Bikini Olympia Champion Lauralie Chapados’ First Full Week of Eating for 2025 Olympia Prep

Meal One — Breakfast

• Calories — 360
• Protein — 30 grams 
• Carbs — 43 grams 
• Fats — 13 grams

Lauralie Chapados starts her day with fasted cardio. A study published in The British Journal of Nutrition demonstrated that fasted cardio can increase fat oxidation, improving adult body composition. (1)

Before hitting the gym, Chapados prepares breakfast consisting of pancakes, chocolate chips, 40 grams of IsoJect whey protein, peanut butter, powdered sugar, dark maple syrup, chicken, and 30 grams of oats (all ingredients are non-GMO). She credits using oats to eight-time Figure Olympia Cydney Gillon, stating the brand she uses has been a game changer. Chapados couldn’t digest oatmeal well last year.

Meal Two

• Calories — 358
• Protein — 28 grams
• Carbs — 22 grams
• Fat — 15 grams

Chapados’ second meal features jasmine rice and French green beans or lettuce, which aid digestion. She includes shredded chicken, ground turkey, virgin olive oil, and red pepper flakes. Cucumbers aid digestion and hydration. 

Chapados typically takes a pre-workout supplement with her meals but saves it during training to enhance exercise performance and decrease fatigue. (2)

Meal Three — Pre-Workout

• Calories — 353
• Protein — 30 grams
• Carbs — 26 grams
• Fats — 14 grams

Before heading to the gym, Chapados prepares ground turkey, four ounces of chicken, 2.5 ounces of avocado, shredded lettuce, hazelnuts, organic cucumber, three ounces of Japanese sweet potato, and a dash of salt for taste.

Chapados adds vegetable broth free of added flavors, sugar, or thickeners. Hazelnuts are high in antioxidants and contain healthy fats that can benefit heart health. (3)

Meal Four

• Calories — 215 calories
• Protein — 20 grams
• Carbs — 18 grams
• Fats — 7 grams

Chapados’ post-workout meal includes salad, chicken breast, cucumbers, and yams. (4)

Meals Five & Six 

• Calories — 295
• Protein — 34 grams
• Carbs — 19 grams
• Fats — 7 grams

Chapados’ dinner comprises egg whites, peanut butter, and bread. She prefers sleeping with a full stomach. She keeps tea nearby to quell night-time cravings. Her hack for curbing cravings is scraping her tongue with her toothbrush when brushing her teeth and using mouthwash.

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References

1. Vieira, A. F., Costa, R. R., Macedo, R. C., Coconcelli, L., & Kruel, L. F. (2016). Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis. The British journal of nutrition, 116(7), 1153–1164. https://doi.org/10.1017/S0007114516003160 
2. Kaczka, P., Batra, A., Kubicka, K., Maciejczyk, M., Rzeszutko-Bełzowska, A., Pezdan-Śliż, I., Michałowska-Sawczyn, M., Przydział, M., Płonka, A., Cięszczyk, P., Humińska-Lisowska, K., & Zając, T. (2020). Effects of Pre-Workout Multi-Ingredient Supplement on Anaerobic Performance: Randomized Double-Blind Crossover Study. International journal of environmental research and public health, 17(21), 8262. https://doi.org/10.3390/ijerph17218262
3. Di Renzo, L., Cioccoloni, G., Bernardini, S., Abenavoli, L., Aiello, V., Marchetti, M., Cammarano, A., Alipourfard, I., Ceravolo, I., & Gratteri, S. (2019). A Hazelnut-Enriched Diet Modulates Oxidative Stress and Inflammation Gene Expression without Weight Gain. Oxidative medicine and cellular longevity, 2019, 4683723. https://doi.org/10.1155/2019/4683723 
4. Uchida, M., Park, J., Fujie, S., Hosomi, K., Horii, N., Watanabe, K., Sanada, K., Shinohara, Y., Mizuguchi, K., Kunisawa, J., Iemitsu, M., & Miyachi, M. (2024). Effect of resistance training and chicken meat on muscle strength and mass and the gut microbiome of older women: A randomized controlled trial. Physiological reports, 12(12), e16100. https://doi.org/10.14814/phy2.16100

Featured image: @lauraliechap on Instagram