7 Day Food Log
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
-
Day 1: Smoothie for vitamins. Chicken and quinoa for protein. Salmon and broccoli for omega-3s. Nuts and apple for healthy fats.
-
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.
-
Day 3: Chia pudding for vitamins. Lentil soup for protein. Chicken and sweet potato for lean protein and carbs. Almonds and pear for snacks.
-
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.
-
Day 5: Yogurt parfait for protein. Chicken wrap for balanced nutrients. Beef stir-fry with veggies. Celery and hummus for fiber.
-
Day 6: Oatmeal for fiber. Tuna salad for protein. Spaghetti with veggies. Trail mix and cheese for snacks.
-
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.
