When it comes to prep, simplicity and consistency are key. Four weeks out from Olympia, Ms. Bikini Lauralie Chapados shares her full day of eating, showing how she fuels her body with high-quality foods, smart refeeds, and a disciplined approach.
From her signature Hulk Pancake to her current cod obsession, Lauralie proves that prep doesn’t have to be complicated. Here’s how her day looked:
Meal 1: The Hulk Pancake
225 g egg whites blended with spinach, 30 g oats, stevia, cinnamon, and salt, cooked into a pancake. She tops it with peanut butter (and a drizzle of maple syrup when she’s off-season).
Macros: 313 calories | 31.5 g protein | 26 g carbs | 8.5 g fat
A micronutrient-packed start with protein and greens you can’t even taste.
Meal 2: Pre-Workout Fuel
4 oz chicken breast, 80 g jasmine rice, green beans, 20 g sauerkraut, 4 walnuts, and a drizzle of MegaFit Olive Oil.
Macros: 334 calories | 30 g protein | 28 g carbs | 11 g fat
Lauralie’s Tip: Sauerkraut is full of probiotics to support digestion, start small and adjust as your body adapts.
Meal 3: Post-Workout Refeed
5 oz filet mignon, 140 g white rice, 2 oz sweet potato, mushrooms, asparagus, and tomatoes.
Macros: 543 calories | 45 g protein | 60 g carbs | 12.5 g fat
This is what her coach calls a “food bump”- a clean refeed that restores glycogen and keeps fullness high without throwing her off track.
Meal 4: Lean & Balanced
4 oz lean ground turkey, 3 oz Japanese sweet potato, 1.5 oz avocado, lettuce, and a squeeze of lemon.
Macros: 275 calories | 28.5 g protein | 25 g carbs | 7.5 g fat
Simple, refreshing, and proof that prep meals don’t need heavy sauces or dressings.
Meal 5: Evening Reset
6 hard-boiled egg whites, 30 g oats, and 20 g peanut butter, paired with peppermint tea to wind down the evening.
Macros: 336 calories | 30 g protein | 24 g carbs | 12.7 g fat
MegaFit Staples: Protein Packs & Cod
Around this point in her day, Lauralie unboxed her MegaFit Performance Protein Packs, her go-to for variety and convenience during prep.
She also revealed her newest obsession: cod. Light, lean, and flavorful, it’s become her favorite protein option. To avoid the hassle (and smell) of cooking fish at home, she sticks with MegaFit cod meals, perfectly portioned and packed with flavor.
Her rotation looks like this:
- Lean proteins: chicken, ground turkey, egg whites
- Fattier proteins for refeeds: salmon, steak
- Cod: her current lean favorite
Key Takeaways from Lauralie’s Full Day of Eating
- Keep it Simple: Whole foods, consistent staples, and minimal ingredients.
- Gut Health Matters: Daily sauerkraut for probiotics.
- Strategic Refeeds: Balanced “food bumps” with clean carbs to sustain energy and fullness.
- Quality Over Quantity: From MegaFit Olive Oil to MegaFit Cod, she fuels with trusted staples.
Wishing Lauralie the best of luck as she steps on stage at this year’s Olympia! 🏆
