The basis of this journal is the use of a four-colored dot system to evaluate choices. The journal is divided into weekly calendars, on which users indicate whether their food choice was good, bad, okay, or skipped. There is no need to count calories or deprive ourselves of any one food item.
Green: Using the green dot means your meal consisted of real foods that give you energy fueling nutrients. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. This would mean mostly vegetables and protein and less carbs.
Yellow: Using the yellow dot means having equal amount of carbs as you do protein and vegetables together.
Red: Using the red dot means your meal consisted of ¾ carbs and only ¼ vegetables and protein.
Tan: Use when you have skipped a meal.
Ideas to write into the journal notes could include recipes, new things learned, weekly reflections, new goals, etc. Personally, I put my emotional state of being with details during that week or my menstruation cycle. When you look back throughout your journal, you will be able to notice how your emotions affected your lifestyle.