My aspirational sample 7 day food diary

Example Food Diary

Over the past few weeks I have written blog about sugar and sugar vs fat in response to what has been in the news. Rachel has also looked at the evidence for popular diets. Last week’s BBC2 programme made some interesting findings about the effects of high sugar and high fat diets – but the conclusion was that no single food group should be singled out and labelled as ‘bad’. The message was clear: faddy diets don’t work, and we should eat a healthy balanced diet includes all food groups.

But what exactly does a ‘healthy balanced diet’ look like? Most of us know we should eat our 5-a-day but did you know there is a dairy target – 3 portions a day? Adults should also include 2 portions of oily fish a week, and we should be eating more ‘complex carbs’. 

A sample 7 day food diary

I was tasked to create a 7 day food diary based on a 1,400 calorie per day target that was realistic, aspirational and yet still checked the ‘eating healthily’ boxes.

Many of us have to juggle hectic lifestyles and we need to sometimes cheat a little, so it includes a few prepared meals. We all need a treat or two – so it includes some chocolate and alcohol. The aim was to achieve a balance. The 80% / 20% rule – eat well most of the time and you can afford a few indulgences.

Have a look and see what you think.

Diet Plan PDF 7 day food diary

Diet Plan PDFRecipes for 7 day diary

Diet Plan PDF 7 day food diary (meat free)

Diet Plan PDFMeat free recipes for 7 day diary



  • Sue Newton says:

    That’s a great menu but could you do a gluten free one please?

    • Janet Aylott says:

      Hi Sue

      Thanks for your comment. I tried to keep our 7 day sample diary as general as possible to accommodate a wide range of member’s dietary likes and requirements, but obviously recognise that different people are looking for different things from a menu. With regards to a gluten-free food diary, it should be possible to adapt the menu to meet your needs relatively easily.

      You didn’t mention whether you were following a gluten free diet because you are Coeliac, or whether you are avoiding gluten for another reason? Whatever your reasons for wanting to go gluten free, I expect you already know a fair bit about which foods contain gluten?

      So for example, swap the bread options for gluten free breads, replace wheat pasta in pasta dishes with a gluten-free option, or replace the whole recipe. It may be useful to take the whole menu and mark down which items might contain gluten, and then look for alternatives that you might enjoy? Coeliac UK ( have very useful information about naturally gluten-free foods, and processed foods which are gluten-free which will help you with your choices.

      I hope this helps, and apologies that the current 7 day diary doesn’t meet your dietary needs at the moment.

      Kind regards

      Nutracheck Nutritionist

  • Belinda Reid says:

    Just had a look at the meat free 7 day diary…it has tuna on it! Those of us who are vegetarians eat nothing with a face! Fish is meat.

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