Free Template
Food diary template
Track meals and symptoms in one clear table so patterns show up fast.
- Capture meals and symptoms side by side
- Log symptom-only entries when reactions hit later
- Share a clean, readable log with a clinician
- Keep context notes about stress, sleep, or travel
Printable · Google Sheet
What's Included
Everything you need in one download.
Daily table with Date, Time, Meal, What I ate, Symptom, Intensity (0-10), Notes
Example entries showing food logs, symptom-only logs, and context notes
Weekly recap row for quick pattern highlights
Example Entries
Aim for this level of detail so patterns show up fast.
| Date | Time | Meal | What I ate | Symptom | Intensity | Notes |
|---|---|---|---|---|---|---|
| Feb 1 | 08:15 | Breakfast | Overnight oats with banana, almond milk | — | — | Slept well |
| Feb 1 | 12:30 | Lunch | Chicken salad, olive oil dressing, water | — | — | — |
| Feb 1 | 15:00 | — | — | Bloating | 4/10 | Started ~2h after lunch |
| Feb 1 | 19:00 | Dinner | Grilled salmon, rice, steamed broccoli | — | — | Smaller portion |
| Feb 2 | 08:00 | Breakfast | Eggs, toast, black coffee | — | — | Good energy |
Log meals as you eat them. Log symptoms when they hit—even hours later.
How to Use
Follow these steps for best results.
Log meals as you eat them so details stay fresh.
Log symptoms separately when they hit, even hours later.
Rate symptom intensity from 0 (none) to 10 (severe).
Use Notes for context: stress, sleep, medications, skipped meals.
Review the week and highlight any patterns before the next week starts.
Common Questions
Quick answers before you download.
How detailed should my food descriptions be?
Include everything that could matter: ingredients, sauces, oils, and beverages. More detail = faster pattern detection.
What if I have a symptom but did not eat recently?
Log it as a symptom-only row. Leave the Meal and What I ate columns empty.
Should I log symptom-free days?
Yes. Days with 0 symptoms are useful baselines for comparison.
Can I track things other than food?
Yes. Use Notes for sleep, stress, exercise, or medications.
Track smarter in the app.
Log meals, spot patterns automatically, and share reports with your healthcare provider.
iOS first | Android soon