One Pan, Four Meals: My Exact Sunday Routine
How I cook restaurant-quality Mediterranean dinners for under $30/week
I’ve burned more money on “healthy meal kits” than I’d like to admit.
$12 per serving. Thirty minutes of chopping. Recipes I’d never make again. And somehow, I was still ordering takeout by Thursday because I couldn’t face another complicated recipe card.
Then I started thinking like a restaurant.
Mediterranean restaurants don’t cook each order from scratch. They prep smart bases on Sunday, then transform them into completely different dishes throughout the week. One batch of seasoned chicken becomes bowls, wraps, skillets, and salads—each tasting distinct, none feeling like “leftovers.”
That’s the system I’m sharing today.
One Sunday prep session. Four restaurant-quality dinners. Total grocery cost: ~$30 (or $43 if you buy everything).
No meal kit required.
Why This Works (When Other Meal Plans Don’t)
Most meal plans fail because they treat each dinner as a separate project. You’re cooking from scratch every night, which means:
You spend 45+ minutes cooking after a long day
You buy ingredients that only get used once
You run out of steam by Wednesday
Restaurants don’t work that way. Neither should you.
This plan teaches you the batch cooking method:
30 minutes of active prep on Sunday
10-15 minutes of assembly each weeknight
Maximum flavor variety from minimum ingredients
By the end of this week, you won’t need another meal plan. You’ll know the system.
The Complete Grocery List
Here’s everything you need. If you already have basics at home (olive oil, salt, pepper, dried herbs), your cost drops to around $30-35. Otherwise, budget ~$43.
Proteins & Dairy:
Chicken thighs, boneless/skinless (2 lbs) — $6.00
Greek yogurt, plain (16 oz) — $3.00
Feta cheese (8 oz block) — $4.00
Produce:
Cherry tomatoes (2 pints) — $4.00
Eggplant (1 medium) — $2.00
Zucchini (2 medium) — $2.50
Red onion (1 large) — $1.00
Garlic (1 head) — $0.50
Lemons (3) — $2.00
Fresh dill (1 bunch) — $2.00
Fresh parsley (1 bunch) — $1.50
Pantry & Carbs:
Pita bread (6-pack) — $2.50
Orzo pasta (1 lb) — $2.00
Canned crushed tomatoes (28 oz) — $2.00
Harissa paste (small tube) — $3.50
Kalamata olives (small jar) — $3.00
Total: ~$43.50
Budget hack: Skip the harissa and use smoked paprika + cayenne. Use less feta. Buy store brand where possible. You can easily hit $30-35.
Pantry staples you’ll need: Olive oil, salt, black pepper, dried oregano, cumin, smoked paprika, red wine vinegar.
Sunday Prep Timeline (30 Minutes Active)
This is your foundation. Follow this sequence and everything flows.
0:00 — Preheat oven to 425°F
0:02 — Prep the chicken:
Pat 2 lbs chicken thighs dry
Season generously: salt, pepper, dried oregano, 2 minced garlic cloves, juice of 1 lemon
Arrange on sheet pan
0:05 — Prep the vegetables:
Dice eggplant and zucchini into 1-inch cubes
Halve cherry tomatoes (or leave whole if in a hurry)
Slice half the red onion into thick wedges
Toss everything with olive oil, salt, pepper on a second sheet pan
0:12 — Into the oven:
Both pans go in. Set timer for 22 minutes.
Chicken should hit 165°F internal. Vegetables should be golden and tender.
0:15 — Make white sauce (while oven is going):
Mix: 1 cup Greek yogurt + juice of 1 lemon + 1 minced garlic clove + 2 Tbsp chopped fresh dill + 1/2 tsp salt
Taste and adjust. Store in container.
0:20 — Make red sauce base:
Heat 1 can crushed tomatoes in small pot
Stir in 2 Tbsp harissa paste + 1 tsp cumin
Simmer 5 minutes. Store in container.
0:25 — Quick-pickle onions:
Thinly slice remaining red onion
Cover with red wine vinegar + pinch of salt
Set aside (these last all week in the fridge)
0:30 — Check and cool:
Pull chicken and veg from oven
Let chicken rest 5 minutes, then slice
Let everything cool before storing
Done. Everything’s portioned into containers. Your week is set.
Recipe #1: Mediterranean Rice Bowl
Like your favorite fast-casual spot—but $10 cheaper
This is the full recipe. I’m walking you through it step-by-step because once you nail this one, the rest of the week becomes effortless.
What You’ll Need:
1 cup cooked rice (white, brown, or rice pilaf)
5-6 oz sliced roasted chicken (from Sunday prep)
3/4 cup roasted vegetables (from Sunday prep)
2-3 Tbsp white sauce (from Sunday prep)
2 Tbsp crumbled feta
6-8 Kalamata olives, halved
Handful fresh parsley, chopped
Pickled red onions (from Sunday prep)
Assembly (10 minutes):
Cook your rice. Use whatever you have—white, brown, jasmine. If using leftover rice, add 2 Tbsp water and microwave 90 seconds to refresh it.
