Uploaded February 2026 | Updated September 2026, 4 hours ago
Hey yall! This week I’m taking you through everything I actually do in a week to lose body fat and gain muscle in a realistic, sustainable way. From my workouts (including a full leg day), to high-protein meals, realistic meal prep for a busy schedule, and the habits that help me stay consistent, this is what my routine really looks like right now.
If you’re trying to get stronger, build muscle, or feel more confident in your routine without extreme dieting or spending hours in the gym, I hope this vlog gives you motivation and practical ideas you can actually stick to.
Subscribe for bi-weekly videos on wellness, fitness, high-protein meals, routines, and becoming your best self.
✨Topics in this video:
weekly fitness routine
realistic meal prep for busy schedules
high protein meals
leg day workout
how to lose body fat and build muscle
healthy habits and routines
day in the life fitness vlog
✨Everything mentioned!✨
✨Gym outfit i wore for my leg day is from Prozis! Use code STELLARAE10 for 10% off! [prozis.com/1LMJG](http://prozis.com/1LMJG)
✨Glass meal prep containers, cast iron pan, lunchbox I use, food scale, etc! amazon.com/shop/stellarae/list/3729EF1MS7PN?ref_=cm_sw_r_cp_ud_aip_sf_list_spv_ofs_mixed_d_861XGT7CDSXFRNKB2X3T
✨Affordable gym outfits: amazon.com/shop/stellarae/list/2960SJT84W9T?ref_=aipsflist
✨All the supplements (pre workout, creatine, vitamins, greens, etc) and protein powders I use: amazon.com/shop/stellarae/list/3R2SHEBU2UUHF?ref_=aipsflist
✨Book mentioned: W1nning by Tim Grover amzn.to/3ZjjJ1V
Let me know if I missed anything!
✨ Follow me!!
instagram: instagram.com/stella.rae
tiktok: tiktok.com/@stellaraeherself
podcast page: youtube.com/@StellaRaePodcast
podcast IG: instagram.com/stellaraepodcast
twitter: twitter.com/stellarae
poshmark: poshmark.com/closet/realstellarae
my goodreads: goodreads.com/user/show/10449999-stella-rae
Get $1000 off the health coach certification program I'm doing with promo code STELLACOACHING shareasale.com/u.cfm?d=1281553&m=96296&u=1030263
join my discord server to chat with the community!! discord.gg/3nsk8vvf
my Amazon storefront! all my fav products listed in one place:
amazon.com/shop/stellarae
my current filming set up:
camera: amzn.to/4cEQiLO
microphone: amzn.to/3Z2A5gc
tripod: amzn.to/3AEmxgK
ring light: amzn.to/3XxZrSh
box lights: amzn.to/4e1Q1Ub
portable light for phone: amzn.to/3XxZspj
join my patreon for exclusive content! patreon.com/stellaraepod
get my favorite monthly beauty subscription box! glnk.io/mz73x/stellarae
(boxycharm/IPSY)
for business & PR opportunities, please email: stellaraepromo@gmail.com
0:00 Another week of locking in + realistic meal prep for busy schedules
0:32 Why steaming vegetables is my favorite healthy meal prep hack
1:15 Grocery shopping tips: how I save money eating healthy
2:11 High-protein meal prep ideas (ground chicken, salmon, tuna, easy lunches)
3:10 Meal prep containers, portioning, and flexible meal prepping
3:55 Cooking high-protein ground chicken for the week
4:35 Marinating chicken + meal prep tips if you’re short on time
5:20 Simple veggie prep and seasoning ideas
5:55 3:45am gym morning routine + pre-workout routine
6:30 What I eat before a workout (carbs, protein, and energy tips)
9:59 High-protein breakfast + realistic full day of eating prep
10:40 Packing high-protein lunches for work or school
11:20 Why breakfast matters for fat loss, energy, and avoiding binge eating
12:45 Morning routine, mindset, and productivity habits
13:30 Eating earlier at night for digestion and fat loss goals
14:00 Realistic meal prep mindset (it doesn’t have to be perfect)
14:45 Easy high-protein tuna meal idea + veggie-packed dinner
#fitnessvlog #highproteinmeals #mealprepideas #legdayworkout #bodyrecomposition #wellnessroutine #healthylifestyle #weeklyvlog
Hey yall! This week I’m taking you through everything I actually do in a week to lose body fat and gain muscle in a realistic, sustainable way. From my workouts (including a full leg day), to high-protein meals, realistic meal prep for a busy schedule, and the habits that help me stay consistent, this is what my routine really looks like right now.
