Olympian and celebrity personal trainer Sarah Lindsay’s new fitness rules for 2023

Personal trainers and sibling duo Sarah and Matt Lindsay shares their healthy breakfast, lunches dinner and snacks to keep you going. 

DIET PLAN, DAY ONE: TOTAL CALORIES = 1,550 

Breakfast: Salmon, eggs, avocado and rocket 

Roar trainer Matt Lindsay’s salmon, egg and avocado breakfast 

Eggs: Are highly satiating and may reduce calorie intake later in the day. Regularly eating eggs may promote weight loss. Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need.

Avocado: Numerous studies have shown that eating avocado can improve heart disease risk factors like total, ‘bad’ LDL and ‘good’ HDL cholesterol, as well as blood triglycerides.

Salmon: Salmon is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease.

Tomato: Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K.

Rocket: Both these leafy greens are rich in chlorophyll, amino acids and vitamins C, E, B and K. They also contain beta-carotenes, as well as lutein and zeaxanthin (for eye health). But rocket also provides glucosinolates, which help to protect against cancer.

Lunch: Chicken box

1 Grilled chicken breast 

100-150g Chopped mushrooms

Tilda Microwave Lime and Coriander Basmati Rice 

Large handful of spinach 

Method: 

1. Season the chicken breast with lemon juice, rosemary, parsley, garlic and paprika and a squeeze of lemon

2. Grill under a high heat for around 10 minutes 

3. Dry-fry the mushrooms for around 5 minutes, until lightly browned. Add a garlic powder, Himalayan salt or a little paprika to the mushrooms if you want them to have more flavour

4. To heat the rice, squeeze the pouch and tear the top corner open to 2cm. Heat upright in microwave on full power for 2 minutes (800W). Tear open, tip out and fluff with a fork before serving. 

5. Serve the chicken, mushrooms and rice on a bed of fresh spinach leaves – which can be wilted down with the mushrooms, if you prefer 

Snack: Oat energy booster

Heat 50g oats with 200ml unsweetened almond milk in a pan on the hob for around five minutes. Top with sweet cinnamon or a teaspoon of protein powder of your favourite flavour 

Dinner: Sea bass

2 Sea bass fillets 

50g of low fat hummus

2-3 Spring onions 

100-150g Mixed peppers 

Large handful of mixed leaves

Dinner: Sea bass served with mixed peppers, salad leaves and hummus 

Method: 

1. Steam the sea bass fillets for around five minutes, adding a squeeze of lemon

2. Wash and chop the onions, peppers, and mixed leaves3. Serve with hummus and enjoy! 

SNACK IDEAS

Coconut salted caramel protein bites

Roar trainer Matt Lindsay’s coconut caramel bites

Nutrition: 80kcal each and 2g of sugar per batch

Ingredients (available from any supermarket) – makes eight bites:

• 5g Coconut oil 
• 20g Shredded coconut 
• 20g Linwoods Milled Flaxseed
• 15g Protein powder (any will work)
• 40g Skinny co caramel chocoholic spread

Method: Mix the ingredients together then separate into eight balls

Pop them in the fridge to harden, then enjoy 

Gluten free, low sugar, keto brownies

Nutrition: Each brownie has under 1g of sugar and 193kcal, 2.7g carbs, 16.9g fat

Ingredients – makes six brownies: 

• 40g Coconut flour
• 1/3 tsp Baking powder
• 30g Unsweetened cacao powder 
• 85g Melted butter
• 60g Stevia
• 1 egg 
• 1 tsp Vanilla extract 
• 40g no added sugar chocolate chips 

Method: Mix the coconut flour, baking powder, cacao powder

Melt butter and add to stevia

Mix in the rest of the ingredients

Add in one egg and vanilla extract 

Put in the over at 160C for 25 minutes

Leave to cool on a rack, then serve