Meal Habit Checklist and Weekly Tick-Sheet
Use this meal habit checklist to write your own food habits, tick the days you did each one, and see a plain count of ticks per habit and per day.
Tick your habits
One habit per row, up to 80 characters (example habits shown; replace them with your own)
| Habit | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Remove |
|---|
Ideas to start from (examples only, not recommended targets; add one and change the wording)
How does the meal habit checklist work?
The meal habit checklist is a weekly tick-sheet that counts what you tick. You write your own habits, tick the days from Monday to Sunday, and the tool shows how many days each habit was ticked, the total ticks, the habits ticked on all seven days, and the number of ticks for each day. It never scores or grades your week.
days ticked = number of ticked boxes in the habit's row (0 to 7)
A row with no name and no ticks is ignored. A row with ticks but no name is flagged, because the tool cannot count a habit it cannot name. A row with a name and no ticks is counted as 0 of 7.
Worked example: four habits
The example on this page has four habits. The tool shows these counts for it:
| Habit | Days ticked | Which days |
|---|---|---|
| A vegetable with lunch | 5 of 7 | Mon, Tue, Wed, Fri, Sat |
| Cook at home | 7 of 7 | Every day |
| Water with meals | 7 of 7 | Every day |
| Fruit after dinner | 1 of 7 | Tue |
The total is 20 ticks, and 2 habits were ticked all seven days. “Cook at home” and “Water with meals” share the highest count (7), and “Fruit after dinner” has the lowest (1). Tuesday has the most ticks (4). Ticks per day, Monday to Sunday, are 3, 4, 3, 2, 3, 3 and 2.
How do I choose habits to tick?
Choose habits you can answer with a plain yes or no at the end of the day. “A vegetable with lunch” is easy to tick; “eat better” is not, because you cannot tell whether you did it. Write the habit as something you do, keep it short, and make it something you actually want to track.
- Start with a few. A short list is quicker to tick and easier to remember than twelve rows.
- Use your own words. The ideas on the page are only examples to edit, not targets.
- Tick at the same time each day. Doing it after dinner, for example, avoids guessing on Sunday.
- Change a habit if it does not fit. The sheet is yours; clear a row and write a different one.
How do I read the counts?
Read the counts as a record, not a verdict. The days-ticked column shows how often you did each habit. The “most ticked” and “least ticked” lines list every habit that ties. The busiest day is the day with the most ticks, and a plain count for each day shows where the ticks fell. A low count may mean a habit is hard to fit in, or simply that it was a busy week.
Habits often start in the kitchen, so you can scale a recipe with the recipe scaler, price a dish with the recipe cost calculator, or read a label with the nutrition label calculator. For background reading, see the foods rich in fibre article or the Mediterranean diet guide.
What does this tool not do?
- Advice. It does not say which habits are good for you or how many you should have. It is a personal tracking aid and is not medical or dietary advice. For personal advice, speak to a doctor or a registered dietitian.
- Scoring. There is no score out of 100, no grade and no streak count.
- Amounts. A tick means “I did this today”; it does not record how much.
- Sync. Your sheet is kept in this browser only. Copy or print it if you want to keep a record.
Write a few habits, tick as you go, and print the sheet for the fridge. A simple meal habit checklist takes a minute a day and shows you what you actually did.
Frequently Asked Questions
Write up to 12 food habits in your own words, such as “a vegetable with lunch”, then tick the days you did each one. The checklist counts the ticks for every habit and every day. Rows you leave blank are ignored, and nothing is judged. Tick again at the end of each day, then print the sheet or copy it as plain text.
There is no right number, and this tool does not set one. It allows up to 12, but a short list is easier to remember and tick every day. Many people start with two or three small habits and add more later. Pick whatever you can tick honestly; for personal advice on eating, speak to a doctor or a registered dietitian.
It is the number of habits you ticked on every day from Monday to Sunday. A habit with seven ticks is counted; one with six is not. This is only a count of your ticks, not a score or a grade. If the number is low, it simply shows how many habits had a full week of ticks.
A habit is left out when it has ticks but no name, or when its name is longer than 80 characters. The checklist flags the row with a message so you can fix it. Rows with a name and no ticks are still counted, as 0 of 7. Blank rows with no name and no ticks are ignored.
Yes. The tool only counts ticks against the names you type, so it works for any simple daily habit, such as a walk after dinner or packing lunch. It is built for meal and kitchen habits, so the ideas to start from are about food. It gives no advice on any habit you add.