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How to fill out this log
Tap to read before you start
What to log
Log everything — condiments, dressings, sauces, small bites. If it went in your mouth, it goes here.
For multiple servings, say so clearly. "2 cups pasta" or "3 slices pizza" — not just "pasta."
Add toppings separately — salad dressing, butter on toast, sour cream all add up fast.
Log items as you eat them. Waiting until end of day means forgetting half of it.
Tap +Again next to any food item to quickly log a second serving.
Portion size reference
1 cup
rice, pasta, veggies
3 oz
protein (meat, fish)
1 tbsp
oils, nut butters
½ cup
beans, grains
Why food choices matter
Two "healthy" breakfasts — very different calories
Oatmeal + berries
1 cup oats · ½ cup blueberries
210 kcal
Granola + yogurt
½ cup granola · 1 cup flavored yogurt
580 kcal
Both feel like a light, healthy start. Logging helps us see where calories are actually coming from.
Beverages and water
Each meal section has a quick-tap strip for water, coffee, and soda. Tap it as you drink.
Goal is 8 cups of water per day.
For soda, tap regular or diet — the distinction matters clinically.
4-day calorie overview — tap a day to jump to it
notes for this day