Food journaling,
a little simpler.

A place to start, a few examples to borrow, and clear answers about the numbers. Keep the parts that help you.

How to start a food journal

What to write, how much detail helps, and how to pick up after a missed day.

A reusable meal-note template, with examples for the meals you actually eat.

Choose the easiest way to capture a meal, then add the details a photo can’t show.

What goes into each number, and how to get it even closer.

Keep a readable report to print or send, or open your meals in a spreadsheet.

A one-week food diary to download as a PDF or print, with tips for filling it in.

Everyday ways to judge a portion, no kitchen scale needed.

What to write down when someone else did the cooking.

Words, numbers, or both: find the approach you’ll keep using.

Get your daily number in seconds, and learn how to tell if it’s right for you.

A simple daily range, and what it looks like in real meals.

Why writing it down works, and how to make it a habit you keep.

A gentle first few weeks, without the spreadsheets.

What a deficit is, how to size it, and how to read the scale along the way.