Check off how many 8 oz. glasses of water you had ===>

1  2  3  4  5  6  7  8  9  10  11  12  13  14  15  16

(at least 8 cups a day is recommend for fat loss)

Meal 1:  What you ate & drank  

Calories

Carbs

Protein

Fat

Meal 1 Totals ===>

    Time you ate Meal 1: _____________

Meal 2:  What you ate & drank  

Calories

Carbs

Protein

Fat

Meal 2 Totals ===>

    Time you ate Meal 2: _____________

Meal 3:  What you ate & drank  

Calories

Carbs

Protein

Fat

Meal 3 Totals ===>

    Time you ate Meal 3: _____________

Meal 4:  What you ate & drank  

Calories

Carbs

Protein

Fat

Meal 4 Totals ===>

    Time you ate Meal 4: _____________

Meal 5:  What you ate & drank  

Calories

Carbs

Protein

Fat

Meal 5 Totals ===>

    Time you ate Meal 5: _____________

Meal 6:  What you ate & drank  

Calories

Carbs

Protein

Fat

Meal 6 Totals ===>

    Time you ate Meal 6: _____________

Calories

Carbs

Protein

Fat

Daily Totals of Meals 1-thru-6 ===>

Total number of carb, protein & fat calories ===>

(Multiply carbs & protein by 4 – Multiply Fats x 9)

% of carbs, proteins & fats in today’s diet ===>

(Divide total carb, protein & fat calories individually by total calories)