7 Day Food Log

Prepared by: [YOUR NAME]

Date: [DATE]

The 7 Day Food Log is a useful tool for tracking daily food intake across a week. Designed for individuals, dietitians, or fitness trainers, it helps analyze dietary habits by documenting each day's meals and snacks along with caloric intake. This log allows for better assessment and improvement of nutritional choices.

Day	Breakfast	Lunch	Dinner	Snacks & Calories
Day 1	Smoothie with spinach and berries	Grilled chicken and quinoa	Salmon with steamed broccoli	Mixed nuts, Apple (1850 cal)
Day 2	Avocado toast with eggs	Turkey and avocado salad	Stir-fried tofu with vegetables	Greek yogurt, Carrot sticks (1900 cal)
Day 3	Chia pudding with mango	Lentil soup	Chicken breast with sweet potato	Almonds, Pear (1800 cal)
Day 4	Whole grain pancakes with berries	Quinoa and chickpea salad	Baked cod with green beans	Dark chocolate, Orange (2000 cal)
Day 5	Fruit smoothie	Chicken Caesar wrap	Beef and vegetable stir-fry	Celery sticks, Hummus (1750 cal)
Day 6	Oatmeal with banana and nuts	Tuna salad with mixed greens	Spaghetti with marinara sauce	Trail mix, Cheese slices (2100 cal)
Day 7	Smoothie bowl with fruit and nuts	Veggie burger with side salad	Grilled shrimp with asparagus	Frozen yogurt, Granola bar (1950 cal)

Notes

1. Day 1: Smoothie for vitamins. Chicken and quinoa for protein. Salmon and broccoli for omega-3s. Nuts and apple for healthy fats.

2. Day 2: Avocado toast for fats and protein. Turkey salad for lean protein. Tofu stir-fry for plant-based protein. Yogurt and carrots for added protein.

3. Day 3: Chia pudding for vitamins. Lentil soup for protein. Chicken and sweet potato for lean protein and carbs. Almonds and pear for snacks.

4. Day 4: Pancakes for fiber. Quinoa salad for protein. Cod and green beans for a low-calorie meal. Dark chocolate and orange for a treat.

5. Day 5: Yogurt parfait for protein. Chicken wrap for balanced nutrients. Beef stir-fry with veggies. Celery and hummus for fiber.

6. Day 6: Oatmeal for fiber. Tuna salad for protein. Spaghetti with veggies. Trail mix and cheese for snacks.

7. Day 7: Smoothie bowl for vitamins. Veggie burger with salad for balance. Shrimp and asparagus for protein. Frozen yogurt and granola for a sweet treat.

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