Free food log template
Write down what you eat, meal by meal, with calories and macros if you track them. The log adds up each day, compares it with goals you set, and shows which meals and snacks make up most of your day. A hunger score helps you spot eating out of habit or boredom.
| Date | Meal | Food | Amount | Calories | Protein (g) | Carbs (g) | Fat (g) | Hunger (1-5) | Notes |
|---|---|---|---|---|---|---|---|---|---|
| Oct 12, 2026 | Breakfast | Oatmeal with blueberries | 1 cup cooked | 290 | 9 | 52 | 6 | 4 | |
| Oct 12, 2026 | Breakfast | Coffee with 2% milk | 12 oz | 60 | 3 | 6 | 3 | ||
| Oct 12, 2026 | Lunch | Turkey sandwich on wheat | 1 sandwich | 430 | 30 | 44 | 14 | 3 | |
| Oct 12, 2026 | Lunch | Apple | 1 medium | 95 | 0 | 25 | 0 | ||
| Oct 12, 2026 | Snack | Greek yogurt, plain | 5.3 oz cup | 120 | 15 | 9 | 3 | 3 | Afternoon slump |
| Oct 12, 2026 | Dinner | Grilled chicken breast | 6 oz | 280 | 52 | 0 | 6 | 4 | |
| Oct 12, 2026 | Dinner | Brown rice | 1 cup | 215 | 5 | 45 | 2 | ||
| Oct 12, 2026 | Dinner | Steamed broccoli | 1 cup | 55 | 4 | 11 | 1 | ||
| Oct 12, 2026 | Snack | Dark chocolate | 1 oz | 170 | 2 | 13 | 12 | 2 | Watching TV, not really hungry |
| Oct 13, 2026 | Breakfast | Scrambled eggs | 2 large | 180 | 12 | 2 | 14 | 4 | |
| Oct 13, 2026 | Breakfast | Whole wheat toast with butter | 1 slice | 140 | 4 | 13 | 8 | ||
| Oct 13, 2026 | Breakfast | Coffee with 2% milk | 12 oz | 60 | 3 | 6 | 3 | ||
| Oct 13, 2026 | Lunch | Leftover chicken and rice bowl | 1 bowl | 450 | 36 | 46 | 9 | 4 | |
| Oct 13, 2026 | Snack | Almonds | 1 oz | 165 | 6 | 6 | 14 | 3 | |
| Oct 13, 2026 | Dinner | Spaghetti with meat sauce | 2 cups | 620 | 30 | 78 | 20 | 5 | Late dinner, very hungry |
| Oct 13, 2026 | Dinner | Side salad with ranch | 1 bowl | 180 | 2 | 6 | 16 | ||
| Oct 14, 2026 | Breakfast | Banana peanut butter smoothie | 16 oz | 390 | 24 | 48 | 12 | 3 | Made with protein powder |
| Oct 14, 2026 | Lunch | Chicken Caesar salad | 1 large | 520 | 34 | 18 | 34 | 4 | |
| Oct 14, 2026 | Snack | Potato chips | 1.5 oz bag | 240 | 3 | 23 | 15 | 3 | From the vending machine |
| Oct 14, 2026 | Dinner | Baked salmon | 5 oz | 290 | 31 | 0 | 18 | 4 | |
| Oct 14, 2026 | Dinner | Roasted potatoes | 1 cup | 200 | 4 | 32 | 7 | ||
| Oct 14, 2026 | Dinner | Green beans | 1 cup | 40 | 2 | 8 | 0 |
| Date | Day | Entries | Calories | Vs goal | Protein (g) | Carbs (g) | Fat (g) | Snacks | Avg hunger |
|---|---|---|---|---|---|---|---|---|---|
| Oct 12, 2026 | Mon | 9 | 1,715 | -285 | 120 | 205 | 47 | 2 | 3.2 |
| Oct 13, 2026 | Tue | 7 | 1,795 | -205 | 93 | 157 | 84 | 1 | 4 |
| Oct 14, 2026 | Wed | 6 | 1,680 | -320 | 98 | 129 | 86 | 1 | 3.5 |
| Oct 15, 2026 | Thu | 0 | 0 | 0 | 0 | 0 | 0 | ||
| Oct 16, 2026 | Fri | 0 | 0 | 0 | 0 | 0 | 0 | ||
| Oct 17, 2026 | Sat | 0 | 0 | 0 | 0 | 0 | 0 | ||
| Oct 18, 2026 | Sun | 0 | 0 | 0 | 0 | 0 | 0 |
| Nutrient | Daily goal | Daily average | Average vs goal | Days over goal | Days at or under |
|---|---|---|---|---|---|
| Calories | 2,000 | 1,730 | -270 | 0 | 3 |
| Protein (g) | 100 | 104 | 4 | 1 | 2 |
| Carbs (g) | 225 | 164 | -61 | 0 | 3 |
| Fat (g) | 65 | 72 | 7 | 2 | 1 |
| Meal | Entries | Calories | Share of calories | Calories per day | Protein (g) |
|---|---|---|---|---|---|
| Breakfast | 6 | 1,120 | 21.6% | 373 | 55 |
| Lunch | 4 | 1,495 | 28.8% | 498 | 100 |
| Dinner | 8 | 1,880 | 36.2% | 627 | 130 |
| Snack | 4 | 695 | 13.4% | 232 | 26 |
What's inside
- A food diary with date, meal, food, amount, calories, protein, carbs, fat, hunger and notes
- Daily totals for calories and macros, with how far each day was from your goal
- Your own daily goals, with averages and the number of days over or under
- A breakdown by breakfast, lunch, dinner and snacks
- A 1 to 5 hunger score so you can see when you eat without being hungry
- Works in Google Sheets and Excel, on your phone or computer
How to use it
Make your copy
Click "Make a copy" to save the log to your Google Drive, or download the Excel file. Delete the sample entries when you start.
