DASHBOARD

WEIGHT LOSS

Days to Goal Starting Weight Current Weight Goal Weight Total Los

-190 170 170 160 0

CALORIES
Monday Tuesday Wednesday Thursday

Calorie Intake 150 0 0 0

Calories Burned 1,567 1,567 1,567 1,567

Balance -1,417 -1,567 -1,567 -1,567

BODY MEASUREMENTS
Neck Chest Left Arm Right Arm Waist Hips Left Thigh

15.00 55.00 13.00 14.00 50.00 68.00 26.00

H B O A R D ✧･ﾟ: *

HABITS

Total Lost Left to Lose Habits Planned Habits Done

0 10 5 4
CALORIES
Friday Saturday Sunday Total

0 0 0 150

1,567 1,567 1,567 10,967

-1,567 -1,567 -1,567 -10,817

S WORKOUT & MEAL PLANNERS

Right Thigh Left Calf Right Calf Workout Planner Started: No

26.50 18.00 18.00 Meal Planner Started: No

Note: If you'd like to hide the instructions,
click on the ⊟ above :)

INSTRUCTIONS
★ This Dashboard is automatically populated based on your inputs in the
other tabs. The only needed input is on rows 22 & 23 to select "Yes" or
"No" in the drop down :)
 WEIGHT LOSS TRACKER ✧

MY STARTING POINT & GOALS

My Unit System: Imperial (Lbs)

Start Date: 3/17/2023

Start Weight: 170 lbs 77.11064
Height (Metric): Cm 0
Height (Imperial): 5 Feet 8 Inches 1.7272

Goal Weight: 160 lbs 72.57472

Goal Date: 10/17/2023

Start BMI: 25.85

Goal BMI: 24.33
Weight Loss Goal: 10 lbs

BMI Weight Status (CDC)

Below 18.5 Underweight
18.5 - 24.9 Normal
25.0 - 29.9 Overweight
Over 30 Obese

LOST WEIGHT MILESTONES

Lost WeightUnit Reward Description Done?

1 lbs $50 at Target FALSE
2 lbs New shoes FALSE
3 lbs Favorite restaurant FALSE
4 lbs FALSE
5 lbs FALSE
6 lbs FALSE
7 lbs FALSE
8 lbs FALSE
9 lbs FALSE
10 lbs FALSE
11 lbs FALSE
12 lbs FALSE
13 lbs FALSE
14 lbs FALSE
15 lbs FALSE
16 lbs FALSE
17 lbs FALSE
18 lbs FALSE
19 lbs FALSE
20 lbs FALSE
21 lbs FALSE
22 lbs FALSE
23 lbs FALSE
24 lbs FALSE
25 lbs FALSE
26 lbs FALSE
27 lbs FALSE
28 lbs FALSE
29 lbs FALSE
30 lbs FALSE
OSS TRACKER ✧･ﾟ: *
Note: If you'd like to hid
instructions, click on th

Weight
INSTRUCTIONS
200 ★
150
100 ★
Weight

50 Weight
0
99 06 13 20 27 34 41 47 54 61 68 75 82 88 95 02 09 16 23
/ 18 /19 /19 /19 /19 /19 /19 /19 /19 /19 /19 /19 /19 /19 /19 /20 /20 /20 /20
0 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2
/3 1/ 9/ 7/ 5/ 3/ 1/ 11/ 9/ 7/ 5/ 3/ 1/ 11/ 9/ 7/ 5/ 3/ 1/
12 1
Date

WEIGHT LOG BOOK

Week # Date Weight Unit +/- From Start BMI

1 3/19/2023 170 lbs 0 25.85
2 3/28/2023 172 lbs 2 26.15
3 4/3/2023 170 lbs 0 25.85
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170
Note: If you'd like to hide the
instructions, click on the ⊟ above :)

INSTRUCTIONS
See this color on the left?
You can modify, change or fill-in each of those cells:
Please fill in your starting point and goal data. You can
also decide rewards for milestones and keep a log of your
weight.
 CALORIE TRAC

Note: You can search for calories and nut

Monday
MY DETAILS
Meal
My Unit System: Imperial (Lbs) Yogurt
Gender: Female
Age (Years): 35
Breakfast
Height: Cm
Height: 5 Feet 7 Inches
Weight: 175 lbs
Calories / Day * 1,567

Day Intake Burned +/-

Lunch
Monday 150 1,567 -1,417
Tuesday 0 1,567 -1,567
Wednesday 0 1,567 -1,567
Thursday 0 1,567 -1,567
Friday 0 1,567 -1,567
Saturday 0 1,567 -1,567
Dinner
Sunday 0 1,567 -1,567
Weekly Total 150 10,967 -10,817

*Based on Mifflin-St Jeor method. This calculation is Snacks

an estimate only, please consult healthcare
professionals for a more precise calorie calculation.

