Sarah Chalke Workout and Diet


Born: 1976

Sarah Chalke is from Canada. She began her acting career at age 8 in musical theater and became a reporter on the show KidZone when she was 12. In 1993, Chalke landed a role on Roseanne, but her big break came in 2001 with Scrubs which she played in for all 9 seasons. Other roles include the animated series Rick and Morty and Netflix’s Firefly Lane. Chalke is an ambassador for the Audrey Hepburn Children’s Foundation and she also advocates for breast cancer awareness. She has 2 children with former partner Jamie Afifi. Chalke has hundreds of thousands of followers on social media. She is 5 feet, 7 inches tall and weighs about 125 lbs.

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Sarah Chalke’s Diet

Diet Summary

Chalke has always been into healthy eating. As a teen, she followed a vegetarian diet, but over the years, she slowly added animal protein back into her menus and she now eats a full range of foods. Her approach to diet is reasonable portions of healthy foods, with room for the occasional indulgence. She admits to sometimes overdoing it on the coffee and she loves dark chocolate.

Estimated Macros

Medium Fat

Medium Carb

Medium Protein

Diet Details

Naturally Healthy

Chalke says that she naturally gravitates toward healthy foods, making it easier to maintain her weight.

Portion Control

Chalke doesn’t follow any particular diet. She eats reasonable amounts of whole, natural foods, and doesn’t deny herself the occasional dessert.

Vegetarian Dabbles

Chalke was a vegetarian as a teen. The first animal protein she added back into her diet was fish. A few years after that, she reintroduced chicken, and then beef a while later.

Dark Addictions

Chalke is a coffee devotee, particularly when she’s putting in long hours at work, and she also adores dark chocolate and admits that sometimes all that caffeine gives her insomnia.

What to Eat

  • Whole, natural foods
  • Everything in moderation
  • Eggs
  • Veggies
  • Salads
  • Fish
  • Poultry
  • Beef
  • Goat cheese
  • Rice
  • Fresh fruit
  • Dark chocolate
  • Coffee
  • Water

What to Avoid

  • Overeating
  • Junk food
  • Processed foods
  • Empty-calorie foods
  • Artificial additives
  • Chemical ingredients

Chalke on her diet

‘I was…raised to eat the good-for-you foods, so that’s how I eat now.’

Chalke on her favorite foods

‘I love really, really health stuff.’

Chalke on her dessert

‘A little treat from time to time is good.’ a

Chalke on why she eats meat

‘There’s no tofu imitation product to match it.’

Sarah Chalke’s Workout Routine

Workout Routine

Always Active

Growing up, Chalke was very athletic. She went out for all the team sports including basketball and volleyball.

Nerdy But Demanding

Chalke joined the racewalking team, which she says sounds easy but is actually quite challenging.

Mix It Up

Chalke engages in different activities for fitness to keep things interesting and to stave off boredom.

Daily Dose

Chalke finds a way to make exercise a natural part of her day, whether it be a formal workout at the gym or walking the dog.

Cardio Queen

Chalke gets her cardio in the form of jogging, hiking, dancing, and taking a stroll with her pup.

Flexibility Matters

Chalke does yoga on a regular basis because it is good for both her body and her mind.

Flow with Xflowsion

Chalke also does a fitness routine called Xflowsion, a mix of martial arts, yoga and power dance.

Exercise Style

A Sarah Chalke Routine

  • Be active every day
  • Mix it up to avoid getting bored
  • Hike
  • Jog
  • Dance
  • Walk the dog
  • Yoga
  • Xflowsion class

Chalke on changing up her routine

‘I have to vary it up, otherwise I’d get bored.’

Chalke on Xflowsion

‘There’s so much variety that an hour and fifteen minutes just flies by and you never get bored.’

Chalke on the benefits of Xflowsion

‘I feel so much stronger now, and I definitely have lots of energy.’

Chalke on Yoga

‘It’s such a good way to de-stress, though I have not figured out how to quiet my mind for the full hour.’

Sarah Chalke’s Supplements

Chalke is keeping any supplements she might be taking on the down low. So, below are options that may benefit anyone following a similar diet plan.

green supplement

Greens Supplement

Chalke eats lots of veggies every day, but if you don’t get enough, try a greens supplement.

Vitamin D

Vitamin D

Calcium and vitamin D are also good choices for strong bones, as well as for those who have undergone chemotherapy. Vitamin D may even help prevent cancer.

Vitamin C

Vitamin C

Vitamin C is another antioxidant that may reduce cancer risk.



A multivitamin will also help cover your nutritional bases.



Chalke struggles with sleep; magnesium helps promote relaxation, as does chamomile.

Sarah Chalke’s Lifestyle

Inveterate Insomniac

Chalke admits to struggling with insomnia, not helped by her caffeine addiction or her inability to make decisions. She sometimes checks her email in the middle of the night just to stop focusing on the fact that she’s not sleeping.

Sleep Hacks

Chalke uses a lavender spray on her pillow for its soothing effects, and she also keeps a glass of water on her nightstand so she doesn’t have to get up if she’s thirsty.

Multitalented Miss

Chalke is fluent in German and French, and, although she was kicked out of choir in 5th grade, she can sing and also plays the guitar and the cello.

Breast Cancer Awareness

Chalke’s grandmother had breast cancer, prompting Chalke to accept the lead in Why I Wore Lipstick to My Mastectomy. She was an ambassador for the Susan G. Komen Passionately Pink for the Cure,and she is outspoken out the need for early breast cancer detection.

Giving Back

Chalke’s parents run an adoption agency in Vancouver. Chalke works with the charity Half the Sky which helps Chinese orphans. She is also an ambassador for the Audrey Hepburn Children’s Foundation, and active in several other charities.

Proud Mama

Chalke’s son Charlie was born in 2009 and daughter Frances (Frankie) in 2016. Her son was diagnosed at age 2 with Kawasaki disease, a common cause of heart disease.

6G Fur Baby

The cast of Scrubs pooled their money to win a chocolate Labrador puppy for Chalke in a charity auction, which she then took with her to work every day.

Chalke on her sleep hacks

‘A friend gave me lavender spray for my pillow…and I keep water by my bed…because if you get out of bed, you’re kind of screwed.’

Chalke on what keeps her up at night

‘Everything, especially decisions. My dad taught me to make a list of pros and cons, but it always looks like 50-50 to me.’

Chalke on breast cancer awareness

‘It doesn’t matter if you don’t have a family history, it doesn’t matter if you’re young…early detection is the key.’

Chalke on her favorite thing

‘My favorite thing in the world is reading to my kids.’

Chalke on her Labrador Lola

‘Her middle name is 6G, but the money went to a good cause!’

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