Eat to get strong

How to Eat to Get Strong

#StrongWoman Lill Kimble lives strong. She works out, she’s consistent, and she lifts like nobody’s business! But she knows something that you don’t, that by not following an eating plan suited to your goals is like eating cereal with a fork – you’ll get nowhere.

People often ask me what I do differently, or how I fill my grocery basket. The meals I put up on my Instagram stories always receive a span of questions, so I thought I would put together some informative advice on what you should eat to get strong.

I like to think that I’m relatively strong, and I know that this is not due to my efforts under the bar alone.
When I’m in full prep mode for a competition, I eat like I get paid to – and therefore my energy levels are high, I sleep like the dead, and I’m lifting at a high intensity for weeks on end without a hiccup.

There are no secret food items or magic formulas. There are no shortcuts:

  •  Stick to good sources of protein, carbohydrates and fats – keep it simple.
  • Do not under eat
  • Eat before and after your training sessions.
  • Do not sacrifice calorie dense quality foods for low-calorie foods to save on calories when you want to get stronger.

I plan my meals and caloric intake based on the amount of energy I will expend that day. The more energy I burn (training days), the more calories I consume. If I’m not doing much, I reduce my calorie intake (non-training days). Here is a sample of my training-day meals, and a general grocery list:

Training Day Meals

Meal 1 – 4 AM
2 TBS Greek Yoghurt
Scoop Whey Isolate
TSP Hemp protein
Cup of water

Meal 2: 10 AM
100gr Chicken
100gr Sweet Potato
100gr Green Beans

Meal 3: Mid-morning
200gr Greek Yoghurt
Scoop whey isolate
handful cranberries

Meal 4: Lunch
100gr chicken
100gr sweet potato
Broccoli, redskin peanuts, feta cheese

Meal 5: Afternoon Snack
4 Rice Cakes
2 TBS Nutella/Macadamia Nut butter

Meal 6: Dinner
100gr chicken
100gr Sweet Potato
100gr courgettes

Meal 7: Before Bed
Something sweet and decadent

Here are some items you can find on my grocery list:


  • Chicken
  • Ostrich
  • Salmon
  • Eggs
  • Greek Yoghurt
  • A gold Standard Whey Isolate
  • Feta Cheese

Carbohydrates (these are fast metabolising carbs):

  • Sweet Potato
  • Brown Rice
  • Basmati Rice
  • Rice Cakes
  • Rye Bread


  • Cranberries
  • Blueberries
  • Pineapple

Vegetables (these are anti-estrogenic):

  • Spinach
  • Kale
  • Broccoli
  • Cauliflower
  • Courgettes
  • Brussel Sprouts

Remember: not all calories are the same and if you are training for strength, ‘fitting your macros‘ isn’t always the best answer.

If you want to get strong, think about eating for performance. Replace the junk with good, nutritious food. Stick to the basics, and you will figure out how to fine-tune things along the way.



Lill Bianchi Kimble is the head coach and owner of Off the Grid Athletic, a world champion powerlifter, deadlift world record holder, Fitness Mag contributor and overall badass who inspires women to get stronger.

Instagram: @Lill_Kimble

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Author: Tanja Schmitz

Founder and Editor of Fitness Magazine. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.

Founder and Editor of Fitness Magazine. You'll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.