These three pages are free to print and use. There is no sign-up and no medical promise: they are simply tools to help you plan, shop and notice what suits you. Fill them in by hand, or use our Meal Plan Generator and Food Trigger Tracker online.
How to use these pages
- Plan. Pick a lean protein, a starch and a vegetable for each main meal, and one or two small snacks. Our recipes and meal ideas can help.
- Shop. Use the grocery checklist, and add items from your plan.
- Notice. Use the diary page for a week or two to see what suits you. See how to keep a food diary.
Page 1: My 7-day meal planner
Week of: ____________________
| Day | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
| Mon | ||||
| Tue | ||||
| Wed | ||||
| Thu | ||||
| Fri | ||||
| Sat | ||||
| Sun |
Prep ahead this week: ____________________________________________
Page 2: Grocery checklist
| Fruit and vegetables | Protein | Dairy and alternatives | Grains and pantry |
|---|---|---|---|
| ☐ Bananas, berries | ☐ Skinless chicken or turkey | ☐ Skim or reduced-fat milk | ☐ Oats |
| ☐ Carrots, zucchini | ☐ White fish | ☐ Plain low-fat yogurt | ☐ Rice or quinoa |
| ☐ Spinach, green beans | ☐ Eggs or egg whites | ☐ Low-fat cottage cheese | ☐ Whole-grain bread |
| ☐ Potatoes | ☐ Canned tuna in water | ☐ | ☐ Canned tomatoes, broth |
| ☐ Lemons, herbs | ☐ Beans or lentils | ☐ | ☐ Cooking spray |
| ☐ | ☐ | ☐ | ☐ |
| ☐ | ☐ | ☐ | ☐ |
Label tip: check the serving size first, then Total Fat. The FDA says 5% Daily Value or less per serving is low and 20% or more is high.
Page 3: Food and symptom diary
Date: ______________ Notes (sleep, stress, medicines): ____________________________
| Time | Food and drink (and how much) | How it was made | Symptoms (and when they started) | Strength 0 to 10 |
|---|---|---|---|---|
Bring your diary to appointments. Seek medical advice for severe or worsening pain, fever, yellowing of the skin or eyes, persistent vomiting or blood in your stool.
A reminder
These worksheets are for personal organization only. They are not medical advice or a diet prescription. Please follow your care team’s guidance, and see our medical disclaimer.
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