Name:
Week of:
The plate check, every meal: ½ carbs + plants · ¼ protein · ¼ quality fats. Check the box if the meal roughly matched. Tally water as you go. That's the whole system.
| Day | Breakfast ✔ | Lunch ✔ | Post-practice snack ✔ | Dinner ✔ | Water (mark each 16oz) | Sleep (hrs) |
|---|---|---|---|---|---|---|
| Mon | ||||||
| Tue | ||||||
| Wed | ||||||
| Thu | ||||||
| Fri | ||||||
| Sat (event?) | ||||||
| Sun |
For high school / adult wrestlers tracking macros (optional)
Protein target (0.7–1g × ______ lb):
Tracking app (2–3 week learning block only):
One thing I noticed about my eating this week:
The non-negotiables (circle Y/N each week)
- Ate breakfast every training day Y / N
- Refueled within an hour after every practice Y / N
- Pale-straw urine most days Y / N
- Zero skipped meals for weight reasons Y / N (if N — read the weight-cutting page with a parent/coach)
The fueling guide behind this sheet: Eating Right & Macros · Recovery Foods · The Truth About Cutting Weight.