Migraine Diet Journal: An 8-Week Food & Supplement Plan to Help Reduce Attacks

Written and verified by Holly Hazen

This 8-week Migraine Diet Journal gives you a guided, step-by-step way to test foods and supplements so you can uncover what really helps to prevent attacks. Finding your food related triggers can be overwhelming and confusing. There are so many possible combinations, and no two people respond in the same way.

Don't guess randomly, track strategically. 

This isn’t just another notebook or tracker to check off. It’s a structured 8-week plan designed to make experimenting with your diet and supplements less confusing, more manageable, and much more effective. 

Why Use a Migraine Diet Journal?

I lived with migraine for decades, and I know how exhausting it is to try to figure out what triggers your attacks. Food sensitivities, hydration, sleep quality, stress levels, even supplements... everything feels like it could be part of the problem.

The Migraine Diet Journal helps you:

• Track your meals, sleep, mood, and migraine frequency all in one place

• Test specific foods (including carbohydrates) without the overwhelm.

• Explore proven supplements like magnesium and vitamin B2 with clear guidance.

• Record how lifestyle habits (exercise, meditation, hydration) affect your attacks.

• Spot patterns you might otherwise miss.
  
  

Instead of guessing, you’ll finally have a plan to follow and the space to track what actually works for you.

What You’ll Learn Over 8 Weeks

Each week focuses on one small, doable change. By the end of the 8 weeks, you’ll know how your body responds to key migraine-related foods and supplements.

Here’s a peek inside what you’ll cover:

• Inflammatory foods - what they are and why they matter for migraine.

• Hydration - how to get the right kind of fluids to prevent dehydration headaches.

• Magnesium - which form works best and how to test it safely.

• Vitamin B2 - a supplement with strong evidence for migraine prevention.

• Other remedies - including traditional and natural options you may not have tried yet.

• Sleep & digestion - track bowel movements, energy, and rest to see hidden connections.
  
  

And because migraine prevention is about lifestyle too, the journal includes weekly prompts for breathing exercises, relaxation, and small nutrition shifts that are easy to maintain.

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Designed to Be Practical and Flexible

This Migraine Diet Journal isn’t filled with jargon or complicated protocols. It’s simple and user-friendly, with space to record your own notes, observations, and patterns. You can reprint the journal pages as many times as you like - perfect for retesting foods or trying new supplements later.

Whether you’re just starting to explore dietary triggers or you’ve been on this path for years, the journal helps you move forward with more clarity and confidence.

Why This Journal Works

• It breaks a big, overwhelming task into 8 simple weekly steps.

• It combines tracking + education so you’re not just writing things down, you’re learning why each step matters.

• It’s based on approaches recommended by migraine specialists and backed by scientific research.

• It empowers you to personalize your migraine diet instead of following a one-size-fits-all plan.
  
  

I’ve seen firsthand how much difference the right supplement or dietary shift can make. Sometimes it’s a small change that reduces attack frequency or intensity, but without testing and tracking, you may never discover it.

What’s Included

✔️ 8-week guided plan to test foods, supplements, and lifestyle shifts
✔️ Weekly journal pages to record meals, symptoms, and progress
✔️ Supplement testing templates (for magnesium, vitamin B2, etc.)
✔️ Guidance on hydration, inflammatory foods, and sleep habits
✔️ Practical tips and reminders each week to keep you on track

A Note of Care

I’m not a physician or nutritionist. I’m someone who lived with migraine for decades and created tools I wish I had sooner. The journal is not a substitute for medical advice, but a practical tool to help you experiment safely and systematically. Please consult your healthcare provider before starting new supplements or major dietary changes.

Get Your Copy of the Migraine Diet Journal

Why wait to start uncovering your personal food triggers and helpers? Every week you delay is another week of uncertainty. With this journal, you can begin today.

Option 1: Instant PDF download - full color, printable pages you can reuse anytime.

Option 2: Order on Amazon - paperback or Kindle version.

Take charge of your migraine journey. Start your 8-week experiment with the Migraine Diet Journal today and take your first step toward fewer attacks and more peace of mind.

Why Wait? Start experimenting now for a happier you tomorrow!

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