printable keto journal

Start a Keto Diary with this Detailed Printable Keto Journal and Tracker

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In search of a good keto diary? One that captures all the macros and food lists and everything you need on a low carb diet? I have just the thing for you. I love my printable keto journal and I just know you will too.

I love journaling. I love documenting my plans, progress, what’s working and what’s not. I love keeping a physical diary of all aspects of my life and my weight loss journey is no different.

I’m also a pen and paper girl. I know there are thousands of apps out there to track your entire life but I am more consistent when I put pen to paper.

keto journal

That’s why I decided to create a printable keto diary that could really capture the nuances of this low carb diet and I’ve made it available so you can use it too. Let me take you inside my personal keto diary that I’m using to track my current alternate day fasting challenge.

alternate day fasting schedule

Benefits of Using a Keto Diary

While there are many food journals on the market, this keto journal is perfect for the keto diet because it has the elements present in the low carb diet that other food journals may lack. With my keto journal, you can:

  • track your macros
  • create your own keto meal plan
  • save your favorite recipes
  • create grocery lists for the week
  • have a keto foods list on hand
  • keep track of keto challenges, challenges from 21 days to 100 days included
  • use the keto beginner checklist to start the diet
  • write your goals, moods, water intake, fasting schedule

And tons of other benefits. It’s so much more than just a weight loss tracker and has really been helping me to document the foods I eat daily and the effects they have. I’ve been able to see my food intake patterns, how it affects my weight and my moods and pinpoint meals that work for me and against me on this diet.

Printable Keto Journal and Tracker

Here are some of the coolest features I’ve been using in my keto weight loss tracker.

Ketogenic Foods List

This keto foods list page makes it really easy to switch up my meals. If you’re a keto beginner, take it with you to the supermarket to go grocery shopping for all the foods you can eat while on the keto diet.

When I’m home, I use it to plan my meals with what I have on hand. I do this by starting with one protein and two veggies from the list. Then I pick an oil/fat to cook them in and my seasonings from my herbs and spices list. I might add some dairy or a condiment to the meal depending on what I’m having and fix myself a drink to go with my meal.

This list gives me endless combinations of meals so I’m not stuck in a keto meal rut. From this small list alone, your dinners might look like beef with mushrooms and bell peppers, chicken and bacon casserole with broccoli, cauliflower and cream cheese, salmon and arugula salad, pork and cabbage stir fry or pan-seared cod with green beans and Brussels sprouts. Now it’s your turn, what meal ideas you get from looking at this list?

From that list, I can then plan my week of meals and scan my pantry for anything I need to pick up to prepare my keto weekly meal plan.

How about if you’re a keto beginner? Here’s a fun list of things to check off as you go deeper into ketosis.

printable keto diary

Keto Two-Week Beginner Challenge

When you find a recipe you like, there’s a place to write it in your keto diet journal so you can make it over and over again.

And of course, the recipe allows you to note the macros so you can account for this in your day.

If you’re a planner person, there are several pages for you to note your daily, weekly and monthly to-do list and goals. I love how these are incorporated with your weight loss and health plans.

And if you’re tracking all the days you’re in ketosis with testing strips or a keto blood monitor, there are several places you can track this info too.

Since this is a digital product, you have the advantage of only printing out the pages you like and leaving the rest. If one particular planner page suits your lifestyle best, print this page as many times as you need and leave the rest.

The keto tracker has over 200 pages for you to choose from, so you’re really designing your very own personal weight loss and fitness journal from scratch, with several designs so you capture the info you need in the style you like.

If you’re a pen and paper girl like me and love seeing your progress documented each week, then pick up this keto journal here and print the pages you love. If you use it and love it, tag me on IG so I can see how you’re using yours!

Looking for a more complete guide to start or stick to the keto diet? My Ketogenic Diet 101 eBook is a complete, all-in-one resource for the ketogenic diet. This book includes all the need-to-know info about the keto diet, how it affects lifestyle diseases like diabetes, obesity, and high blood pressure plus over 45 recipes, checklists, and grocery lists to get you started. Want the 5-day meal plan for free? Get it below when you enter your details.

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