While rice cooks, reheat your protein and veg. Microwave together for 90 seconds, or warm in a skillet with a tiny splash of water (2-3 minutes). Don’t skip the water—it creates steam and keeps everything moist.
Build the bowl:
Rice on the bottom
Chicken and vegetables on top
Drizzle generously with white sauce
Top it off:
Crumbled feta
Olives
Pickled onions
Fresh parsley
That’s it. You just made a $15 restaurant bowl for about $4.
Chef’s Notes (The Secrets Restaurants Use):
Restaurant Trick — Rice Pilaf:
Mediterranean spots toast rice with orzo before cooking it. Takes 2 extra minutes but transforms the flavor. Heat 1 Tbsp butter in pot, add 1/4 cup orzo, toast until golden, then add rice and water as usual. Game changer.
Texture Tip:
Never microwave rice and chicken in the same container, the rice gets gummy. Keep them separate until you’re plating.
Make It Meal Prep:
Portion rice, chicken, and veg into 3 containers on Sunday. Keep sauce, feta, and toppings separate. Assembly takes 3 minutes when you’re ready to eat.
The Other Three Dinners (Framework Style)
I’m giving you the frameworks here so you understand the system. Want the complete recipes with exact measurements, timing, and all the chef’s notes?
Recipe #2: Chicken Shawarma-Style Wraps
The $15 food cart wrap—you’re making it for $4
The Framework:
Warm your pitas (stovetop char or quick microwave)
Spread with white sauce
Layer: chicken + roasted veg + quick cabbage slaw (shredded cabbage + lemon + salt)
Add pickled onions and fresh herbs
Roll tight
Why it works: The cabbage slaw adds crunch restaurants charge extra for. The charred pita tastes authentic. You control the portions.
Chef’s secret: Don’t overfill. Less filling = better wrap that doesn’t fall apart.
Recipe #3: Shakshuka-Style Chicken Skillet
The brunch spot special—ready in 10 minutes at home
The Framework:
Heat your red sauce in a skillet
Stir in chopped chicken and roasted veg
Make two wells, crack eggs into each
Cover and cook 4-5 minutes (runny yolks) or 6-7 minutes (fully set)
Top with feta and herbs
Serve with crusty bread
Why it works: Brunch restaurants charge $16 for this because it looks impressive. But it’s just sauce + eggs + toppings. Takes 10 minutes start to finish.
Chef’s secret: The runny yolk becomes part of the sauce. That’s the whole point. Dip your bread in it.
Recipe #4: Greek-ish Orzo Grain Salad
The $14 lunch spot salad—but you control the portions
The Framework:
Cook orzo, cool it completely (rinse under cold water)
Toss with: chicken + cherry tomatoes + cucumber + olives + feta
Dress with lemon vinaigrette (olive oil + lemon juice + Dijon + salt)
Top with fresh dill and parsley
Why it works: Grain salads are restaurant favorites because they’re profitable (cheap ingredients, high markup) and they taste better the next day. Make a big batch on Sunday.
Chef’s secret: Always cool your grains completely before dressing. Hot grains absorb too much dressing and get mushy.
Leftover Remix Ideas (Thursday/Friday)
By Thursday, you’ll have odds and ends. Here’s how restaurants would use them:
Mediterranean Fried Rice:
Stir-fry leftover rice with chicken and veg. Push to the side, scramble an egg, mix everything. Finish with lemon and herbs. New meal, zero planning.
Quick Pita Pizzas:
Spread pitas with red sauce, top with chicken, veg, feta. Broil 3-4 minutes. Kids love these.
Greek Quesadillas:
Tortilla + feta + chicken + veg. Pan-fry until golden. Dip in white sauce.
What You Just Learned
This isn’t just a meal plan. It’s the restaurant method:
Batch smart bases (seasoned proteins, roasted veg, versatile sauces)
Transform them quickly (10-15 min assembly, not cooking from scratch)
Create variety (different cuisines, textures, temperatures from the same ingredients)
You can apply this system to any cuisine:
Asian: batch chicken with ginger-soy → stir-fries, rice bowls, lettuce wraps
Mexican: batch seasoned ground meat → tacos, burrito bowls, quesadillas
Italian: batch meatballs → pasta, subs, marinara skillet
The method stays the same. Only the flavors change.
Get the Complete System
Want the detailed recipes with exact measurements, storage tips, and meal prep strategies?
Download the free PDF:
Complete grocery list with budget breakdown
All 4 recipes with chef’s notes
Sunday prep timeline (printable)
Weekly meal planner
Storage & reheating guide
Let’s Talk
Did this system click for you? What would you batch cook next week?
Reply to this email or drop a comment—I read every single one.
And if this saved you time or money this week, hit the like button or forward to a friend who’s tired of expensive meal kits.
Here’s to cooking smarter, not harder.
— CulinaryBrief
P.S. Next week, I’m breaking down the “$30 Asian-Inspired Week” using the same batch method with completely different flavors. Subscribe (free) so you don’t miss it.
Don’t stress about what’s for dinner. I’ve got you. Follow this meal prep guide this weekend and you will be set up for a week of healthy and delicious meals. For less that $50 at the grocery store!