Set your goals
On the Goals tab, type your own daily targets. If you only care about calories or protein, leave the others as they are and ignore them.
Log as you eat
Add one row per food. Calories and macros are on the label, or in a free nutrition lookup online. Rough numbers are fine. The habit matters more than the decimals.
Score your hunger
Before each meal or snack, give your hunger a number: 1 is not hungry at all, 5 is starving. You only need it on the first item of each meal.
Set the week
On Daily Totals, change the first date to the day your log starts. The other six days follow on.
Look back each week
Check Daily Totals and By Meal. Look for patterns, like big dinners after a skipped lunch, or snacks when you weren't hungry.
Tips
Log right away
Writing it down a few minutes after eating is far more accurate than trying to remember at night. Keep the sheet open on your phone.
Don't forget drinks and extras
Coffee with milk, juice, sauces and cooking oil add up. A quick row for each keeps your totals honest.
Get goals from a professional
The numbers in the Goals tab are only examples. A doctor or registered dietitian can help you set targets that fit your health and activity.
Use notes for the why
Stress, a late meeting or eating with friends often explains a big day. Those notes are what make a food diary useful.
Questions
What should a food log include?
At least the date, the meal, what you ate and how much. Calories, protein, carbs and fat help if you have a goal. A hunger score and a short note about how you felt make patterns easier to see.
Do I have to count calories?
No. Leave the number columns empty and use it as a simple eating log. The daily totals just show zero for anything you don't fill in.
How do I set a calorie goal?
Type it on the Goals tab. The 2,000 on food labels is a general reference, not a personal target, so ask your doctor or a dietitian what makes sense for you.
Can I use it as a diet log for my doctor?
Yes. Many doctors and dietitians ask for a few days of food records. Print the Food Log tab or share the sheet with them.
Can I track more than a week?
Yes. Keep adding rows to the Food Log. For a new week of totals, duplicate the Daily Totals tab and change its first date.
Is it free?
Yes. Copy it to your Google Drive or download the Excel file. No sign-up and no app to install.
Pro version
Food Log Pro
Log meals in a few picks from your own foods list and see each day against your goals, with weekly averages and trends.
Your own foods list
Add the foods you eat with the numbers from the label, once. After that, logging is a pick from a dropdown and the calories and macros fill in.
Save your usual meals
Put your usual breakfast or a regular dinner together on My Meals. It shows up in the list, so a whole meal is one entry.
Today against your goals
The Dashboard shows the day's calories, protein, carbs, fat, fibre and water against the goals you set, with progress bars and what's left.
Weekly averages, not daily noise
Weekly averages the days you logged, counts days in range, and charts the trend. Water and weight are there if you want them.
See where calories come from
Insights shows calories by meal, the split between protein, carbs and fat, and the foods that add up to the most, for any date range.
Your goals, your numbers
Set your own targets, ideally with your doctor or a registered dietitian. The log adds things up; it doesn't tell you what to eat.
| Free | Pro |
|---|---|
| Food diary with calories and macros | Log by picking from your own foods list |
| Daily totals | Dashboard: the day against your goals |
| Goals | Goals with progress bars and days in range |
| · | Saved meals you log in one pick |
| · | Weekly averages and trend charts |
| · | Calories by meal and top foods |
| · | Optional water and weight tracking |
$19 one-time
9 tabs: Start Here, Dashboard, Log, Foods, My Meals, Daily, Weekly, Insights and Setup. You get two copies: one filled in with eight weeks of sample entries so you can see it working, and a blank one with a starter list of 40 common foods.
Get Food Log Pro for $19- Instant download after checkout
- Works in Google Sheets and Excel
- Yours to keep and reuse every year