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Date: ________________          

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

NowLoss.com

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

NowLoss.com

 

Meal 3 Totals ===>

 

 

 

 

 

 

 

 

    Time you ate Meal 3: _____________

 

 

 

 

 

 

 

Meal 4:  What you ate & drank  

 

Calories

 

Carbs

 

Protein

 

Fat

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

NowLoss.com

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

NowLoss.com

 

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)