The Upfit Nutrition Diary - Free template and tips!

Cover photo nutrition diary

With Upfit’s nutrition diary you can quickly and easily get an overview of the quality of your nutrition by keeping a food log. Whether you want to lose weight or build muscle, our nutrition diary is free of charge, non-binding and helps you to reach your goals.

  1. Fill out the Upfit nutrition diary in detail for 7 days
  2. Send your filled out Upfit nutrition diary to
  3. Receive a free nutritional analysis worth £90 from our nutrition team.

Download your nutrition diary as PDF template or Excel file

You can easily download your nutrition diary as a PDF and print it out as often as you like. This increases your flexibility as you can enter what you eat and drink during the day as you go, how you feel and how much exercise you do.

Alternatively, it is also possible to download the Upfit nutrition diary as an Excel spreadsheet so that you can always have your diary with you digitally. This way you can control your habits and improve your lifestyle.

If you don’t know your daily calorie consumption and calorie needs, we recommend that you use our free calorie calculator. Our BMI calculator also helps you to determine your optimal weight and nutritional requirements.

Calculate your calories

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Using the nutrition diary to identify intolerances

With the nutrition diary you can keep an eye on your diet at all times and after a few days you will recognise certain behaviour patterns. The Nutrition Diary enables you to independently assess your nutrition and to recognize connections between your emotions and your diet quickly and easily.

This will help you to achieve goals such as weight loss or muscle building more quickly. In addition, it is possible to recognise intolerances by means of recording the symptoms and to avoid these foods in the future.

Feedback on your diet

We constantly support you in achieving your goals. If you like, you can provide us with your email address so that we can send you reminders to fill in your nutrition diary. In addition, you can send us your nutrition diary after the first week and receive detailed feedback from our nutrition experts. You can either scan or photograph your nutrition diary or send us your Excel spreadsheet.

We can then tell you in detail what you are doing right and, if necessary, where you could make some changes. We will help you to adapt your diet so that you reach your goal and stay there. At this point it is important to us that you are honest with yourself and make the entries as accurate as possible. Your nutrition diary will always be kept confidential so you don’t need to be ashamed or hide anything from us.

In addition to the analysis of your nutrition diary, it is also possible to get a free before-and-after analysis of your physical development after a time period of your choice. The path you took to reach your goal and how successfully you reached it can be easily visualised.

The Nutrition Diary - Instructions and Examples

  1. For 7 days, enter everything you eat, along with the time you ate it, into the diary. It is important to write down everything you eat. This goes for every sweet you eat and every piece of gum you chew, as well as fruit and vegetables!
  2. Please also make a note of the quantities of food you eat. It is a good idea to weigh your ingredients before cooking or to estimate the weight of the food in dishes that you have not prepared yourself. (e.g. 3 potatoes, 1 medium steak, 100 ml sauce; 1 handful of nuts, 1 half pot of rice, etc.)
  3. Please also keep track of when and how much you drink. This is particularly important, as fluid intake has a great influence on nutritional status and the achievement of your goals. Furthermore, drinks such as orange juice or beer have calories, which should be recorded.
  4. Record where you are and how you feel during meals.
  5. If necessary, also make a note of how long you have been exercising.
Meal Food & Beverages Reason for eating
Dinner 1 large sausage Hunger/thirst
Time:  07:15 pm 1 small portion of chips Habit
1 tablespoon of tomato ketchup Anger/frustration
1 cup of tea Boredom
2 small biscuits (Amaretti) Pleasure/enjoyment

Your individual nutrition plan

It is easy to write down what you eat every day. However, it is not always so easy to evaluate the results. If you need a little support, simply let our experts create an individual nutrition plan for you. Then you can be sure that you are eating a healthy and balanced diet every day. We will help you achieve your goal and make lasting changes, whether you want to lose weight, build muscle, gain definition or clean eating.

Create an individual meal plan

Start now and achieve your goal

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