Daily Totals

INSTRUCTIONS
★ See this color above in your template?
★ You can modify, change or fill-in each of those cells: Please
fill in your details. Then your meals and how much calories,
protein, fat, sugar and carbs each of your meals contain.
 You can modify, change or fill-in each of those cells: Please
fill in your details. Then your meals and how much calories,
protein, fat, sugar and carbs each of your meals contain.

Note: If you'd like to hide the instructions,

click on the ⊟ above on the left :)
CALORIE TRACKER ✧･ﾟ: *

can search for calories and nutrients for example at Nutrionix (https://www.nutritionix.com/) or CalorieKing (https://www.calorieking.com/us/en/)
Monday Tuesday
Calories P F S C Meal Calories P
150

Breakfast

Lunch

Dinner

Snacks

150 0 0 0 0 Daily Totals 0 0

ww.calorieking.com/us/en/)
day Wednesday
F S C Meal Calories P F S C

Breakfast

Lunch

Dinner

Snacks

0 0 0 Daily Totals 0 0 0 0 0
 Thursday
Meal Calories P F S C Meal

Breakfast Breakfast

Lunch Lunch

Dinner Dinner

Snacks Snacks

Daily Totals 0 0 0 0 0 Daily Totals

 Friday Saturday
Meal Calories P F S C Meal

Breakfast

Lunch

Dinner

Snacks

0 0 0 0 0 Daily Totals
Saturday Sunday
Calories P F S C Meal Calories P F

Breakfast

Lunch

Dinner

Snacks

0 0 0 0 0 Daily Totals 0 0 0
S C

0 0
 MONDAY Week 1 Week 2

Excercise description Sets Weight Reps Time Distance Level Sets Weight
Yoga 20min Low
Lunges 5 10 Med
Jogging 30min 3mi High

TUESDAY Week 1 Week 2

Excercise description Sets Weight Reps Time Distance Level Sets Weight

WEDNESDAY Week 1 Week 2

Excercise description Sets Weight Reps Time Distance Level Sets Weight

THURSDAY Week 1 Week 2

Excercise description Sets Weight Reps Time Distance Level Sets Weight
 FRIDAY Week 1 Week 2
Excercise description Sets Weight Reps Time Distance Level Sets Weight

SATURDAY Week 1 Week 2

Excercise description Sets Weight Reps Time Distance Level Sets Weight

SUNDAY Week 1 Week 2

Excercise description Sets Weight Reps Time Distance Level Sets Weight
 WORKOUT PLANNER ✧･ﾟ: *

Week 2 Week 3 Week

Reps Time Distance Level Sets Weight Reps Time Distance Level Sets Weight

Week 2 Week 3 Week

Reps Time Distance Level Sets Weight Reps Time Distance Level Sets Weight

Week 2 Week 3 Week

Reps Time Distance Level Sets Weight Reps Time Distance Level Sets Weight

Week 2 Week 3 Week

Reps Time Distance Level Sets Weight Reps Time Distance Level Sets Weight
 Week 2 Week 3 Week
Reps Time Distance Level Sets Weight Reps Time Distance Level Sets Weight

Week 2 Week 3 Week

Reps Time Distance Level Sets Weight Reps Time Distance Level Sets Weight

Week 2 Week 3 Week

Reps Time Distance Level Sets Weight Reps Time Distance Level Sets Weight
 Note: If you'd like
instructions, clic
:)

INSTRUCTIONS
★
Week 4 Week 5
★
Reps Time Distance Level Sets Weight Reps Time Distance Level

Week 4 Week 5
Reps Time Distance Level Sets Weight Reps Time Distance Level

Week 4 Week 5
Reps Time Distance Level Sets Weight Reps Time Distance Level

Week 4 Week 5
Reps Time Distance Level Sets Weight Reps Time Distance Level
 Week 4 Week 5
Reps Time Distance Level Sets Weight Reps Time Distance Level

Week 4 Week 5
Reps Time Distance Level Sets Weight Reps Time Distance Level

Week 4 Week 5
Reps Time Distance Level Sets Weight Reps Time Distance Level
Note: If you'd like to hide the
instructions, click on the ⊟ above
:)

INSTRUCTIONS
See this color on the left?
You can modify, change or fill-in each of those cells:
Please fill in your workout routine :)
 HABIT TRACKER ✧･ﾟ: *
Daily Habits Goal Mon Tue Wed Thu Fri Sat Sun #

Morning yoga 5 ### ### ### ### ### ### ### 4

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

### ### ### ### ### ### ### 0

Note: If you'd like to hide the
instructions, click on the ⊟ above :)

INSTRUCTIONS

★ See this color on the left?

