The Realistic Mediterranean: the 28-day Mini-guide to Budget Batch-prepping

Eating well isn’t hard. Sustaining it is.Most “healthy eating” advice fails for one simple reason:it assumes you have unlimited time, money, and motivation.You don’t.This book is for people who want food that works in real life.Not perfection. Not detoxes. Not aspirational cooking.A repeatable, low-effort system you can follow week after week—without burnout.What this guide actually gives youThis is not a traditional cookbook.It’s a practical eating system built around a single idea:A small set of foods and habits delivers most of the benefits.Inside, you’ll learn how to:Build a permanent pantry from a short, budget-friendly listPrep once a week in 45 minutes or lessAssemble fast meals without cooking every nightUse frozen and canned foods strategically (with the science explained)Eat consistently well—even when life gets messyNo calorie counting.No complicated meal plans.No ingredients you’ll use once and forget.How the system worksThe book is structured as a four-part, plug-and-play framework:✔ A minimal shopping setup that eliminates waste✔ A simple weekly prep routine that actually gets repeated✔ Modular recipes that remix into multiple meals✔ A 28-day calendar you can follow without thinkingEvery component is designed to reduce decisions, not add them.Who this book is forThis guide is ideal if you:Want healthier food without turning your life upside downAre tired of starting over every MondayPrefer systems over motivationCare about evidence, but need practicalityWant meals that are affordable, flexible, and forgivingIf you’ve ever thought “I know what to eat—I just can’t keep it up,”this book was written for you.What this book is not✘ Not a weight-loss program✘ Not a clinical nutrition plan✘ Not influencer food✘ Not meal prep that takes all dayIt’s a realistic framework for everyday eating—designed to last.Start where you areYou don’t need a fresh start.You need a system that survives imperfect weeks.This one does.