Water & Nutrition Tracker

Water & Nutrition Tracker — Write it down. Nothing here adds up to a score..

A plain recording tool for water, food, fruit and vegetables, protein and meal times. You write down what happened; the tracker does not grade it. There are deliberately no calorie counts, no macro targets, no portion prescriptions and no daily numbers printed anywhere — if you want a target, you write your own on the line provided, or you use the one your doctor or dietitian gave you. Printable A4 pages plus an XLSX workbook that keeps plain averages and nothing else.

What's inside

• Before-you-start page and a plain page on when to stop tracking and talk to someone
• Daily water tracker with a row of glasses, and a week-on-one-page water grid
• Food diary pages: time, what I ate, how I felt after — no calories, no macros, nothing to total
• Fruit and vegetable servings grid, with a line for your own target rather than ours
• Protein tracker: a log of protein-containing foods eaten, with no gram targets anywhere
• Meal timing log, and a note that patterns matter more than perfection
• Weekly nutrition review with reflection prompts and no scoring
• A page explaining exactly what is deliberately not printed in this tracker, and why
• XLSX workbook: a Read Me, a Daily Log with example rows, and a Trends sheet showing plain averages only
• A written note on what this tracker is and is not: a self-tracking tool, not medical or nutritional advice

How it works

The PDF guide walks you through step by step, with ready-to-use wording you can adapt. The XLSX tracker comes pre-filled with example data — fill the gold cells and every total and status updates automatically.

Specifications

• Format: PDF guide + XLSX (live formulas) + read-me
• Works in: Word, Google Docs, LibreOffice, Excel, Google Sheets
• License: full rights — use, edit, rebrand & resell
• Updates: free for life

Full rights

Sold with full rights: use it personally or with clients, edit anything, and even rebrand and resell it — keep 100% of the income, no attribution required. Customise before reselling (marketplaces reject identical duplicates).

Please note

This is a self-tracking planner, not medical advice. It does not diagnose, treat or prevent any condition, and it is not a substitute for care from a doctor, dietitian, therapist or qualified trainer. Talk to a professional before changing how you eat, exercise or sleep. If you are in crisis, please reach out to a doctor or a local crisis helpline today. Digital download — delivered instantly, so all sales are final; future updates are free.