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

Personal trainers and sister duo Sarah and Matt Lindsay share healthy breakfasts, lunches and snacks to keep you going.


Breakfast: Salmon, eggs, avocado and rocket

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

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

Eggs: Very filling and can reduce calorie intake during the day. Eating eggs regularly can help you lose weight. Whole eggs are one of the most nutritious foods on the planet, containing a little bit of all the nutrients you need.

Avocado: Many studies have shown that eating avocado can improve heart disease risk factors such as 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 reduce disease risk factors.

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

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

Lunch: box chicken

1 grilled chicken breast

100-150 g of chopped mushrooms

Tilda Microwave Lime and Coriander Basmati Rice

A large handful of spinach


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

2. Bake on high heat for about 10 minutes

3. Fry the mushrooms for about 5 minutes, until slightly browned. Add garlic powder, Himalayan salt or a little paprika to the mushrooms if you want to have more flavor.

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

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5. Serve the chicken, mushrooms and rice on a bed of fresh spinach leaves – which you can toss with the mushrooms, if you like.

Snack: Oat energy booster

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

Dinner: sea bass

2 bass fish fillets

50 g low-fat hummus

2-3 onions

100-150 g mixed pepper

A large handful of mixed leaves

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

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


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

2. Wash and chop the onion, pepper, and mixed leaves3. Serve with hummus and enjoy!


Salted coconut caramel protein bites

Roar trainer Matt Lindsay's bite of coconut caramel

Roar trainer Matt Lindsay’s bite of coconut caramel

Nutrition: 80kcal each and 2g sugar per batch

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

  • 5 g of coconut oil
  • 20 gr of grated coconut
  • 20 g Linwoods Milled Flaxseed
  • 15 g protein powder (optional)
  • 40g skinny chocolate caramel spread

Method: The ingredients are mixed and then separated into eight balls

Place in the fridge to harden, then enjoy

Gluten free, low sugar, keto brownies

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

Ingredients – make six brownies:

  • 40 g of coconut flour
  • 1/3 tsp Baking powder
  • 30 g cocoa powder without sugar
  • 85 g of melted butter
  • 60 grams of stevia
  • 1 egg
  • 1 tsp vanilla extract
  • 40g no added sugar chocolate chips

Method: Mix starch, baking powder, cocoa powder

Melt the butter and add to the stevia

Mix the other ingredients

Add in one egg and vanilla extract

Put it on top at 160C for 25 minutes

Leave to cool on a rack, then serve


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