The Mindful Nutrition Journal

Description

A minimalist, neuro-behavioral food journal that links meals to mood, satiety, and performance. Designed to retrain attention, reduce impulsive snacking, and build durable eating confidence.

Who It’s For

• Clients with stress-eating or all-or-nothing cycles

• Practitioners who need a clean, printable tool for sessions

• Data-driven users who want meaningful, not obsessive, tracking

What You’ll Achieve

• 15–25% reduction in unplanned snacks (typical by week 2)

• Better post-meal satiety through protein/fiber awareness

• Calmer decision-making using 3-minute pre-meal check-ins

What’s Inside

• Daily Pages (hunger scale, emotion tags, context, satiety score)

• Pattern Finder (weekly rollups that surface triggers & wins)

• Micro-Prompts (breath, sip, scan; pre-meal scripts)

• Hydration & Sleep Overlays (capture confounders)

• Visual Plate Builder (protein/produce/grain/fats)

• Coach Notes page for 1:1 or self-coaching

Formats & Compatibility

• PDF (fillable), GoodNotes/Notability import, printable A4/US Letter

• CSV export sheet for long-term trend analysis

Why It’s Different
Behavior design meets dietetics: short loops, low friction, high insight.