Choose from 8 free printable weekly food journals, including a food diary,
food and exercise journal, and food journal for weight loss.
I’ve struggled with my weight my entire life. Well, since 7th grade. In case you’re curious, the exact day would be when I bent over once and my great-uncle made a “rrrriiiippppp” noise behind me. As if my behind were so massive it was going to rip out my jean skirt. I blushed bright red. I couldn’t look my uncle or my grandfather (to whom he made the comment) in the face for the rest of the day.
Looking at a calendar, that means I’ve been worried about my weight for over 2 decades. I bet you can guess that I’ve learned a little about what works. And what doesn’t. And food journals are an amazing tool in reaching your health goals.
There are eight different food journals below. They come in horizontal and vertical. I have one that spans multiple pages in case you need more room for food tracking. I also have a black and white one if you’re trying to save on the printer ink. Some include spots for stats, motivational quotes, and more.
If you’re looking for more free health-related printables, check out the “Health Printables” page. It has habit trackers, exercise & workout logs, and more.
Why to use a food journal
Weight loss is one. Did you know one of the biggest factors when it comes to losing weight is tracking what you eat? Yep. Just tracking causes you to be more aware and naturally eat less.
Researchers in one study found that “people keeping a food diary six days a week lost about twice as much weight as those who kept food records one day a week or less.”
But food journals aren’t just for weight loss. If you’re aiming to get in a certain amount of protein, a food journal can help. You can also make goals about water intake or fruit/vegetable intake. They’re also helpful if you just want to have a better idea of what you’re consuming throughout the week.
Instructions for Downloading & Printing
• Print options: regular paper works just fine.
• All of the files are in pdf below. Each printable has its own PDF file- it will be next to or below the image. Just hit the “download” button (or pink word “download,” depending upon browser).
• The default size of these is full-page. However, if you want smaller, simply reduce the print size. If you’re not sure on how much to reduce, check out my post “How to Resize Printables to Fit Your Planner.”
Weekly Free Printable Food Journals
Whether you want a simple way to track meals or a more detailed food diary, there are several options below to choose from. These free printable weekly food journals include space for everything from meals and water to exercise, goals, calories, and more. Choose the design and tracking style that works best for you.
Weekly Food Journal Printable
This simple one-page weekly food tracker includes space for breakfast, lunch, dinner, snacks, and total calories, along with daily trackers for fruits and vegetables and water. Choose from portrait or landscape versions to fit your planning style.
Weekly Food Journal With Goals & Motivation
This weekly food journal includes space to track food, exercise, and total calories for each day, plus sections for a weekly goal, stats, and notes. A motivational quote and pastel rainbow design add a little inspiration to your week.
Food and Exercise Journal
Tracking food and exercise together can make it easier to see your habits for the entire week. The journal below has room to track exercise. However, if you’d like more space to track your workouts, check out my Free Printable Fitness Trackers and Free Printable Workout Logs.
This weekly food and exercise journal includes space to record meals and calories, exercise, and stats or notes for each day. You can also add your weekly goal, a motivational quote, and the dates for the week. Choose from a colorful version with muted botanical tones or a printer-friendly black and white version.
Food Journal for Weight Loss
If weight loss is one of your goals, this weekly food journal provides space to track your meals along with several of the numbers you may want to monitor throughout the week. For more ways to track your progress, check out my Free Printable Weight Loss Trackers.
This one-page weekly food journal for weight loss includes space to record breakfast, lunch, dinner, and a snack for each day. Track water, calories, protein, fat, and carbs alongside your meals, and use the space at the top to set a weekly goal and record your starting and ending weight.
Food Journal With Water & Exercise Tracking
This colorful weekly food journal combines food, water, and exercise tracking on one page. Each day includes plenty of space for food entries, plus spots to record exercise and water. There’s also room for weekly stats and goals and a motivational quote, with a soft watercolor design adding a little color.
7-Day Food Diary Printable
This 7-day food diary includes four printable pages with extra room for detailed tracking. The first three pages each include space for two days, while the fourth page includes Day 7 plus a weekly summary. Track meals, water, fruits and vegetables, and exercise each day, with an extra column for serving amounts, calories, or another measurement you want to track. At the end of the week, record your weight, exercise summary, goal progress, weekly win, what you’d like to do better next week, and additional notes.
Older Designs
This post was DRASTICALLY updated in September of 2026 with newer designs. If you prefer one of the original (older) designs, they’re still available below for now.
