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Checklists to Help Get Started With a Healthy Lifestyle

Checklists to help get started with a healthy lifestyle are the first step in the process to lifestyle change. I’m often asked for a list of items I frequently use and/or consume on a regular basis. Starting a healthy lifestyle regime can be overwhelming. Figuring out where to start can be the most difficult step in the process. I have created a checklist of food, spices, and miscellaneous items that assist with maintaining a healthy lifestyle.

Click the link below for a printable checklist of healthy food items. 

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Other Items:


A pre-workout is a drink consumed prior to your workout, typically 20-30 minutes ahead of time. It’s designed to provide energy and additional “pump” to help fuel workouts.

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Protein (whey, plant-based)

The use of supplemental protein should be based on personal preference. Protein is key when committing to healthy lifestyle regime. Large amounts of protein can be found in lean meats, cheeses, Greek yogurt, and so much more. The choice to supplement at all and whey vs plant-based will vary by individual. Plant-based is a great option for dairy-free or vegan individuals.

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Food scale

Food scales help a ton with portion control. It’s difficult to track accurate macros without a full understanding of the servings used. I use my food scale primarily for meats. Individual servings of things like chicken breasts, salmon, etc. tend to vary.

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Heart rate monitor

I NEVER enter a workout without it! I started using a heart rate monitor five years ago and it has drastically improved my workout performance. Prior to having a monitor, I would go to the gym, perform 45 minutes of cardio, and leave feeling as though I accomplished a lot. After getting my heart rate monitor, I realized this 45-minute workout was only burning around 300 calories. In my opinion, that’s a pretty significant chunk of my day, for only 300 calories. I now actively monitor my heart rate to ensure I’m at least above 150 beats per minute (bpm). When my rate falls, I push myself harder. I typically shoot for over 160 bpm, to feel I’m getting a “great workout” in. Your target heart rate will vary based on weight, gender, height, and age. This is a good subject to Google and become familiar with.

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I mainly use my spiralizer for low-carb dishes. It makes it easy to swap out pasta for zucchini or sweet potato noodles. They are incredibly easy to use.

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Meal prep containers/Tupperware

I was amazed at how much more motivated I was to “meal prep” after I bought meal prep containers to separate meals. I’m a visual person. I love the way my meals look after I’ve placed them in the containers. The trays help organize the process.

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free printable food workout checklist for beginners

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Carol Bryant

Thursday 27th of April 2017

I have a heart rate monitor with a FitBit. It motivates me to keep moving and gets me out walking the dog more, too. Great ideas.

Reesa Lewandowski

Thursday 27th of April 2017

Thank you for these great items! I need to order some of these!!


Thursday 27th of April 2017

I love Quest protein products! I also love my food scale. These have become huge staples in helping me lead a healthier lifestyle.

Stephanie Jeannot

Wednesday 26th of April 2017

Yup. 30 minutes before is good amount of time to not get those stitches on your side. Great thoughts here!

Dawn Nieves

Wednesday 26th of April 2017

This is a great list! I need to pick up a few of these things like that food scale and spiralizer. Thanks for the food list too!


Wednesday 26th of April 2017

You're welcome! I'm hoping it comes in handy for you.