Food Diary Journal Sample (Day #2, #5, #94) Today’s Date Meal Plan Food Qty Actual Cals Breakfast Sitting? Y N Smoothie 2 cups 200 Time Alone? Toasted bread with butter 1 slice 120 Place Total Calories 320 Y N Sitting? Y N Time Alone? Place Total Calories Mood* Hunger Level** Lunch Sitting? Y N Salad 1 ½ cups 20 Time Alone? Rice noodles 1/16 cup 25 Place Total Calories Mood* Hunger Level** Crumbled bacon ¾ tbsp. 33 Flavored almonds ½ tbsp. 20 Fat free French dressing 1 tbsp 20 Cheese 1/8 cup 55 Packaged lunch meat 2 slices 25 Boiled egg ½ large 38 Toasted bread with butter 1 slice 120 Y N Y N Snack Sitting? Y N Time Alone? Place Total Calories Mood* Hunger Level** Granola bar (Curves or Special K) 1 bar 100 Dinner Sitting? Y N Spaghetti noodles ¾ cup 165 Time Alone? Chunky marinara sauce 3/8 cup 60 Parmesan cheese 2 tsp 20 Green beans ½ cup 13 Garlic toast with butter 1 slice 130 Fresh strawberries ½ cup 25 Light whip topping 1 tbsp 22 Bite size candy bar 1 50 Place Total Calories 100 435 *Mood Codes H = Happy C = Content R = Rushed A = Angry B = Bored L = Lonely E = Excited S = Stressed X = Anxious F = Frustrated T = Tired D = Depressed O = Other (write it in the box) **Hunger Level Codes 1 = Not Hungry 2 = Barely Hungry 3 = Somewhat Hungry 4 = Quite Hungry 5 = Very Hungry Y N Y N Mood* Hunger Level** Snack Sitting? Y N Time Alone? Y N Place Total Calories Mood* Hunger Level** 50 Cals Mood* Hunger Level** Snack 356 Qty Day's Total 1261 This journal and workbook are best used with the tips, tools and other information found at www.StartLosingWeightToday.com www.StartLosingWeightToday.com - Copyright © 2008-2013, All Rights Reserved