Resources


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Weekly Food Diary

Click here to download printable food diary PDF
A food diary is a tool for tracking what you eat. It can help develop an awareness of eating habits (e.g. meal timings, how much you eat, preferred foods, nutrient intake, emotional eating), as well as keep you accountable to your health goals (e.g. weight management/gain/loss, eating more veggies). Reflecting on your food diary can provide insight and direction on small interventions to make to your eating habits - which can lead to big changes over time. Here are tips for keeping a food diary:

  • For accuracy, be specific with portions. Estimate where needed.
  • For best recollection jot what you eat as you go, otherwise at the end of the day while it's still fresh in your mind!
  • It is not necessary for most people to keep a day-to-day food diary - however, if you have specific goals, you may find it a useful tool for keeping on track, accountable to goals and motivated. 

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Meal Planner #1  - Weekly menu planner

Click here to download printable weekly meal planner PDF 
Meal planning is when you plan meals in advance for the upcoming week. It is a helpful tool to keep you organised and on track in the kitchen, and can help you plan for meals suitable for health goals, budget or time concerns, or picky eaters! 

Use the full  weekly planner to plan meals across Monday-Sunday. Here are tips for meal planning:

  • Once you've written your meal plan, use the right column to jot down a shopping list, and then take your list shopping!
  • Once you've got all your ingredients sorted, keep your meal somewhere easy and accessible

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Meal Planner #2 - Dinner menu planner

Click here to download printable dinner planner PDF
Use the dinner planner to plan evening meals across Monday-Sunday.  Here are tips for meal planning:

  • Once you've written your meal plan, use the right column to jot down a shopping list, and then take your list shopping!
  • Once you've got all your ingredients sorted, keep your meal somewhere easy and accessible