MyPlate Daily Log
Each day is structured around the USDA MyPlate framework — the evidence-based guide to balanced eating across all food groups. Visualize and balance your grains, proteins, vegetables, fruits, and dairy every day.
Dietitian-Approved
MyPlate Log
Mindful Eating
Food Journal
for Tracking and
Mindful Eating
A Dietitian-Approved MyPlate Log with Snack Ideas, Macro Tips, and Protein and Water Guidance
Built by Merisa Martinez, RDN at Live Nourished Today , this food journal is not just a blank log book. It is a structured, dietitian-designed tracking system that combines the evidence-based MyPlate framework with practical macro guidance, daily water tracking, protein tips, and curated snack ideas — giving you a complete nutritional picture every single day.
Paperback Price
$24.99
ASIN: B0FKYVC92L · Paperback · Dietitian-Approved
📦 Amazon Prime
👩⚕️ RDN-Designed
🥗 MyPlate Framework
💧 Water Tracker
🥗
MyPlate Aligned
USDA Evidence-Based
👩⚕️
RDN-Designed
Clinically Informed
What's Inside
More Than a Blank Log.
More Than a Blank Log.
A Complete Nutrition System.
Every page was designed with clinical intention. This is what a Registered Dietitian actually wants you tracking — and how she wants you thinking about your food. Pair it with the free meal plan from Live Nourished Today for a fully supported nutrition routine.
Macro Tips and Guidance
Built-in macro tracking prompts and dietitian-written tips help you understand your carbohydrate, protein, and fat intake — without obsessing over numbers. A balanced, educational approach to macros.
Protein Guidance
Protein is the most under-consumed macronutrient for most adults. This journal includes dedicated protein tracking prompts and high-protein snack ideas curated by an RDN to help you hit your daily goals consistently.
Daily Water Tracker
Hydration is foundational to every body function — yet it is the first thing most people forget to track. A simple, satisfying daily water log keeps you accountable to your hydration goals without extra apps.
Dietitian-Curated Snack Ideas
Snacking is where most nutrition plans fall apart. This journal includes practical, RDN-approved snack ideas to fill the gap between meals with foods that actually support your health goals.
Mindful Eating Prompts
Beyond calories and macros, mindful eating awareness is what creates lasting change. Daily prompts guide you to reflect on hunger cues, fullness, mood, and your emotional relationship with food.
📓 Daily Food Log
Date: ____________
Meals and Snacks
Macro Summary
P
Protein
C
Carbs
F
Fats
Water Intake
💧
💧
💧
💧
💧
💧
💧
💧
How did you feel?
Designed with Purpose
Every Page Has a Reason.
Every Page Has a Reason.
Nothing Is Filler.
Most food journals are blank grids with no nutritional context. This one is different — because it was designed by an RDN who works with real clients every day and knows exactly where most food tracking efforts break down.
Structure Builds Consistency
A guided format removes the guesswork. When the page tells you what to track, you actually track it — and consistency over weeks creates the data that drives real change.
Mindful Eating Over Obsession
This journal teaches you to notice, not obsess. The prompts are designed to build awareness of hunger, fullness, and emotional eating — not to create anxiety around numbers.
Patterns Become Visible
When you can see your food, water, and energy across a full week on paper, patterns emerge that no app algorithm will flag — giving you real insight for real adjustments.
A Perfect Companion for Counseling
Use this journal alongside nutrition counseling sessions at Live Nourished Today — your logs give your dietitian concrete data to personalize your guidance further.
The Science of Food Journaling
Why Tracking What
Why Tracking What
You Eat Actually Works
Food journaling is one of the most researched behavioral nutrition interventions available. Studies consistently show that people who track their food intake make more informed choices, identify patterns they were unaware of, and sustain dietary changes for longer.
Research from Harvard Health confirms that keeping a food diary is one of the most effective tools for nutritional self-awareness. The Cleveland Clinic recommends food journaling to help patients identify eating triggers and patterns. And Healthline notes that the act of writing down food intake encourages mindful decision-making throughout the day. Even DaVita highlights food tracking as a key strategy in managing dietary intake for specific health conditions.
2x
greater weight loss outcomes in studies where food journaling was used consistently
80%
of people underestimate their daily food intake without a tracking system
72%
of adults do not meet daily protein recommendations without intentional tracking
$24.99
one of the most affordable dietitian-designed nutrition tools available
Supporting Research
Harvard Health Publishing
"Keeping a food diary is one of the most powerful tools for increasing nutritional awareness and supporting sustained dietary change."
Read the research →Cleveland Clinic
"A food journal helps you identify eating patterns, emotional triggers, and nutritional gaps that are difficult to notice without a written record."
Read the research →Healthline Nutrition
"Writing down what you eat increases mindful eating behaviors and helps you make more deliberate, health-supporting food choices throughout the day."
