This simple logbook helps you track your journey to a more diverse diet for a healthy gut microbiome. By logging your weekly food intake, you can identify areas for improvement and make positive changes. Focus on increasing your plant-based diversity while also minimizing consumption of ultra-processed foods. For example, if you're low on leafy greens or fermented foods, you can intentionally add them to your meals.

Over time, this log helps you see how your diet impacts your overall health and microbiome diversity. You might notice fewer digestive issues or increased energy levels as your diet diversifies and you reduce ultra-processed food intake.

How to Use This Book:

• This undated 12-month log lets you start anytime.

• Simply tick off each plant-based food as you eat it throughout the week.

• No need to record amounts or specific days, but you can use the back of each weekly page for extra notes.

• If you find yourself eating the same foods repeatedly, make an effort to introduce new plant-based options.

• At week's end, tally your ticks—aim for 30+!

• On the back of each page, also note any instances where you consumed ultra-processed foods, even small amounts, and if possible, the context (e.g., "work lunch," "social event"). This helps you track where you're having difficulty avoiding these foods and strategize for healthier choices in those situations.

It's that easy!