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