Food & Fit
Use this PCOS food journal template to put meals, hunger, cravings and energy on the same page. Download the blank daily sheet, copy it for another day and fill only the fields you find useful. You can use paper or a spreadsheet; neither needs a Food & Fit account.
The printable file is a one-page US Letter PDF for handwriting. The CSV opens in a spreadsheet and has separate meal rows and one daily check-in. These are blank personal-record tools, not validated questionnaires or a PCOS treatment plan.
What the template records
| Part of the day | What you can write |
|---|---|
| Meals and drinks | Approximate time, a short description and the amount when you know it. |
| Daily check-in | Your own words for hunger, cravings and energy. |
| Optional context | Something you want to remember, such as sleep, a period start or a symptom. |
| Looking back | A note or question you want to return to, without deciding its cause. |
This template is deliberately small. It does not calculate a food score, a calorie allowance or a symptom total. You do not need to enter your weight to use it.
Fill in one ordinary day
Start with what you remember. “Sandwich and an apple, around noon” is a usable note. If you know the amount, add it; if you do not, leave it unknown. Keep drinks and extra ingredients in the description when they matter to the record you want.
Add one check-in for the day, rather than copying the same daily rating onto every meal. You might use words such as “moderately hungry,” “mild cravings” and “steady energy.” They describe your experience, not a diagnostic scale. Keep your wording consistent enough that you can understand it later.
Optional context is for your own notes. A medicine change can be something to remember; the sheet does not tell you to change a medicine. If a clinician has asked you to keep a particular record, follow their instructions instead of this general template.
A fictional example
This example shows how to write an entry. It is not a user's result, a suggested meal plan or a nutrition calculation.
| Field | Example entry |
|---|---|
| Date | An ordinary weekday |
| Breakfast | Around 8 a.m.: plain yogurt, oats and berries; amount not recorded. |
| Lunch | Around noon: sandwich and an apple. |
| Dinner | Around 7 p.m.: lentils, rice and vegetables; about one bowl. |
| Daily check-in | Hunger: moderately hungry. Cravings: mild. Energy: steady. |
| Optional context | Slept less than usual; busy afternoon. |
| Question for later | How did energy feel on other busy afternoons? |
One day cannot establish why you felt that way. The notes also do not show whether a particular food changed a PCOS symptom. For the distinction between a record and a personal association, read our food-and-feeling journaling guide.
Keep gaps visible
If you miss a meal or a day, leave the gap visible. Write “not recorded” when that helps you distinguish a missing note from something that did not happen. Do not turn an unknown amount into an exact number to complete the sheet.
When you look back, start with what is actually recorded: which days have notes, which have a check-in and which have optional context. You can choose a question to discuss at a visit without deciding that the record answers it. The international PCOS/PMOS guideline is the clinical reference; this template is an editorial resource, not a guideline-endorsed instrument.
Keep your copy where you want it
The downloads are blank files. Writing on the PDF or editing the CSV does not submit those entries to Food & Fit. Your choice of spreadsheet, storage or sharing service determines what happens to the copy you fill in. Avoid putting personal notes into a public shared document.
If you want to compare a paper record with an app, explore Food & Fit and read its privacy policy. Choose the format that fits how you want to keep your own records.
Sources and scope
Published by Food & Fit. The template and example are original editorial resources; no clinical validation is claimed.
- International PCOS/PMOS guideline, Monash University: clinical context; not validation of this template.
- Food, Mood and Symptom Diary, Cambridge University Hospitals: an example of a clinical diary resource. Our blank layout and instructions are original; they are not that hospital's form or clinical advice.
The fields and example are editorial design choices. For new, severe or persistent symptoms, speak with a clinician.