Food & Nutrition Diary

Keep a simple record of what you eat, follow calories and protein across the week, and optionally sync a private copy to your own Google Drive.

Your diary is saved in this browser by default. It is not added to the PrimeLife website database or your clinical record.

Today

Calories 0 kcal No daily target set

Protein 0 g No daily target set

Also recorded

—g fibre

—g sugars

—g salt

Daily record

Meals

Seven-day view

Your week at a glance

Averages use days with diary entries, so an unrecorded day is not treated as zero intake.

Avg calories—kcal/day

Avg protein—g/day

Avg fibre—g/day

Cross-device backup

Keep a private copy in your Google Drive

Connect Google Drive to merge this browser diary with a copy in the private app-data area of your own Google account. PrimeLife does not receive the diary file.

How diary sync works

Browser first
The diary works without an account and is saved locally on this device.

Private Google copy
If you connect Drive, entries are merged into a private application-data file in your account.

Across devices
Reconnect the same Google account elsewhere to merge your diary history.

Not connected. Your diary is currently saved on this device only.

Your data

Export or clear your diary

Your entries are saved in this browser. If Google Drive is connected, a synced copy is also held in your Google account.

Important: Food composition and portion values are estimates, and packaged products can change. Calorie tracking is not appropriate or helpful for everyone. If tracking food is causing distress, anxiety or restrictive eating, stop using the diary and seek appropriate professional support.

Food Diary: Track Calories and Protein Day by Day

A food diary can help you see what you are eating across a whole day or week rather than judging progress from one meal. The PrimeLife Food & Nutrition Diary lets you record meals, calories and protein, review weekly patterns and reuse foods you eat regularly.

Your diary is stored in your browser by default. If you choose to connect Google Drive, you can also keep a private synced copy for use across devices.

What is a food diary?

A food diary is simply a record of what you eat and drink. Some people use one to understand calorie intake, protein or meal patterns. It can also make it easier to spot days where portions, snacks or drinks are contributing more than expected.

The PrimeLife diary groups entries into breakfast, lunch, dinner and snacks. You can add foods from the calorie checker, search from inside the diary, use a recent or favourite food, or make a quick manual entry.

How to keep a food diary without making it complicated

Consistency is usually more useful than trying to make every entry perfect. Record the portion you actually had when you can, but use a sensible estimate when exact weights are not available. Regular meals can be copied from a previous day to make logging quicker.

The diary shows calories and protein most prominently, with other nutrition information available where it has been recorded. Optional daily targets can be added if you already have an appropriate calorie or protein goal.

Using a food diary for weight loss

A food diary can provide useful context when you are trying to manage your weight. Daily totals show what happened on one day, while the seven-day view can give a better sense of your usual intake. This can be more informative than reacting to a single high- or low-calorie day.

The diary is designed as a practical tracking tool rather than a scorecard. There are no streaks or pass/fail messages. The aim is to help you understand your own patterns and make informed choices.

Your data stays under your control

Diary entries are saved locally in your browser. PrimeLife does not need to receive your diary entries for the tool to work. Google Drive backup and sync are optional, and CSV export is available if you want your own copy of the data.

Use the diary with the PrimeLife calorie checker

Search an everyday food or branded product, choose the portion you ate, then add it directly to your diary. Used together, the checker and diary make it easier to move from a one-off calorie lookup to a clearer view of your week.

Explore PrimeLife weight-management tools and support

Medical Disclaimer

This article provides general information and does not replace medical advice. Always speak to your GP, pharmacist or another qualified healthcare professional before you start, stop or change any treatment. A qualified prescriber must assess whether a treatment is suitable for you. PrimeLife only prescribes treatment after a full clinical assessment.

Content created by Jonathan James GPhC 2066318
Last clinically validated on 18/08/2026