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Personal trainers and sibling duo Sarah and Matt Lindsay share their healthy breakfasts, lunches, dinners, and snacks to keep you going.
DIET PLAN, DAY ONE: TOTAL CALORIES = 1,550
Breakfast: Salmon, eggs, avocado and arugula
Roar coach Matt Lindsay’s salmon, egg and avocado breakfast
Eggs: These are very satiating and can reduce caloric intake later in the day. Eating eggs regularly can 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 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 lower disease risk factors.
Tomato: Tomatoes are the main 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.
Arugula – These two leafy greens 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 arugula also provides glucosinolates, which help protect against cancer.
Lunch: Chicken Box
1 grilled chicken breast
100-150g sliced mushrooms
Tilda Microwave Cilantro Lime Basmati Rice
A 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 over high heat for about 10 minutes.
3. Fry the mushrooms for about 5 minutes, until lightly golden. Add garlic powder, Himalayan salt or a little paprika to the mushrooms if you want them to have more flavor
Four. To heat the rice, squeeze the bag and tear the top corner open 2 cm. Microwave upright on full power for 2 minutes (800 W). Open, turn over and stir with a fork before serving.
5. Serve the chicken, mushrooms and rice on a bed of fresh spinach leaves, which can be wilted with the mushrooms if you prefer.
Snack: Oatmeal energy booster
Heat 50 g of oats with 200 ml of unsweetened almond milk in a pan on the stove for about five minutes. Top with sweet cinnamon or a teaspoon of protein powder in your favorite flavor
Dinner: Sea Bass
2 sea bass fillets
50g low-fat hummus
2-3 chives
100-150g mixed peppers
A large handful of mixed leaves
Dinner: Sea bass served with mixed peppers, salad leaves and hummus
Method:
1. Steam the sea bass fillets for about five minutes, adding a squeeze of lemon.
2. Wash and chop the onions, peppers and mixed greens.3. Serve with hummus and enjoy!
SNACK IDEAS
Coconut Salted Caramel Protein Bites
Roar Coach Matt Lindsay’s Coconut Candy Bites
Nutrition: 80 kcal each and 2 g of sugar per batch
Ingredients (available at any supermarket): for eight bites:
- 5g coconut oil
- 20 g grated coconut
- 20g Linwoods ground flaxseed
- 15g protein powder (any will work)
- 40g Skinny Coconut Caramel Chocoholic Cream
Method: Mix the ingredients and then separate them into eight balls.
Pop them in the fridge to harden, then enjoy.
Gluten Free, Low Sugar Keto Brownies
Nutrition: Each brownie has less than 1 g of sugar and 193 kcal, 2.7 g of carbohydrates, 16.9 g of fat
Ingredients – makes six brownies:
- 40g coconut flour
- 1/3 teaspoon baking powder
- 30 g unsweetened cocoa powder
- 85g melted butter
- 60 g of stevia
- 1 egg
- 1 teaspoon vanilla extract
- 40 g no sugar added chocolate chips
Method: Mix coconut flour, baking powder, cocoa powder
Melt the butter and add it to the stevia.
Mix with remaining ingredients
Add one egg and vanilla extract.
Put in the oven at 160C for 25 minutes
Let cool on a wire rack, then serve.