Downloads, guides, and tools to help you take action today — no email required for most of them.
Downloads & Printables
Free Download
Five full days of meals — breakfast, lunch, dinner, and snacks — with a shopping list and the science behind every food choice.
Get the Free Meal Plan →Printable
A wallet-sized reference card listing every name manufacturers use for sugar on ingredient labels. Take it grocery shopping.
Download Free →Printable
Side-by-side comparison of what to replace in your pantry and what to stock instead — with brand suggestions included.
Download Free →Printable
Track what you eat, how you feel, and your energy levels. A practical tool for identifying your personal food triggers.
Download Free →Printable
A ready-to-use shopping list organized by section — produce, proteins, pantry, and what to avoid in each aisle.
Download Free →Guide
How a short walk after meals can reduce blood glucose spikes by up to 22% — and exactly how to make it a daily habit.
Download Free →Articles & Guides
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The Wellness Chek Guide brings it all together — the science, the food list, the habits, and the printable tools — in one place.
Get The Wellness Chek Guide for $19 →