Check Out Tia-Clair Toomey’s 4,200-Calorie Day of Eating Leading Up to the 2022 CrossFit Games

Toomey's diet leading up to the 2022 CrossFit Games consisted of 4,200 calories per day.

After winning her sixth consecutive CrossFit Games in 2022 to become the all-time winningest individual CrossFitter in history, it was a mystery whether or not Tia-Clair Toomey would retire from competitive CrossFit or continue her unprecedented string of dominance. On Aug. 22, 2022, it was confirmed that Toomey would continue to appear in elite competition, at least in the Team division, at the 2022 Down Under Championship.

How does the reigning six-time Fittest Woman on Earth® prepare for her debut in Team competition? By following the new diet to that helped her reach the top of the podium at the 2022 Games. On Sept. 1, 2022, Toomey took to her YouTube channel to share a full day of eating with her 4,200-calorie diet. Check it out below:

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Toomey’s coach and husband, Shane Orr, opened the video explaining the new diet Toomey followed two weeks prior to the start of the 2022 Games. The goal was to test how she would handle the volume of food and if her digestion would remain undisrupted.


Toomey’s previous breakfasts utilized bagels as a carb source, but her new diet swapped them for ciabatta rolls. The ciabatta rolls were topped with two slices of turkey bacon, two whole eggs, 50 grams of avocado, half a tablespoon of butter, and a side of 45 grams of granola with peanut butter and dark chocolate bits. That was paired with 150 grams of unsweetened almond milk yogurt.

Toomey enjoyed two beverages for breakfast. The first was a glass of orange juice with a scoop of creatine, and the second was a greens powder mixture for additional nutrients. While coffee was noticeably absent from her breakfast, Toomey stated that she enjoys one to two cups of coffee daily.

The timing of Toomey’s meals was critical for optimizing her performance. Not consuming many fats before a workout improved her training, and the expectation is that would also be the case mid-competition. Altogether, Toomey’s breakfast totaled 1,200 calories.


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A post shared by Tia-Clair Toomey-Orr (@tiaclair1)

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Intra-Workout Meal & Lunch

During a break amidst her training session — about a fourth of the way through — Toomey crushes a peanut butter and jelly sandwich, some fruit gummies, and a Nutrigrain bar. Toomey decides how much of her intra-workout meal and coinciding snacks to consume based on how she feels. Nothing is required, and this is when the timing of food comes into play. If she doesn’t feel hungry, she won’t eat anything too filling, which could slow down her training times.

Toomey’s lunch consists of 5.5 ounces of steak mince and 240 calories of jasmine rice, adding 547 more calories to her daily total.


After a session in the pool, Toomey’s dinner consists of a six-ounce filet mignon with two cups of mashed potatoes with some added butter. For additional carbs, she only consumes 1.12 cups of Honey Nut Cheerios with a cup of milk and two more packs of fruit gummies. Toomey’s total calorie count at the end of the day is approximately 4,200.

Featured image: @tiaclair1 on Instagram