There are spots for each meals plus snacks. A small area to track exercise, and room for daily calorie total. The side area includes a stats area and a spot to write your weekly goal.
The area for tracking calories is a bit smaller, but there is extra room for tracking exercise. There is also a decent size stats/misc. area in case you’re making additional notes. I often note weight, measurements, or specific food goals (such as veggie servings or whole grains) in the last column. There is space at the top for making a weekly goal as well as writing a motivational quote.
This journal is actually 4 pages long. The first image (it has two day’s worth of tracking) has extended room for tracking meals and snacks. The second image is the end of week. It includes the day 7 food journal as well as a summary section.
In addition to food tracking, there is water on each day, a spot of exercise, a place to write down weekly stats, and a spot for a motivational quote.
This food journal is horizontal. Along with normal food tracking, there are 5 fruits/veggies to cross out each day along with 8 glasses of water. Very easy to keep track this way.
What Did You Think?
I hope you found something helpful above!
Comment below letting me know which journal you like the best. I’m thinking about making some more and would love some input on what you would like to see.
Could you do me a quick favor? If you enjoyed this post, could you share it with your friends? Share buttons are at the top.
These food journal pages were just what I was looking for
Thanks so much
Thanks! I’m glad you found them useful.
Your site is amazing and just what I wanted for 2020. So many beautiful and useful pages! I am glad I came across your site! Thank you.
Thank you! I hope you visit often. And don’t forget to sign up for the free 2020 planner.
Thank you so much…this was a heaven sent today
I’m glad you liked it. I don’t know about “heaven sent”…I’m very Earthly…haha. But appreciate you taking the time to comment.
Thank you so much for sharing these Just the right start to this journey I’m embarking on I will be coming back to your site and sharing with others Have a great Day
Glad you liked them! Good luck on your journey.
Thank you so much. Many of these printouts are what I have been looking for and have never found just the right ones.
Glad you found them! Hope they work well for you.
These are wonderful – thank you for sharing. I love the colors.
Color motivates me.
Thank you, they are so pretty. Just one q, is there an editable version if I am choosing not to print it out and just to do it online? Because it is a PDF file I can’t add my info in.
No, I do not have editable versions. However, there are tools online that can make any pdf editable.
OMG. Thank you for this. I found exactly what I needed. Bless you!
So glad to hear that! Enjoy and hope they’re helpful.
Thank you so much for creating these journals, so lovely. I’m excited to write on them.
Than you!!!! Just what I was looking for 🙂
Jennie,
I really appreciate these journal choices. I have been using one I made from a food journal book I got from
GNC a few years ago.
I think one of these, ( I downloaded all of them so I can decide which will work best for me).
I truly enjoy your printables so much!
Lea
Thank you! These are awesome, this is what I really need. I too have struggled with my weight since having children. They are all grown so it’s about time for me.
I’ve struggled with my weight a lot too, so I know exactly how you feel. And I always lose weight when I actually track my food. Hope it works for you too. Thanks for taking the time to comment.
Thank you so much!!! I love your entire Health & Fitness Binder. You’re an inspiration 🙂
Glad you liked it! I’ve had a bunch of the printables on my website for ages, and figured I’d might as well combine them (with new graphics) so people didn’t have to visit 10 different posts (unless they really wanted to see all the options). Thanks for visiting. And for taking the time to comment.
Your printables are the BEST !!! You have one of my most very favorite of all websites 🥰🥰🥰!!!! Thank you so much for all you do!! I also am so sorry that your great-uncle made that terribly hurtful comment 😢! Sadly. people don’t realize how badly those kinds of remarks affect us. I had the same thing happen to me when I was 12, and it was by my own mother when she was showing her friends the dress she had altered for me. She commented on how my belly that was apparently sticking out would eventually recede once I started my period 🫤, so I was kind of double-humiliated. What made it even worse is that I wasn’t even overweight or close to it, but SHE was 🙄. To this day, I am super-conscious about that part of my body (and unfortunately, I am overweight now). So I feel for you, Jennie 💖!!
Thank you so much, this is exactly what I was looking for!
My Neurologist recommended tracking food intake for 2 months till my next appointment (chronic migraine kid). No doctor has EVER recommended this to me. I don’t like homework but this I can do. These will make him happy! Thank you so much 🙂 you made this daunting task feel achievable!