Read the research →Nutrition Society
"Food journaling supports dietary adherence and long-term behavior change by creating accountability and self-monitoring habits."
Read the research →DaVita Kidney Care
"Tracking dietary intake is a key clinical strategy for managing nutrition-related health conditions and supporting patient outcomes."
Read the research → Perfect For
Who Will Benefit Most
Who Will Benefit Most
from This Journal?
Whether you are just starting your nutrition journey or looking for a structured way to get back on track, this journal was built for real life — not perfection.
Nutrition Beginners
If you have never tracked food before and feel overwhelmed about where to start, this journal's guided structure removes all guesswork. The MyPlate framework and built-in tips teach you as you track.
Health Goal Seekers
Whether your goal is weight management, better energy, improved digestion, or blood sugar balance, understanding what you eat daily is the non-negotiable first step. This journal makes that easy and sustainable.
Nutrition Counseling Clients
Already working with a dietitian? This journal is the perfect complement to your sessions. Bring your completed logs to every appointment at Live Nourished Today for deeper, data-driven guidance.
Mindful Eaters in Progress
If you are working on your relationship with food — moving away from restriction, dieting, or emotional eating — the mindful prompts in this journal gently guide you toward awareness without shame or rigidity.
Active and Athletic Adults
Athletes and active adults who want to fuel performance need to know their protein, carb, and water intake. The macro and hydration sections of this journal make performance nutrition tracking practical and approachable.
Gift Givers
This is one of the most thoughtful wellness gifts you can give — a practical, clinically informed tool created by a real RDN. Pair it with a free meal plan from Live Nourished Today for a complete wellness gift.
Go Further with Live Nourished Today
Your Journal Is Just
Your Journal Is Just
the Beginning
Tracking your food is a powerful first step. The next step is knowing what to do with what you find. At Live Nourished Today , every resource — from our free plans to our one-on-one counseling — is designed to turn your awareness into lasting, sustainable change.
🥘
Free Meal Plan
Use our free dietitian-designed meal plan alongside your journal to take the guesswork out of what to eat — and start building sustainable habits immediately.
🍳
Explore the Recipe Library
Browse our collection of dietitian-approved recipes — perfect for planning the meals you will track in your journal every day.
📚
Browse All Nutrition Books
Explore the full collection of workbooks, puzzle books, and study guides authored by Merisa Martinez, RDN.
Questions Answered
Frequently Asked Questions
What makes this food journal different from other food logs?
Most food journals are blank grids with no context. This one was designed by a Registered Dietitian
and built around the USDA
MyPlate framework — which means every page gives you a structured, evidence-based
way to evaluate your intake. It also includes macro tips, dedicated protein and
water tracking, curated snack ideas, and mindful eating prompts — all in one book.
Do I need to count calories to use this journal?
No. This journal is intentionally designed around mindful eating and food group awareness
rather than strict
calorie counting. The goal is to help you understand what you are eating,
notice patterns, and make gradual improvements — not to create obsession
around numbers. You can choose to add calorie information if that is part
of your goals, but it is not required.
What is the MyPlate framework used in this journal?
MyPlate is the USDA's official evidence-based dietary guidance model, replacing
the old food pyramid. It visually represents a balanced meal divided into five
food groups: fruits, vegetables, grains, protein foods, and dairy. By organizing
your daily food log around MyPlate, this journal helps you visualize balance
across all food groups rather than focusing on any single nutrient.
Can I use this journal alongside nutrition counseling?
Absolutely — this is one of its best uses. Bringing a completed food journal
to your sessions at Live Nourished Today
gives your dietitian concrete, real-world data to work with.
It transforms your appointments from general advice into targeted,
personalized guidance based on what you are actually eating day to day.
Is this journal suitable for people with specific health conditions?
The journal is designed for general healthy eating and mindful nutrition tracking.
It is appropriate for most adults. However, if you have a specific medical condition
such as diabetes, kidney disease, or a clinical eating disorder, we recommend
using this journal in conjunction with personalized guidance from a healthcare
provider. You can book a consultation
at Live Nourished Today for condition-specific nutrition support.
Where can I buy the Food Journal?
The paperback is available on Amazon (ASIN: B0FKYVC92L)
for $24.99 with Prime shipping. Search "Food Journal Merisa Martinez RDN" to find it
directly. You can also browse all books
from Live Nourished Today.
Ready to Start Tracking?
Your Most Nourished Self
Your Most Nourished Self
Starts with One Page
A dietitian-designed journal that teaches you as you track. Built around evidence-based nutrition, real clinical insight, and a genuine belief that awareness — not perfection — is what creates lasting change.
📦 Ships via Amazon Prime
👩⚕️ Designed by an RDN, MS
🥗 MyPlate Framework
💧 Water and Protein Tracker
💳 $24.99 Paperback