Missy Truscott is making sure her food choices don’t hold her back at the 2026 Mr. Olympia. In an August 9 YouTube video, she broke down her hardcore contest prep diet before jumping back onstage.
Missy Truscott stands out as one of the most successful bodybuilders from the Fitness category. In 2023, she suffered a freak injury during her individual routine, forcing her out of the prestigious contest. A year later, Truscott bounced back from meniscus and ACL tears to reclaim her crown.
In early 2025, the three-time Fitness Olympia announced her move into the Figure division. She secured dominant victories back-to-back at the Tupelo and Sasquatch Pro. However, she struggled in her Figure Olympia debut, leading to a 10th place finish. Looking ahead, Truscott believes she’s got her winning recipe figured out again.
Missy Truscott’s Full Day of Eating Ahead of 2026 Mr. Olympia
Meal 1 (Eggwhite Pizza)
- 5 oz of egg whites
- 1/4 tsp of salt
- 85 grams of vegetables (red pepper, green pepper, onion, asparagus)
- black pepper
- parsley flakes
- pizza spice
- red pepper flakes (ran out)
- baby spinach
- Kraft cheese powder
- 30 grams carbs of sourdough bread
- 1 whole egg
- 3 oz of fruit
Truscott controlled her cravings with an egg white pizza to start the morning.
“I’m really craving pizza, so we’re going with our pizza egg whites,” she shared.
Pre-Workout Shake
- 1 scoop of whey protein (birthday cake flavor)
- 1 tbsp of natural peanut butter
- 35 grams of coconut cream pie cream of rice
Before tackling her training session, the former three-time Fitness Olympia champ took down a protein shake with cream of rice.
Meal 2
- 4 oz of Chipotle grilled chicken
- Pink Himalayan salt
- Flavor Gang sauce (smoke and poppy)
- 5 oz of jasmine rice
- Molly butter
- salt
She pushed through the day with chicken and rice, but enhanced its flavor with different seasonings and sauces.
“With being on this like hardcore diet, any type of like fats… just make me salivate like so bad.”
Meal 3
- 4 oz of Chipotle grilled chicken
- 5 oz of jasmine rice
Next, Truscott refueled after her workout with Chipotle chicken. It’s become a convenient meal prep option she defrosts in the fridge to gradually eat throughout the day.
“This is our post-workout. I’m using the Hummus Fit Chipotle grilled chicken, and if you guys have never had this flavor before, it’s so good. My mouth is watering right now. I keep it defrosted. I put it in a Ziploc bag, and I leave it in the fridge, and I just eat it as I go basically.”
Meal 4
- 4 oz of grilled chicken
- 100 grams of vegetables (romaine salad, 3 tomatoes)
- A&W Zero-Sugar Root Beer Float
- 2 sourdough English muffins
- Molly butter
- Pink Himalayan salt
- Flavor Gang sauce (smoke and poppy)
- Everything Bagel Seasoning
- Feast Mode Texas Cajun
She added that liking your food is key to sticking to a consistent diet:
“Make sure you like your food. You’ve got to like the food you’re eating. If you don’t enjoy it, then what the hell are you doing?”
Meal 5 (Ninja Creami)
- Chocolate Farm Fed Protein Powder (Axe & Sledge)
- Chocolate Fudge JELLO Zero-Sugar Pudding mix
- 1 tbsp of natural peanut butter
- 3 oz of fruit (berries)
- Pink Himalayan salt
As a late-night treat, she finished the day with a chocolate-peanut butter-flavored Ninja Creami ice cream.
“Just a little bit in there to make it thick. For the milk, you can use water, almond milk, fat-free milk, whatever you prefer.”
Aside from her own competitive ambitions, Truscott has discussed top stars of the Men’s Open. She recently argued that bodybuilder Nick Walker is a future Mr. Olympia winner. She believes more conditioning and a smaller midsection are his only areas of concern.
Missy Truscott is keeping her diet clean and calculated before her second Figure appearance at the Mr. Olympia. The 2026 Mr. Olympia is scheduled from September 24-27 in Las Vegas, Nevada.
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