Cheatsheet for a Healthy Lifestyle in 2025

As the New Year approaches, reflecting on our health and setting intentions for the year ahead is natural. Whether you want to eat healthier, move more, or feel your best, having a clear, actionable checklist can simplify the process.

A healthy lifestyle doesn’t have to be complicated—success comes from small, consistent steps in the right direction.

This guide breaks it down into five key areas: meal planning, exercise, hydration, sleep, and mindfulness.

With practical tips, insights, links to useful resources, and an introduction to how our healthy ready meals can make your journey easier, you’ll be set up for success in 2025.

1. Plan Your Meals with Purpose

Understanding Macros

“Macros” refer to macronutrients—proteins, carbohydrates, and fats—which are the primary sources of energy for your body. Getting the right balance of macros is crucial for maintaining energy, building muscle, and supporting overall health.

Protein: Builds and repairs tissues, supports muscle growth, and is essential for hormones and enzymes.
RDA: ~0.8g per kilogram of body weight (~56g/day for men, 46g/day for women). Active individuals may require 1.2–2.0g per kg. (Source)
Carbohydrates: Provide energy for your body and brain.
RDA: 45–65% of daily calorie intake (~225–325g for a 2,000-calorie diet). (Source)
Fats: Support brain health, hormone production, and energy storage.
RDA: 20–35% of daily calories (~44–77g for a 2,000-calorie diet). (Source)

Practical Tips for Meal Planning:

Create a Weekly Menu: Dedicate a day to map out meals and snacks.
Stock Up on Protein: Keep essentials like our Ready Cooked Chicken Breasts or Chicken Bites meals in your freezer. Pair them with vegetables or grains for quick, balanced meals.
Batch Prep for Ease: Prep roasted veggies, grains, and sauces in advance. Combine them with our chicken for effortless dinners.
Portion Control: Use our macro-friendly Pots of Gold meals for quick and convenient meal options.

2. Move Your Body Regularly

Ways to Build Exercise Into Your Routine:

Find Activities You Love: Yoga, hiking, or even dancing—make it fun!
Start Small but Stay Consistent: Aim for 150 minutes of moderate activity per week. (Source)
Fuel Effectively: Pair your workouts with meals rich in protein and carbs, like our Ready Cooked Chicken with brown rice or quinoa.

3. Stay Hydrated

How Much Water Should You Drink?

The National Academies recommend:

Men: Around 3.7 litres (or 125 ounces) daily, including water from beverages and food.
Women: Around 2.7 litres (or 91 ounces) daily, also including all sources of water. (Source)
During Exercise or Heat: Add 1–2 extra glasses per hour of activity or exposure to heat to replenish what you lose through sweat.

Easy Hydration Hacks:

Keep a Bottle Handy: A reusable water bottle can serve as a visual reminder to stay hydrated.
Set Reminders: Use phone alarms or hydration apps like MyFitnessPal (you can also log all our meals here) to nudge you at regular intervals.
Infuse with Flavor: Make water more appealing by adding natural flavours like lemon slices, mint leaves, or a splash of fresh fruit juice.
Hydrate Through Food: Many fruits and vegetables, such as cucumbers, watermelon, and oranges, are naturally water-rich. Pairing them with one of our Ready Cooked Chicken Breasts or adding them to a side salad is a refreshing way to stay hydrated while enjoying a healthy meal.

Why Hydration Matters:

Proper hydration has far-reaching benefits:

Improves energy levels and mental clarity.
Aids digestion and helps prevent constipation.
Supports glowing, healthy skin.
Reduces headaches and fatigue caused by dehydration.

4. Prioritize Quality Sleep

Tips for Better Sleep:

Stick to a Schedule: Maintain consistent sleep and wake times.
Create a Calming Environment: Reduce light and noise before bed.
Eat Wisely at Night: Light meals like our Smooth Satay Chicken Curry can prevent discomfort.

5. Practice Mindfulness

Easy Mindfulness Practices:

Eat Mindfully: Slow down and savour our balanced meals to connect with your body’s hunger cues.
Gratitude Journaling: Note three things you’re thankful for each day.

Bringing It All Together

A healthy lifestyle in 2025 is within reach with a clear plan and the right tools. By focusing on meal planning, movement, hydration, sleep, and mindfulness, you can build habits that last all year long.

When life gets hectic, our healthy frozen ready meals are here to support you. Packed with balanced macros, ready in minutes, and made with real ingredients, they make healthy living effortless.

Ready to Start?

Kickstart your 2025 health journey today! Browse our range of macro-friendly healthy food options and make eating well the easiest part of your day.