My Diet Tracks - Printable 3,000 Calorie Diet Tracking Sheet
designed for you by Diet Bites.com

Today's Menu

Food Groups

3,000 Calorie Diet*

Daily Estimate Consumption
Breakfast:
 
 
 
 
Lunch:
 
 
 
 
Dinner:
 
 
 
 
Snacks:
 
 
 
Beverages:
 
 
 

Grains - Cereals, Bread

Aim to make 1/2 of your grains, whole grains.
10 ounce equivalents
(1 ounce equivalent is
about 1 slice bread, 1
cup dry cereal, or ½ cup
cooked rice, pasta, or cereal)

__________ Ounces

Vegetables

Mix vegetables up & grasp onto color.! Go raw, cooked, fresh, canned & frozen.

4 cups
Subgroups: Dark Green,
Orange, Starchy, Dry Beans
and Peas, Other Veggies

__________ Cups

Fruits

Aim to consume fruit over juices which are high in calories & low in fiber content.
2 ½ cups

__________ Cups

Dairy - Milk, Cheese, Sour Cream
3 cups (1 ½ ounces cheese =
1 cup milk)

__________ Cups

Protein - Nuts, Eggs, Meat, Seeds, Beans, Lentils, Peas
7 ounce equivalents (1 ounce equivalent is 1 ounce meat, poultry, or fish, 1 egg,
1 T. peanut butter, ½ ounce nuts, or ¼ cup dry beans)

__________ Ounces

Daily Activity

Always get doctor's approval. Do something you enjoy!
At least 30 minutes of moderate to vigorous activity a day, 10 minutes or more at a time.

__________ Minutes

My Daily Calorie Goal = ____________            Today's Total Calories = ____________   Rate Your Daily Diet Accomplishment:     ______      Not so _______

Keep in mind that calories vary per cup and per ounce, depending upon the varieties of foods chosen. For example, a cup of chopped pineapple will contain a different calorie content than a cup of melon. However, the above USDA daily recommendations make the best pattern available. For a more accurate accounting of calories, please use the calorie charts at Diet Bites.

*As Recommended by the USDA. Always seek your doctor's approval before going on any diet plan. If you have a lot of weight to lose, a diet too restrictive in calories can be more dangerous than good.

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