Crowned the Fittest Woman on Earth for the last five years in a row, Tia-Clair Toomey-Orr’s life revolves around fitness.
She trains two to three times a day for most of the year, pushing her body to the limits of its ability.
To sustain such high levels of intensity, the Australian prioritises recovery and fuelling.
On her YouTube channel, Toomey recently released what a day of eating looks like for her. She takes in around 2,900 calories, including over 134g of protein, 65g of carbohydrate and 80g of fat.
Here’s a breakdown of a day of eating.
1st Breakfast
After waking up at 7:30am, Toomey had a cup of oats mixed with 40g of blueberries, a banana and honey.
"This is something I love to eat before [training]. I feel satisfied, and I feel like I have the right amount of energy before my session," she said.
2nd Breakfast
After her first session of the day, Toomey moved on to her second breakfast and about midday.
This was a bagel with one half topped in peanut butter and jam, and the other half with avocado and eggs. She’ll sometimes finish this off with some bacon too.
The 27-year-old says although there’s quite a lot of fat in this meal, she likes to eat a high-fat diet rather than a typical high-carb diet.
She has also already drunk over 2 litres of water by this time.
Mid-Session Snack
During her afternoon lifting session, Toomey drinks two Fuel for Fire smoothie pouches.
Lunch
Toomey eats her third meal of the day immediately after her lifting session. She has some rice mixed with a kidney bean dal, washed down with a protein shake.
She says she has one or two protein shakes a day - one with lunch and sometimes one after a session.
Dinner
Dinner consists of Salmon with beetroot, rice, and some baked vegetables.
Toomey says her evening meal is based around a protein source - usually fish or white meat - while her meals during the day have more carbs to keep her energy levels high.
For dessert, she might have a cup of tea and a slice of homemade oat bar.
She trains two to three times a day for most of the year, pushing her body to the limits of its ability.
To sustain such high levels of intensity, the Australian prioritises recovery and fuelling.
On her YouTube channel, Toomey recently released what a day of eating looks like for her. She takes in around 2,900 calories, including over 134g of protein, 65g of carbohydrate and 80g of fat.
Here’s a breakdown of a day of eating.
1st Breakfast
After waking up at 7:30am, Toomey had a cup of oats mixed with 40g of blueberries, a banana and honey.
"This is something I love to eat before [training]. I feel satisfied, and I feel like I have the right amount of energy before my session," she said.
2nd Breakfast
After her first session of the day, Toomey moved on to her second breakfast and about midday.
This was a bagel with one half topped in peanut butter and jam, and the other half with avocado and eggs. She’ll sometimes finish this off with some bacon too.
The 27-year-old says although there’s quite a lot of fat in this meal, she likes to eat a high-fat diet rather than a typical high-carb diet.
She has also already drunk over 2 litres of water by this time.
Mid-Session Snack
During her afternoon lifting session, Toomey drinks two Fuel for Fire smoothie pouches.
Lunch
Toomey eats her third meal of the day immediately after her lifting session. She has some rice mixed with a kidney bean dal, washed down with a protein shake.
She says she has one or two protein shakes a day - one with lunch and sometimes one after a session.
Dinner
Dinner consists of Salmon with beetroot, rice, and some baked vegetables.
Toomey says her evening meal is based around a protein source - usually fish or white meat - while her meals during the day have more carbs to keep her energy levels high.
For dessert, she might have a cup of tea and a slice of homemade oat bar.
