Hello there, everyone. Here are some downloadable sheets I created for you guys to help you along on your health journey. The files on the top are newer files.
Hevil’s Healthy Devil – Meal Plan Template (This is a new Meal Plan template, uploaded on June 22, 2014. It is a PDF, so you will have to download it, print it out, and write your plan on it.)
Hevil’s Healthy Devil – Breakfast Ideas (Here are some great breakfast ideas!)
Hevil’s Healthy Devil – Lunch Ideas (Lunch and dinner ideas are about the same and are interchangeable.)
Hevil’s Healthy Devil – Dinner Ideas (Here are some dinner ideas. You can mix the meals between dinner and lunch)
Hevil’s Healthy Devil – Snack Ideas (These are a few snack ideas!)
UPDATED 05.15.14 Hevils Healthy Devil Food and Exercise Diary (Excel File. There are tabs for each day of the week as well as a Summary tab. Formulas are provided so you do not have to do any calculations.)
UPDATED 02-2014 Hevil’s Healthy Devil- Meal Plan Template (UPDATED. To download and plan your meals and workouts for the week on an Excel sheet)
Hevil’s Healthy Devil – Food and Exercise Diary (to download and track on Excel)
Hevil’s Healthy Devil- Food and Exercise Diary (to print out and write on)
Hevil’s Healthy Devil- Sample Food and Exercise Diary (a sample filled out on Excel so you guys can see an example)
Hevil’s Healthy Devil – Meal Plan Template (to download and plan your meals and workouts for the week on an Excel sheet)
Hevil’s Healthy Devil – Sample Meal Plan Template (a sample of how to fill out the meal plan template, only 3 days are filled for the sample)
For the Excel file, the Total Caloric Intake for the Day will be automatically calculated as you enter the amount of calories into the spreadsheet.
If you are just beginning to track your food intake and exercise, I suggest you track what you normally eat and exercise for one week. If you want, you can also write your mood during that time. Some people eat when they are stressed.
After one week, read over what you ate and see any adjustments you can make. Do you eat while you are stressed? Go for a walk instead. Walking can help clear your mind. Are you eating because you are bored? Get busy with doing something. Change those little habits so that calories do not add up. Do you eat white rice or white bread? Try switching to brown rice and 100% Whole Grain Bread. It is those simple changes that can help improve your health. And, don’t forget your portions. If you notice that you are eating two portions of something, try eating just one portion and see how you feel. Try eating slower. It takes the brain 20 minutes to register that you are full.
Here are a few tips when tracking:
- Remember to write the name of the food, the amount you ate (ex. 1 cup), at what time you ate the food (ex. 8 am), and the amount of calories consumed.
- Remember to track your water intake. Have a labeled water bottle if that is easier for you. 8 ounces is equal to 1 cup of water. Water intake varies from person to person and there are many ways to fulfill your water needs.
- Remember to write how you are feeling when you eat. Also, write how you are feeling overall throughout the day. It can really make a difference.
Congratulations on taking your first step to becoming a healthier you. I wish you luck on your journey. If you have any questions, feel free to send me an email at
hevilshealthydevil [at] gmail [dot] com