A simple 7-day food and activity logging plan

For seven days, record meals and meaningful activity as they happen. Do not overhaul your routine on day one. At the end of the week, look for one repeated gap or strength and choose one change small enough to repeat next week.

Your seven-day rhythm

1. Day 1 — Set the goal. Choose the outcome you care about and add the basic information needed to personalise targets.
2. Day 2 — Capture the ordinary day. Log your usual meals and activity without trying to make the record look better.
3. Day 3 — Add the missing details. Include drinks, sauces, snacks and cooking oil that are easy to forget.
4. Day 4 — Check a repeated meal. Confirm its usual ingredients and portion so future entries can use your preference.
5. Day 5 — Notice timing. Look at when long gaps, rushed meals or skipped movement happen.
6. Day 6 — Keep the weekend real. A different routine is still useful data.
7. Day 7 — Choose one next move. Review the week and select one food or activity action to repeat.

What to review after seven days

• Adherence: On how many days did you record enough to understand the day?
• Energy: Is there a repeated large gap above or below your personal target?
• Protein and fibre: Which meals make these easier or harder to reach?
• Activity: Are there several days with no intentional movement?
• Friction: Which part of logging is most often skipped?

Choose one action, not five

A useful action is specific and easy to repeat: add a protein source to breakfast, walk for 20 minutes after lunch, prepare a higher-fibre snack or log dinner before the day ends. The best first action depends on the pattern in your own week.

Keep the goal realistic. If your history is incomplete, improve the logging habit first. Better observations lead to better recommendations.

Where coaching helps

A coach can turn the record into a timely prompt: remind you about an unlogged meal, notice several days without cardio or suggest a next-day adjustment after the daily summary. You should be able to opt out of nudges and control which information is shared.