Daily & Weekly Food Checklist – Free Printable!

Sooo, ever since I found out I was pregnant, it has not only been a struggle to plan meals and eat well but to actually execute a healthy, balanced diet. I decided the easiest way for me to make sure I am getting necessary nutrients was to make a daily checklist. The Daily Food Checklist is based on the USDA’s food recommendations. I’m sure there are differing opinions regarding these recommendations. For example, I probably eat more protein and less grains than their recommendations. However, I pay super close attention to their fruit and vegetable specifications.

Daily Food Checklist


There are a few different checklists based on calorie goals/needs. A few for kids are included as well. I laminated the checklist, so I can use a dry erase marker on it. Otherwise, I would be printing a whole lot of paper.

To figure out what your or your children’s daily food calorie goals should be, visit here. That link will take you to the USDA’s MyPlate Checklist Calculator. They also have a checklist on their website if you would rather use that one.

For meal plan examples implementing these guidelines, click here.

** DISCLAIMER ** I AM NOT A REGISTERED DIETICIAN. This checklist is not a substitute for professional advice or services provided by a RD. Please seek medical and nutrition help from a qualified professional. This is simply a checklist based on USDA guidelines. 

Daily Food Checklist


** To download, simply click the image below and follow the link to print or save**



  • 1000 – 1200 Calorie Goals

















  • 1300 – 1500 Calorie Goals

























  •  1600 – 1800 Calorie Goals

























Daily Food Checklist for Adults

Included are the checklists and guide with a white background, so you don’t have to waste any extra precious ink. Once you save this file, you can print only the pages you need in your printer’s options.

  • 1100 – 1300 Calorie Goals

Printable Daily & Weekly Checklist and Guide Bundle (all items are in one file)









  •  1400 – 1600 Calorie Goals

Printable Daily & Weekly Checklist and Guide Bundle (all items are in one file)









  • 1800 – 2200 Calorie Goals

Printable Daily & Weekly Checklist and Guide Bundle (all items are in one file)











You can print directly from your browser or save the file to your computer first. Please note, you will have to select the Fit or Fit to Page option because the printable is too large for a Letter size sheet of paper.













If you just wish to print  a few pages instead of the whole bundle, you can use the suggestion below. (This is shown with printing options from the browser.) You simply click the box under Pages and type which pages you need, separated by a comma. 










Lastly, you can make the print smaller and have multiple pages on one sheet of paper. I do this with the first page of the Adult Daily Food Checklist Bundle since you will need a new checklist each day. (or you can laminate and use an expo marker as previously discussed).  Using the same principle above, click the box next to Pages and type 1, 1. Then, you can select the Multiple option on Page Sizing and Handling.

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