Printable meal log
Record meals, calories and protein.
Content
Dates
Look
Colour
Processed in your browser. Nothing is uploaded.
How to make a meal log
- 1
Change the title, and add a name or subtitle if you like.
- 2
Pick the start date and how many days to print.
- 3
Pick a colour, and switch on “Fillable PDF” if you want to type into it.
- 4
Download the PDF and print it at 100% scale.
About this meal log
A meal log is a simple record of what you ate at each meal, with calories and protein if you’re tracking them. It’s the quickest way to see whether daily eating matches your goals, without an app.
Find your daily calorie target with the calorie calculator.
What’s on the page
- A header with calorie goal, protein goal.
- A table with columns for Meal, Time, Food, Calories, Protein (g), with rows for Breakfast, Snack, Lunch, Snack, Dinner, Other.
- Notes: lined space to write in.
Tips
- Use the same measuring cup or bowl for consistent portions.
- Total at the end of each day.
- Read food labels for calories and protein per serving.
Made to fit, then printed
Everything on this meal log can be changed before you print: the title, the dates, the colour, the paper size and orientation. The page is drawn on your device and nothing is uploaded. Find more printables.
Frequently asked questions
Is this the same as a meal tracker?
Yes. It tracks meals day by day. The food journal adds hunger, mood and symptoms.
Can I fill in the meal log on my phone or tablet?
Yes. Switch on “Fillable PDF” before downloading and the PDF gets typing boxes and tick boxes you can use in most PDF apps. Or print it and use a pen.
What paper size should I print on?
Choose A4 or US Letter before downloading, and print at 100% or “Actual size”. Portrait and landscape layouts are both available.
Will it print well in black and white?
Yes. The layout uses light fills and clear lines that print cleanly in grey. Choose the “Grey” colour to save colour ink entirely.
Can I remove the atifo.app line at the bottom?
Yes. Switch off “Show atifo.app credit” in the Look section and the PDF has no branding at all.