. If tracking food makes you anxious, or you have or have had an eating disorder, skip it and talk to a doctor or dietitian first.
Keep going
Tools that go with this page
Each one shows an example screen, what the paid apps charge and what the Daily Journal does today.
Meal planner
Grocery list appKeep going after the food diary
Sign up free for the Daily Journal app: habits, food, mood and sleep in one private place. Free to start.