How to use the printable 7-day planner
A free three-page PDF for planning and recording your week on paper, with no sign-up.
General information, not medical advice
Talk with a healthcare professional before changing how you eat if you have a medical condition, take medication, are pregnant or breastfeeding, are under 18, or have a history of disordered eating. Stop and seek help if you feel unwell.
Talk with a healthcare professional before changing how you eat if you have a medical condition, take medication, are pregnant or breastfeeding, are under 18, or have a history of disordered eating. Stop and seek help if you feel unwell.
Download the planner PDF Letter size · 3 pages · Free
What is in the planner
| Page | Contents | Use it for |
|---|---|---|
| 1. Weekly overview | Week start, usual eating window, approach and goal, plus a table for all seven days with fast start and end, eating window, water boxes and notes | Planning the week on Sunday or Monday |
| 2. 7-day tracker | For each day: fast times, eating times, eight water boxes, and 1–5 energy and hunger ratings with a quick note | A short daily record |
| 3. Notes and reflection | Free space for notes and a weekly look back | Deciding what to keep or change next week |
How to use it
- Print the PDF on Letter paper. A4 works too; choose “Fit to page” in the print dialog.
- Fill in page 1 using times from the weekly planner or the eating-window calculator.
- Each day, note your actual times on page 2. Tick a water box for each glass or bottle, whatever size you use.
- At the end of the week, use page 3 to note what worked, what did not, and what you will change.
Energy and hunger ratings
The 1–5 ratings are simple personal observations, not medical measurements. They can help you notice patterns, such as feeling better with an earlier window or a bigger breakfast. If you often rate energy very low or feel unwell, step back from fasting and talk with a healthcare professional.
Paper and browser together
The printable planner does not sync with the website. Some people plan on paper and use the timer to track; others use the browser tools and keep the PDF for notes. Use whatever combination you find easiest.
Reviewed October 2026 by Lee Palmer · How we write our guides · Report an error