Reigning Bikini champion Lauralie Chapados is keeping her diet locked in weeks before her title defense. On Sept. 17, 2025, she detailed her 1,801-calorie full day of eating.
Lauralie Chapados finally secured the Bikini Olympia throne in 2024 following years of trial and error. She’s carefully tailored her physique to meet the criteria for the Bikini division, focusing on balanced proportions as well as top-to-bottom symmetry. This has allowed her to dominate prominent stages like the Arnold Classic, a show she’s won three times (2022-2024).
If Chapados wants to walk away as a two-time Ms. Bikini Olympia, she’ll have a tough lineup to fend off. In addition to former three-time champ Ashley Kaltwasser, past titleholders Maureen Blanquisco and Jennifer Dorie could turn this event into a nailbiter.
Lauralie Chapados’ 1,801-Calorie Full Day of Eating Weeks from 2025 Mr. Olympia
Find her meal breakdown from the YouTube video below:
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Meal 1
- 225 grams of egg whites
- 30 grams of oatmeal
- Spinach
- Stevia
- Peanut butter
Chapados started her day with Hulk pancakes, a staple breakfast she had included in her diet for the past few seasons.
“Making the Hulk pancake. Starting our day strong, a little coffee, got my amino can, glutamine, and everything in there. I’m starving. It’s a lot of food today.”
Meal 2: Pre-Workout
- 4 oz boiled chicken breast
- 80 grams of white jasmine rice
- French green beans
- 20 grams of sauerkraut
- 4 Walnuts
- 5 grams of extra virgin olive oil
- dash of salt
30 minutes before training glutes, Chapados took down her second meal. One of her secret weapons for gut health has been eating sauerkraut, which is packed with probiotics.
“Delicious meal. I added a bit of salt, making sure that we get a pump because we train glutes today,” Chapados said. “The sauerkraut is a raw food, it’s living full of probiotics. It’s very low calories and it does activate your digestive system.”
Meal 3: Clean Refeed
- 5 oz filet mignon
- mushrooms
- 2 oz of sweet potatoes
- 140 grams of white jasmine rice
- asparagus
- tomatoes
- Grape Celsius
To meet her training demands, she’s had refeeds for the last five days, ensuring she keeps her calories in line with her total daily expenditure.
“Still a very balanced meal — that’s how we’ve been doing it. I’ve been having refeeds, Kim calls it food bumps in my baseline diet, which is a diet that I do just every day. I’ve done refeeds every day for the last five days and my weight hasn’t budged.”
Meal 4
- 3 oz of Japanese sweet potato
- 1.5 oz of avocado
- 4 oz lean ground turkey 99/1
- lettuce
- lemon juice
Chapados kept it clean for her fourth meal, sticking with a salad made of ground turkey and Japanese sweet potato.
Meal 5
- 6 hard-boiled egg whites
- 20 grams of oats
- 20 grams of peanut butter
She ends her night with egg whites, oats, and peanut butter, keeping protein high.
“This is it for this whole evening and whole day of food,” she said. “I like setting the scene, the candles, my kitchen is going to be super clean, so I’ll be ready to start the day tomorrow. I have a little peppermint tea.”
Total Macros
- Calories: 1,801
- Protein: 164 grams
- Carbs: 163 grams
- Fat: 52.2 grams
Chapados has linked up with “The Godfather of Bodybuilding,” Charles Glass, ahead of her next performance. She took back training lessons from Glass, who provided her with cues throughout their workout to maximize tone and development.
Chapados is focused on steady refeeds to ensure she’s not flat onstage. Don’t miss the 2025 Mr. Olympia contest from Oct. 9-12 in Las Vegas, Nevada. Fitness Volt will have live coverage.
Watch the full video from the Lauralie Chapados YouTube channel below:
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