If you’re trying to get stronger, build muscle, or feel more confident in your routine without extreme dieting or spending hours in the gym, I hope this vlog gives you motivation and practical ideas you can actually stick to.
Subscribe for bi-weekly videos on wellness, fitness, high-protein meals, routines, and becoming your best self.
✨Topics in this video:
weekly fitness routine
realistic meal prep for busy schedules
high protein meals
leg day workout
how to lose body fat and build muscle
healthy habits and routines
day in the life fitness vlog
✨Everything mentioned!✨
✨Gym outfit i wore for my leg day is from Prozis! Use code STELLARAE10 for 10% off! [prozis.com/1LMJG](http://prozis.com/1LMJG)
✨Glass meal prep containers, cast iron pan, lunchbox I use, food scale, etc! amazon.com/shop/stellarae/list/3729EF1MS7PN?ref_=cm_sw_r_cp_ud_aip_sf_list_spv_ofs_mixed_d_861XGT7CDSXFRNKB2X3T
✨Affordable gym outfits: amazon.com/shop/stellarae/list/2960SJT84W9T?ref_=aipsflist
✨All the supplements (pre workout, creatine, vitamins, greens, etc) and protein powders I use: amazon.com/shop/stellarae/list/3R2SHEBU2UUHF?ref_=aipsflist
✨Book mentioned: W1nning by Tim Grover amzn.to/3ZjjJ1V
Let me know if I missed anything!
✨ Follow me!!
instagram: instagram.com/stella.rae
tiktok: tiktok.com/@stellaraeherself
podcast page: youtube.com/@StellaRaePodcast
podcast IG: instagram.com/stellaraepodcast
twitter: twitter.com/stellarae
poshmark: poshmark.com/closet/realstellarae
my goodreads: goodreads.com/user/show/10449999-stella-rae
Get $1000 off the health coach certification program I'm doing with promo code STELLACOACHING shareasale.com/u.cfm?d=1281553&m=96296&u=1030263
join my discord server to chat with the community!! discord.gg/3nsk8vvf
my Amazon storefront! all my fav products listed in one place:
amazon.com/shop/stellarae
my current filming set up:
camera: amzn.to/4cEQiLO
microphone: amzn.to/3Z2A5gc
tripod: amzn.to/3AEmxgK
ring light: amzn.to/3XxZrSh
box lights: amzn.to/4e1Q1Ub
portable light for phone: amzn.to/3XxZspj
join my patreon for exclusive content! patreon.com/stellaraepod
get my favorite monthly beauty subscription box! glnk.io/mz73x/stellarae
(boxycharm/IPSY)
for business & PR opportunities, please email: stellaraepromo@gmail.com
0:00 Another week of locking in + realistic meal prep for busy schedules
0:32 Why steaming vegetables is my favorite healthy meal prep hack
1:15 Grocery shopping tips: how I save money eating healthy
2:11 High-protein meal prep ideas (ground chicken, salmon, tuna, easy lunches)
3:10 Meal prep containers, portioning, and flexible meal prepping
3:55 Cooking high-protein ground chicken for the week
4:35 Marinating chicken + meal prep tips if you’re short on time
5:20 Simple veggie prep and seasoning ideas
5:55 3:45am gym morning routine + pre-workout routine
6:30 What I eat before a workout (carbs, protein, and energy tips)
9:59 High-protein breakfast + realistic full day of eating prep
10:40 Packing high-protein lunches for work or school
11:20 Why breakfast matters for fat loss, energy, and avoiding binge eating
12:45 Morning routine, mindset, and productivity habits
13:30 Eating earlier at night for digestion and fat loss goals
14:00 Realistic meal prep mindset (it doesn’t have to be perfect)
14:45 Easy high-protein tuna meal idea + veggie-packed dinner
#fitnessvlog #highproteinmeals #mealprepideas #legdayworkout #bodyrecomposition #wellnessroutine #healthylifestyle #weeklyvlog
