Log every meal and macro for 90 consecutive days using a tracking app. Export data as proof.
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Establish 30-day food logging habit
30 days
Log everything you eat for 30 consecutive days using any free tool. Accuracy matters more than appearing healthy — honest records of what you actually eat are the starting point, not an idealised version. Note: if you have a history of disordered eating or find food logging amplifies anxiety around food, this outcome is not appropriate to pursue alone — work with a registered dietitian instead.
Proof required
Submit 30 days of food log entries (app screenshots, exports, or notebook photos) including at least 5 fully logged days showing breakfast, lunch, dinner, and snacks. Note which tool you used.
What gets checked
Log covers 30 days with the majority of days having at least 2–3 meals recorded — a few partial days are realistic but most days should be complete
Entries reflect honest variety — logs showing identical entries every day without explanation suggest template-filling rather than genuine tracking
At least 5 days show complete meal coverage including snacks — demonstrates the submitter knows how to track a full day accurately
Resources
Foundation: start here · Depth: go deeper · Mastery: for the dedicated
Foundation
NHS Eatwell Guide
Depth
Cronometer Free Tracker
60-day midpoint: pattern identified and named
Complete 90-day log with nutritional literacy reflection
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