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What Does The World’s Fittest Woman Eat in a Day?

Fittest on Earth Tia-Clair Toomey gives us an idea of how she fuels her body to prepare for the 2021 CrossFit Games.

As Games training reaches its final crescendo ahead of kick off in Madison next week, Tia-Clair Toomey took to her YouTube Channel to share what she eat in a day of training to fuel her throughout her workouts. So, what does the world’s fittest woman eat in a day?

This isn’t the first video Tia has done which covers her diet, but this is the first one which focuses on her nutrition as she trains for the 2021 NOBULL CrossFit Games — arguably one of the more intense periods in her training and season.

What does the World’s Fittest Woman Eat in a Day?

To kick things off, Tia usually starts the day with a coffee but not on the day of this video. At 7.30am, before her morning cardio session, she will have her first breakfast to fuel her for the day of training ahead.

Breakfast 1:

  • Oatmeal
  • Frozen Blueberries
  • Banana
  • Honey

10g protein, 98g carbs, 4g fat

Tia’s partner and coach Shane, on the other hand, is experimenting by replacing his morning coffee with celery juice. Delicious.

Following her morning training session, she will have a second breakfast.

Breakfast 2:

  • Onion Bagel
  • Large Egg
  • Half an Avocado
  • Peanut Butter
  • Sugar-free Blackberry Jam

21g protein, 64g carbs, 32g fat

By this time it’s midday, and Tia moves into her afternoon training session. You can get an idea of what Tia’s Games training sessions look like here. She’s also gotten through about 1.5 liters of water.

Moving into the afternoon lifting session, Tia opts for a Fuel for Fire for something easy to consume and already broken down.

muscle upSource: Courtesy of CrossFit Inc.
Tia on the Rings


  • Kidney beans + Carrot + Tamarind
  • Organic Basmati Rice
  • Chocolate Chip Brownie


  • Fuel for Fire (Strawberry Banana)
  • Apple
  • Vegan Powder-Pro Iced Oatmeal Cookie

67g protein, 206g carbs, 23 fat

Tia is constantly drinking water throughout the day to not get dehydrated while training.


  • Fish Oil
  • Roasted Smoked Salmon
  • Carrot with Coconut and Ginger Soup
  • Mixed Vegetables
  • Basmati Rice

36g protein, 435g carbs, 19g fat

Tia tends to eat more carbs at the start of the day to fuel her sessions, and ends the day with a higher amount of protein for recovery. She also rotates between other meats to make sure she gets all the value out of each various protein.


  • Opti-Greens 50
  • Opti-Reds 50
  • Fish Oil
  • Multivitamins
  • Zinc

So what does the world’s fittest woman eat in a day? A good combination of carbs for energy, protein for sustainability and fat to keep her going on tough training days — all together around 2900 calories.

Read More: Meet 2021 CrossFit Games Rookie Sydney Michalyshen

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