Budget Mediterranean Meal Prep System: 4 Weeks Under $50

Stop “meal prep” from being 3 hours of chaos + a fridge full of random ingredients you never finish.

This is a repeatable Mediterranean-style weekly system: one grocery trip, one prep block, and dinners designed to reuse ingredients on purpose — so you spend less, waste less, and still eat food that tastes like real life (olive oil, lemon, garlic, herbs, tomatoes… not bland budget sludge).

What you get (instant download)

• 4 complete weeks built around a realistic “under $50/week” budget target (prices vary by store/location).
• A Mediterranean method built in: vegetables daily, beans/legumes often, olive oil + herbs for flavor, simple proteins, minimal waste.

For each week:

• Week overview with 5 Mediterranean-style dinners (Mon–Fri) + a built-in leftovers plan
• One-trip grocery list with checkboxes (easy to shop + easy to swap)
• 60–90 minute prep schedule so weeknights are basically assembly
• 20 dinner recipe cards (simple steps + storage notes + “leftovers/remix” ideas)
• Budget Swap Sheet (keeps “under $50” true when prices spike)
• Mediterranean Pantry Staples checklist so you’re not rebuying the same basics every week
• Storage + reheat rules (no more soggy meal prep)
• Printable extras: a blank weekly planner + blank grocery list template

How to use it (the “autopilot” workflow)

• Pick a week (1–4) — each one is complete.
• Shop once using the grocery list.
• Follow the prep schedule (60–90 minutes).
• Cook all week using leftovers on purpose + swap items when prices change.

This is for you if…

• You want cheap dinners without bland “budget food.”
• You want Mediterranean-style eating without expensive ingredients.
• You want one grocery trip + a plan that doesn’t fall apart midweek.
• You want less waste, fewer half-used ingredients, and simpler weeknights.

Not for you if…

• You want a strict macro-counted plan or specialty diets only (this is flexible budget Mediterranean-style cooking).
• You want gourmet, complex cooking (this is intentionally minimal and repeatable).

Format / printing

PDF, A4, print-friendly (works great on desktop/tablet; print the weekly grocery list + prep schedule if you want).