★ You can modify, change or fill-in each of those cells: Please fill in
your daily habits. Also, under the "Goal", write down the number
of days you intend to carry out the habit. Check the box each day
you do the habit :)
WEEKLY MEAL PLANNER ✧･ﾟ: *

Monday
Meal Calories P F S C
Yogurt 150

Breakfast Breakfast

Lunch Lunch

Dinner Dinner

Snacks Snacks

Total Calories 150

Protein 0
Daily Totals Fat 0 Daily Totals

Sugar 0
Carbs 0

Monday
Qty / Unit Item
 GROCERY LIST

GROCERY LIST
INSTRUCTIONS
★ See this color above in you template?
★ You can modify, change or fill-in each of those cells: Please
fill in your meal plan. Then fill in what groceries you'll need
for your meals :)

Note: If you'd like to hide the

instructions, click on the ⊟ above
on the left :)
 Tuesday
Meal Calories P F S C Meal

Breakfast Breakfast

Lunch Lunch

Dinner Dinner

Snacks Snacks

Total Calories 0 Total Ca

Protein 0 P
Daily Totals Fat 0 Daily Totals

Sugar 0 S
Carbs 0 C

Tuesday
Qty / Unit Item Qty / Unit
GROCERY LIST

GROCERY LIST
 Wednesday Thursday
Meal Calories P F S C Meal

Breakfast

Lunch

Dinner

Snacks

Total Calories 0 Total Calories

Protein 0 Protein
Fat 0 Daily Totals Fat
Sugar 0 Sugar
Carbs 0 Carbs

Wednesday Thursday
Qty / Unit Item Qty / Unit Item
GROCERY LIST
 Thursday Friday
Calories P F S C Meal Calories

Breakfast

Lunch

Dinner

Snacks

Total Calories 0 Total Calories

Protein 0 Protein
Fat 0 Daily Totals Fat
Sugar 0 Sugar
Carbs 0 Carbs

Thursday Friday
Item Qty / Unit Item
GROCERY LIST
Friday Saturday
P F S C Meal Calories P F S

Breakfast

Lunch

Dinner

Snacks

0 Total Calories
0 Protein
0 Daily Totals Fat
0 Sugar
0 Carbs

Friday Saturday
Qty / Unit Item
GROCERY LIST
 Sunday
C Meal Calories P F S C

Breakfast

Lunch

Dinner

Snacks

0 Total Calories 0
0 Protein 0
0 Daily Totals Fat 0
0 Sugar 0
0 Carbs 0

Sunday
Qty / Unit Item
GROCERY LIST
 GROCERIES ✧

GROCERY LIST
Fruits & Veggies Meat & Seafood
0 2 Banana 0 1lb Salmon ###
0 4 Onions ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###

Dairy Bakery & Deli

### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
 Pantry Household
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
### ### ###
GROCERIES ✧･ﾟ: *

ITEMS FROM YOUR WEEKLY MEAL PLANNER

Frozen Qty / Unit Items

Drinks
Other
 Note: If you'd like to hide the
instructions, click on the ⊟
above :)

INSTRUCTIONS
PLANNER
★ See this coloron the left?
★ You can modify, change or fill-in each
of those cells: Please fill in the groceries
you plan to shop. Items from your
"Weekly Meal Planner" tab's grocery list
will populate here automatically based
on your inputs there :)
 BODY MEASUREMENTS ✧･ﾟ:
BEFORE
Date: 4/15/2023

Neck:

Chest:

Left Arm:

Right Arm:

Waist: 12/30/1899

Hips:

Left Thigh:

Right Thigh:

Left Calf:

Right Calf:

PROGRESS TRACKER
Date Neck Chest Left Arm Right Arm Waist Hips
3/19/2023 15.00 55.00 13.00 14.00 50.00 68.00
CURRENT: 15.00 55.00 13.00 14.00 50.00 68.00
 Note: If you'd like to hide the
EMENTS ✧･ﾟ: * instructions, click on the ⊟ abov

AFTER INSTRUCTIONS
Date: ★ See this
★ You can modify, change or fil
Neck:
fill in your starting measurem
in the "Progress Tracker". On
Chest: "After" measurements for com
Left Arm:

Right Arm:

12/30/1899 Waist:

Hips:

Left Thigh:

Right Thigh:

Left Calf:

Right Calf:

S TRACKER
Hips Left Thigh Right Thigh Left Calf Right Calf
68.00 26.00 26.50 18.00 18.00
68.00 26.00 26.50 18.00 18.00
ote: If you'd like to hide the
structions, click on the ⊟ above :)

NSTRUCTIONS
color on the left?

You can modify, change or fill-in each of those cells: Please

fill in your starting measurements. Track your measurements
in the "Progress Tracker". Once you are finished, fill in your
"After" measurements for comparison.
 PROGRESS PICTURES ✧

Date: Date:

Date: Date:

Date: Date:
 Note: If you'd like

S PICTURES ✧･ﾟ: *
the instructions, c
the ⊟ above :)

INSTRUCTIONS
★
Date: Date:
★

Date: Date:

Date: Date:
Note: If you'd like to hide
the instructions, click on
the ⊟ above :)

INSTRUCTIONS
See
color on the left?
this
Insert the date and upload your picture, e.g.
every two weeks or monthly :)