100 Intuitive Eating Journal Prompts

Intuitive eating is the act of listening to your body’s hunger signals and making informed decisions about when and what to eat. It is the opposite of a traditional diet. According to the intuitive eating philosophy, you are the only person who should make those decisions. An intuitive eating journal can be a terrific tool if you adopt this eating philosophy. These intuitive eating journal prompts can be a great starting point for your journey.

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Intuitive eating is based on satisfying physical hunger rather than adhering to diet books and experts’ recommendations. Eating should satiate physical hunger without making the eater feel guilty.

The basis of intuitive eating is that it does not matter your weight or your goal; you deserve to eat what your body tells you it needs. When you practice intuitive eating, you make sure to eat when you are hungry and stop when you are full. You pay attention to how different foods make you feel and respect your body’s needs. You learn to trust yourself and recognize your own internal signals.

An intuitive eating journal is not about rules and restrictions but about exploring your relationship with food and discovering what works for you. It’s about listening to your body and respecting its physical and emotional cues. It’s about filling up on foods that make you feel good physically and emotionally. An intuitive eating journal can help you discover what works best for you.

100 Intuitive Eating Journal Prompts

What foods do you currently restrict?
What kinds of good and bad food labels do you have?
How has your body image changed while intuitive eating?
What is your body image like today?
What is your biggest worry in terms of weight gain?
How can you change your mindset about your weight?
Do you have a fear of certain foods?
What do you feel like you have no control over?
What do you not like about your body?
What do you feel are your greatest physical attributes?
What are your best non-physical traits?
What value do you provide the world?
What do your friends love about you?
What do you love about yourself?
Describe your history of dieting.
What is the number one reason you chose to give up dieting?
Why do you think you like going on diets?
How old were you when you first started dieting?
How old were you when you started getting comments about your body?
What does diet culture mean to you?
What are some ways you are avoiding diet culture?
What are some challenges when it comes to diet talk?
What are 3 of the biggest challenges with giving up dieting?
What have you learned in your intuitive eating journey so far?
What do you think are the pros and cons of intuitive eating?
List your pros and cons of dieting?
When you were dieting, what often went through your mind?
What was your biggest turning point?
Have you had any big aha moments in your IE journey?
What have you been enjoying about intuitive eating?
Is there anything you miss about dieting?
How has your appetite changed so far?
Do you struggle with emotional eating?
How does food make you feel – physically and emotionally?
What would you tell others who are dieting?
Have you gone back and forth between dieting and intuitive eating?
What do you think pulls you back into dieting?
Have you noticed any big diet triggers?
What is your biggest challenge with emotional eating?
How do you personally cope with your emotional eating tendencies?
What is your history with emotional eating?
Have you been to therapy to deal with your eating issues?
What are some mental health issues affecting your success with intuitive eating?
Where do you want to be one year from now?
Picture yourself an expert at intuitive eating – how is it different from who you are right now?
What do you hope changes thanks to giving up dieting?
How often do you think about food?
How often do you think about your weight?
Express gratitude for this phase of your life.
Who inspires you the most?
What do you hope your kids learn about intuitive eating?

Have you practised mindful eating?
Write down some affirmations for intuitive eating.

What makes you feel like you are falling behind?
Write down five ways you are trying to normalize food.
What foods still make you feel guilty when you eat them?
Look at your body and write down five things you love about it.
What do you think of first when thinking of your body?
What is your experience with dating while doing intuitive eating?
Do you have supportive loved ones?
How is dating different now from when you were dieting?
List 5 people who you believe are normal eaters.
What do you notice about normal eaters compared to your eating habits?
How are you helping to raise intuitive eaters?
How is your relationship with food changing?
What is the first positive change you noticed with intuitive eating?
What was the first intuitive eating challenge you overcame?
What self-care activities help with your intuitive eating journey?
List some non-food ways you cheer yourself up.
What exercises do you enjoy?
List some non-body benefits of exercise.
Try out a new exercise just for fun and write about it.
List at least three reasons you deserve to love your body.
List at least three reasons you deserve to eat.
What is today’s intuitive eating mantra?
Write a letter saying goodbye to diets forever.
Write a love letter to your body.
Write a letter apologizing to yourself for all the diets you went on.
What is a legacy you want to leave behind?
What brings you joy?
What are five important lessons you have learned so far?
List 10 non-food activities that boost your mood.
What are compliments to give someone, not about their weight?
If you could go back, what would you tell your younger self?
What are some goals for your intuitive eating journey?
What initially inspired your intuitive eating journey?
What are you most thankful for in this intuitive eating journey?

Principles of intuitive eating journal prompts.

For these final journal prompts, you’ll be exploring the ten principles of intuitive eating journal prompts. You’ll find more information on each of them at The Original Intuitive Eating Pros.

Talk about principle 1: Reject the Diet Mentality
Talk about principle 2: Honor Your Hunger
Talk about principle 3: Make Peace with Food
Talk about principle 4: Challenge the Food Police
Talk about principle 5: Feel Your Fullness
Talk about principle 6: Discover the Satisfaction Factor
Talk about principle 7: Cope With Your Emotions Without Using Food
Talk about principle 8: Respect Your Body
Talk about principle 9: Exercise – Feel the Difference
Talk about principle 10: Honor Your Health
What do you feel are the most challenging IE principles?
What have been the easiest principles so far?

I hope you find these intuitive eating journal prompts helpful. They’re an excellent way to keep track of your progress, discover new things about yourself, and stay motivated on your journey towards a healthier, happier life. They are meant to inspire and provoke reflection, not to be a set of rules.

You don’t have to answer every single prompt. You can jot down whatever thoughts come to mind as you go through the process. The important thing is that you are actively thinking about how you can make healthy changes in your life.