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

Personal trainers and brother duo Sara and Matt Lindsay share healthy breakfasts, lunches, dinners and snacks to help you keep fit.

Diet Plan, Day 1: Total Calories = 1,550

Breakfast: salmon, eggs, avocado, arugula

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

Eggs: Very satiating and may reduce calorie intake later in the day. Eating eggs regularly may promote weight loss. Whole eggs are one of the most nutritious foods on the planet, providing just about every nutrient you need in small amounts.

Avocados: Numerous studies have shown that eating avocados improves heart disease risk factors such as total cholesterol, “bad” LDL cholesterol, “good” HDL cholesterol, and blood triglycerides.

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

Tomatoes: Tomatoes are a major source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. It is also a good source of vitamin C, potassium, folic acid and vitamin K.

Rocket: Both of these leafy greens are rich in chlorophyll, amino acids, and vitamins C, E, B, and K. It also contains beta-carotene, lutein, and zeaxanthin (for eye health). But rocket also provides glucosinolates, which help protect against cancer.

Lunch: Chicken Box

1 grilled chicken breast

100-150g chopped mushrooms

Tilda Microwave Lime and Coriander Basmati Rice

a handful of spinach


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

2. Bake on high heat for about 10 minutes

3. Dry roast the mushrooms until lightly browned, about 5 minutes. If you want to flavor the mushrooms, add garlic powder, Himalayan salt, or a little paprika to the mushrooms.

Four. To heat the rice, squeeze the pouch and tear the top corner to 2 cm. Heat in the microwave at full power (800W) for 2 minutes. Before serving, split open and fluff ends with a fork.

Five. Arrange chicken, mushrooms and rice on fresh spinach leaves.

Snack: Oat Energy Booster

Microwave 50g of oats and 200ml of unsweetened almond milk for about 5 minutes. Top with sweet cinnamon or 1 teaspoon of your favorite protein powder.

Dinner: sea bass

2 sea bass fillets

50g low-fat hummus

2-3 green onions

Mixed peppers 100-150g

a large handful of mixed leaves

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

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


1. Steam sea bass fillet for about 5 minutes and squeeze lemon

2. Wash and chop onions, peppers and mixed leaves3. Enjoy with hummus!

snack ideas

Coconut Salted Caramel Protein Bites

Roar Trainer Matt Lindsay's Coconut Caramel Bite

Roar Trainer Matt Lindsay’s Coconut Caramel Bite

nutrition: 80kcal per piece, 2g sugar

Ingredients (available in any supermarket) – 8 bites:

  • 5g coconut oil
  • 20g shredded coconut
  • 20g Linwoods Milled flaxseed
  • 15g protein powder (any kind is fine)
  • Skiniko Caramel Chocoholic Spread 40g

Method: Mix ingredients and divide into 8 balls.

Refrigerate to harden before serving

Gluten Free, Low Sugar, Keto Brownies

nutrition: Each brownie contains less than 1g of sugar, 193kcal, 2.7g of sugar, 16.9g of fat

Ingredients – Makes 6 brownies.

  • 40g coconut flour
  • 1/3 teaspoon baking powder
  • 30g unsweetened cocoa powder
  • 85g melted butter
  • 60g of stevia
  • 1 egg
  • 1 teaspoon vanilla essence
  • 40g unsweetened chocolate chips

Method: Mix coconut flour, baking powder and cocoa powder

Melt butter and add to stevia

mix the rest of the ingredients

Add 1 egg and vanilla essence

Place in the oven at 160°C for 25 minutes

Allow to cool on a rack before serving

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