Printable Fitness and Diet Tracker: Food and Workout Journal
Writing down what you eat and how you move is one of the simplest ways to stay on track with a health goal. A food and workout journal keeps your meals, activity, water and sleep in one place, so you can see what is working week by week. Counting calories and macros is up to you. Choose a paperback journal you write in or a fillable PDF you can type into on your phone, tablet or computer.
Paperback: Fitness & Diet Tracker
A 12-week food and workout journal with big meal boxes, optional macros and weekly activity goals. It is sold as a paperback on Amazon.
Fillable PDF: Fitness & Diet Tracker (12 weeks)
Type your meals into the big boxes, tick your water, sleep and energy, and tap Contents to jump to any week, no printer needed. The 114-page PDF has 84 undated daily pages (12 weeks) with meals and snacks, optional calories, carbs, protein, fat and fiber, and a daily workout box. It also includes weekly check-ins with a 150-minute activity tracker (the CDC activity goal for adults), three 4-week reviews, goals, favorite meals, a My 12 Weeks summary and a glossary. Calories, macros and weight are always optional. You get US Letter and A4 versions.
Tips for keeping a food and workout journal
Write things down as you go instead of trying to remember the whole day at night.
Pick one or two goals for the 12 weeks, such as more water or a daily walk, rather than changing everything at once.
Count activity that gets your heart rate up, like brisk walking, yard work or bike riding, toward your weekly minutes.
Use the weekly check-in to notice what went well, not just what you missed.
If you have a health condition or are starting a new exercise or diet plan, check with your doctor first.
Where to get it
Made by Larry Kniejski, LK Books. These trackers are for personal record keeping only. They are not medical advice, and they do not diagnose or treat any condition. Talk to your doctor about your health. In a medical emergency, call 911.