ummm...maybe something like I use to track my bills and extra spending. I just have a spiral notebook, the big ones. I use a ruler to make vertical lines. So on one page on the left, I mark down the bills like water, electric, ect. You could mark down carbs, protein, veggies, fruit, water or whatever. You could go every other line or whatever works for you. then I figure out how many vertical columns I want. I usually put three months on each page but for you might want to make seven for each day of the week. Oh on the left side where you put carbs, protein, ect maybe you want to put down Breakfast, lunch, dinner, snack on a line under each heading. If you use excel you can do it on your computer. I actually like my simple paper notebook because it is easy to carry around and make the entry's and I can take it with me to the dietician when I saw her when I was doing this to track my intake