Here’s the best way (and doesn’t require SQL knowledge):
Create a quick Core Data iPhone app (Or even Mac app) using the same object model as your List app. Write a few lines of code to save the default managed objects you want to the store. Then, run that app in the simulator. Now, go to ~/Library/Application Support/iPhone Simulator/User/Applications. Find your application among the GUIDs, then just copy the sqlite store out into your List app’s project folder.

Then, load that store like they do in the CoreDataBooks example.