Uploaded February 2026 | Updated September 2026, 11 hours ago
Head to betterhelp.com/stellarae for 10% off your first month of therapy with our sponsor, BetterHelp. Make your mental health and growth a positive focus this year.
If you’re trying to lose body fat, gain muscle, and stay on budget, this is exactly how I meal prep for under $150 a week. In this video, I’m taking you through my full weekly meal prep routine — including high protein meals, fiber-rich carbs, and affordable grocery finds that actually support body recomposition.
Welcome back yall!! As someone training consistently and focused on building lean muscle while staying snatched, I’ve learned that nutrition doesn’t have to be extreme or expensive. I’ll show you how I prep ground chicken/ beef, chicken breast, rice, veggies, fruit, and realistic breakfasts that keep me full, energized, and consistent throughout busy weeks.
We’re talking:
• High protein meal prep for muscle gain
• High fiber meals for fat loss and digestion
• Affordable grocery shopping tips
• Budget-friendly healthy eating
• Realistic meal prep for busy schedules
• How to stay consistent with fitness goals
Whether you’re trying to recomp, cut body fat, or just eat healthier without overspending, this routine keeps things simple and sustainable.
Let me know in the comments if you want more high-protein meal prep videos or grocery breakdowns 👇🏼
#mealprep #highprotein #fatloss #musclegain #bodyrecomposition #healthyhabits #budgetmeals #fitnessjourney
Follow me!!
instagram: instagram.com/stella.rae
tiktok: tiktok.com/@stellaraeherself
podcast page: youtube.com/@StellaRaePodcast
podcast IG: instagram.com/stellaraepodcast
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
My Amazon storefront! all my fav products listed in one place, from supplements, home favs, meal prep essentials, affordable gym fits, skincare, and moreee:
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
get my favorite monthly beauty subscription box! glnk.io/mz73x/stellarae
(boxycharm/IPSY)
for business & PR opportunities, please email: stellaraepromo@gmail.com
0:00 Efficient & Affordable Meal Prep for Muscle Gain & Fat Loss
0:23 Why Most January Resolutions Fail + Building Sustainable Habits
1:00 Sponsored: BetterHelp – Prioritizing Mental Health in 2026
2:05 Full $135 Grocery Haul Breakdown (NYC Budget Friendly)
2:30 High Protein Dairy Picks: Greek Yogurt, Cottage Cheese, Eggs
3:00 Protein Bagels & Pre-Workout Carbs
3:20 Steel Cut Oats vs Regular Oats (Blood Sugar + Fullness)
4:00 Lean Protein Choices: 93% Ground Beef vs Ground Chicken
4:45 Budget Produce Hack: Shopping at Local Produce Stands
5:30 Buying in Bulk to Save Money on Groceries
6:10 Why You Need a Steamer Basket (Oil-Free Veggie Hack)
7:00 Bone Broth Brown Rice for Extra Protein & Flavor
7:25 Prepping Steel Cut Oats for the Week
8:00 Cutting Fresh Pineapple & Cantaloupe (Save vs Pre-Cut Fruit)
8:40 Steaming Sweet Potatoes for Meal Prep
9:00 How to Season Ground Chicken (Affordable Flavor Ideas)
10:00 Making Bone Broth from Veggie Scraps (Budget Hack)
10:45 Cooking Brown Rice with Bone Broth (2:1 Ratio Explained)
12:00 Adding Tomato Paste to Ground Meat (Flavor Boost)
12:40 Marinating Chicken Breast for Easy Shredded Meal Prep
14:20 Cooking Steel Cut Oats for 4 Days of Breakfast
15:00 Final Veggie Steam: Cauliflower & Green Beans
15:45 Finished High Protein Meal Prep Results + Storage Tips
16:10 Weekly Meal Prep Wrap Up + What to Watch Next
Head to betterhelp.com/stellarae for 10% off your first month of therapy with our sponsor, BetterHelp. Make your mental health and growth a positive focus this year.
If you’re trying to lose body fat, gain muscle, and stay on budget, this is exactly how I meal prep for under $150 a week. In this video, I’m taking you through my full weekly meal prep routine — including high protein meals, fiber-rich carbs, and affordable grocery finds that actually support body recomposition.
Welcome back yall!! As someone training consistently and focused on building lean muscle while staying snatched, I’ve learned that nutrition doesn’t have to be extreme or expensive. I’ll show you how I prep ground chicken/ beef, chicken breast, rice, veggies, fruit, and realistic breakfasts that keep me full, energized, and consistent throughout busy weeks.
We’re talking:
• High protein meal prep for muscle gain
• High fiber meals for fat loss and digestion
• Affordable grocery shopping tips
• Budget-friendly healthy eating
• Realistic meal prep for busy schedules
• How to stay consistent with fitness goals
Whether you’re trying to recomp, cut body fat, or just eat healthier without overspending, this routine keeps things simple and sustainable.
Let me know in the comments if you want more high-protein meal prep videos or grocery breakdowns 👇🏼
#mealprep #highprotein #fatloss #musclegain #bodyrecomposition #healthyhabits #budgetmeals #fitnessjourney
Follow me!!
instagram: instagram.com/stella.rae
tiktok: tiktok.com/@stellaraeherself
podcast page: youtube.com/@StellaRaePodcast
podcast IG: instagram.com/stellaraepodcast
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
My Amazon storefront! all my fav products listed in one place, from supplements, home favs, meal prep essentials, affordable gym fits, skincare, and moreee:
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
get my favorite monthly beauty subscription box! glnk.io/mz73x/stellarae
(boxycharm/IPSY)
for business & PR opportunities, please email: stellaraepromo@gmail.com
0:00 Efficient & Affordable Meal Prep for Muscle Gain & Fat Loss
0:23 Why Most January Resolutions Fail + Building Sustainable Habits
1:00 Sponsored: BetterHelp – Prioritizing Mental Health in 2026
2:05 Full $135 Grocery Haul Breakdown (NYC Budget Friendly)
2:30 High Protein Dairy Picks: Greek Yogurt, Cottage Cheese, Eggs
3:00 Protein Bagels & Pre-Workout Carbs
3:20 Steel Cut Oats vs Regular Oats (Blood Sugar + Fullness)
4:00 Lean Protein Choices: 93% Ground Beef vs Ground Chicken
4:45 Budget Produce Hack: Shopping at Local Produce Stands
5:30 Buying in Bulk to Save Money on Groceries
6:10 Why You Need a Steamer Basket (Oil-Free Veggie Hack)
7:00 Bone Broth Brown Rice for Extra Protein & Flavor
7:25 Prepping Steel Cut Oats for the Week
8:00 Cutting Fresh Pineapple & Cantaloupe (Save vs Pre-Cut Fruit)
8:40 Steaming Sweet Potatoes for Meal Prep
9:00 How to Season Ground Chicken (Affordable Flavor Ideas)
10:00 Making Bone Broth from Veggie Scraps (Budget Hack)
10:45 Cooking Brown Rice with Bone Broth (2:1 Ratio Explained)
12:00 Adding Tomato Paste to Ground Meat (Flavor Boost)
12:40 Marinating Chicken Breast for Easy Shredded Meal Prep
14:20 Cooking Steel Cut Oats for 4 Days of Breakfast
15:00 Final Veggie Steam: Cauliflower & Green Beans
15:45 Finished High Protein Meal Prep Results + Storage Tips
16:10 Weekly Meal Prep Wrap Up + What to Watch Next
