Digital Weight Loss Planner for GoodNotes: Setup and Weekly Routine
Why a digital planner works for weight loss
Self-monitoring is one of the habits most consistently linked with weight loss, according to a 2011 systematic review in the Journal of the American Dietetic Association. A planner on your iPad makes that easy: it is with you at lunch, at the gym and on the sofa, and you never run out of pages.
Most people do well with a steady pace. The CDC notes that people who lose about 1 to 2 pounds a week are more likely to keep it off, and Harvard Health advises not going below about 1,200 calories a day for women or 1,500 for men without medical supervision.
How to set it up in GoodNotes or Notability
- Download the PDF from your Etsy purchases in a browser. The Etsy app does not support file downloads.
- In Files, tap the PDF, then Share and open it in GoodNotes, Notability or Noteshelf.
- Use the index or the eight side tabs (Home, Goals, Track, Food, Move, Habits, Review, Notes) to move around. In GoodNotes, switch to read-only mode to tap links.
- Duplicate the daily food log and weekly pages from the app’s page menu as you need them.
A simple weekly routine
| When | What to do | Tab |
|---|---|---|
| Day 1 | Fill in your starting point and daily targets using our free Calorie Deficit Calculator | Home, Goals |
| Most days | Log meals, water, steps and sleep | Food, Move |
| Weigh-in day | Record your weight and plot it on the progress chart | Track |
| Sunday | Weekly check-in, then plan meals and workouts | Review, Food, Move |
| Month end | Measurements, habit tracker and monthly review | Track, Habits, Review |
Maker’s notes
The side tabs sit on the right edge where a thumb or stylus reaches them easily, and the current section is highlighted. Pages use a 3:4 portrait shape that fills most iPad screens without tiny text. We kept every page undated, so the planner works whether you start in January or July.
What you get
- My starting point, mini goals with non-food rewards, and daily targets
- Pounds lost tracker, 26-week weigh-in log, progress chart, body measurements and progress photos
- Daily food log with calories and protein, weekly meal planner, grocery list, cravings and feelings log
- Weekly workout planner, strength training log, steps, water and sleep tracker
- Monthly habit tracker, non-scale victories, weekly check-in and monthly review
- Lined notes and dot grid
Format: one hyperlinked, undated PDF (24 pages) for GoodNotes, Notability, Noteshelf, Xodo, Samsung Notes and other PDF annotation apps. A stylus is recommended. This is a digital download; nothing is shipped.
Prefer a different format? See our guides to the printable weight loss planner and e-ink weight loss planner.
Get the digital weight loss planner on Etsy
Instant digital download from Aura and Archive. Nothing is shipped.
Free Nurtavia tools to try
- Calorie Deficit Calculator: your daily calorie target and a realistic goal date
- TDEE Calculator: estimate the calories you burn in a day
- Protein Intake Calculator: a daily protein target to protect muscle
Trusted sources
- Steps for Losing Weight (CDC)
- Burke LE, Wang J, Sevick MA. Self-monitoring in weight loss: a systematic review of the literature. J Am Diet Assoc, 2011
- About the Body Weight Planner (NIDDK, NIH)
- Calorie counting made easy (Harvard Health)
Frequently asked questions
Which apps does the digital weight loss planner work with?
It works with GoodNotes, Notability, Noteshelf, Xodo, Samsung Notes and other PDF annotation apps on iPad, Android tablets and computers.
Do the tabs work in GoodNotes?
Yes. The index and side tabs are standard PDF links. In GoodNotes, switch to read-only mode and tap a tab; in Notability, tap a link with your finger.
How do I add more daily pages?
Duplicate the daily food log from your app’s page menu as often as you need. The planner is undated, so it never runs out.
Can I print the digital planner?
You can, but it is sized for tablets. The printable edition comes in US Letter, A4, A5 and Half Letter.
Does a weight loss planner replace advice from a doctor or dietitian?
No. It is a personal record-keeping tool, not medical or nutrition advice. Talk to a doctor or registered dietitian before starting a weight-loss plan.
Keep exploring
- Digital food journal for GoodNotes and reMarkable
- 2027 habit tracker guide
- Supplement tracker and daily vitamin log
- Browse the Aura and Archive shop on Etsy
This article is general information, not medical or mental health advice. Please see a qualified healthcare professional about your symptoms and any treatment decisions.