April 1, 2023

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The Mediterranean diet is a popular eating plan that has been well studied for its many potential health benefits.
However, because it focuses on balanced meals that feature fresh, unprocessed ingredients, following the diet may require you to spend more time than you’d like in the kitchen.
Additionally, it’s easy to get stuck in a rut of making the same recipes week after week.
Several meal delivery services can help streamline meal prep and add variety to dinnertime, making it easier than ever to follow the Mediterranean diet.
The Mediterranean diet is based on the traditional eating patterns of people in countries like Greece, Spain, and Italy.
Generally, the diet includes lots of fruits, veggies, whole grains, nuts, seeds, fish, and heart-healthy fats, such as olive oil.
Red wine is also permitted in moderation, along with limited amounts of chicken, eggs, and dairy products.
While red meat can be enjoyed from time to time, refined grains, highly processed foods, and foods or drinks high in added sugar should be avoided while following the diet.
The Mediterranean diet has been studied extensively and is associated with several health benefits, especially for heart health (1).
Research suggests that the Mediterranean diet may even be linked to a lower risk of premature death, cancer, and metabolic disease (2).
The services included in this article were selected based on the following criteria:
Ready to start cooking? Here are 8 of the best Mediterranean diet meal delivery services of 2022.
Sunbasket, a company that provides healthy, organic meals featuring high quality ingredients, scores the top slot as our best overall Mediterranean meal delivery service.
When building your box, you can choose from several diet plans, including Mediterranean, paleo, pescatarian, gluten-free, vegetarian, and diabetes-friendly.
Additionally, you can select ingredients you’d like to avoid, such as pork, dairy, or added sugar.
The service also offers meal kits, which include fresh ingredients and recipe cards, as well as Fresh & Ready meals, which are fully prepared dishes that can be heated and served.
Once you’ve selected your meal plan, you can select meals from the service’s full menu, which includes a variety of dishes that are suitable for the Mediterranean diet.
Here are some examples of dishes:
Sunbasket also prioritizes sustainability by using eco-conscious packaging. Detailed instructions on how to reuse, recycle, or compost each component of the packaging are available online.
Sunbasket is a bit more costly than some other services, so it may not be the best choice if you’re on a tight budget.
When signing up for the service, you can order up to 10 Fresh & Ready meals per week, which start at $9.99 per serving.
Alternatively, you can choose 2–5 meal kit dinners per week for either 2 or 4 people, starting at $11.49 per serving.
Sunbasket makes it easy to skip a week or cancel your subscription at any time online.
If you’re looking for a Mediterranean meal delivery service that can feed the whole family, Home Chef is a great option.
In addition to meal kits, the service offers fully prepared, oven-ready meals to make mealtime even easier.
When getting started with Home Chef, you have the option to order 2–6 recipes per week, with either 2, 4, or 6 servings each.
Once you’ve selected your plan, you can easily mix and match your favorite meals from the service’s rotating weekly menu.
There’s also an option to filter recipes by meal or diet type, including vegetarian, calorie-conscious, carb-conscious, and ready in less than 30 minutes. Some meals are also oven-ready while others can even be customized by swapping in other sources of protein.
Keep in mind that there are limited options for certain dietary patterns, including for those following a gluten-free or vegetarian diet.
Like several other services on this list, Home Chef doesn’t allow you to filter for the Mediterranean diet. However, many meal options are available that work well on the diet, such as:
Additionally, Home Chef uses packaging that’s mostly recyclable or reusable. The company also provides information on how to recycle materials on its website.
HelloFresh is a popular meal kit company that makes it easy and affordable to prepare healthy meals at home.
Each week, you can select 2–6 recipes, which provide either 2 or 4 servings each.
You can also choose from several plans and pick meals that are family-friendly, calorie-smart, pescatarian, vegetarian, or quick and easy.
Unlike similar services, HelloFresh doesn’t currently offer oven-ready or fully prepared meals, which may be a drawback for some.
While HelloFresh doesn’t have a specific menu for the Mediterranean diet, it offers a variety of meals that are suitable on its rotating weekly menu, such as:
Most HelloFresh packaging is also recyclable, including the box, gel packs, liners, and separators. Information on how to recycle each component can be found online.
The service also makes it easy to cancel your subscription at any time or skip a week by logging into your account.
BistroMD provides fully prepared frozen meals, which are a good alternative to meal kits if you’re looking for a simple way to follow the Mediterranean diet while saving time on cooking.
When signing up, you can opt to receive either 5 or 7 days of meals per week, with either lunch and dinner only, or all 3 meals per day.
The service also offers several programs to choose from, and you can select meals that are gluten-free, heart-healthy, or tailored to people with diabetes or experiencing menopause.
While it doesn’t offer a plan specifically for the Mediterranean diet, BistroMD has 150 different meals on its full menu, including plenty of suitable options, such as:
BistroMD entrees are delivered in a recyclable cooler. The box, meal sleeves, bags, plastic trays, and insulation are also recyclable.
BistroMD makes it easy to pause or cancel your subscription by logging into your account on the service’s website.
Just keep in mind that as it’s one of the more expensive options and doesn’t offer a rotating weekly menu, BistroMD may not be the best option for everyone. See our picks for the best frozen meal delivery services.
As one of the only certified organic meal kits available, Green Chef is a great choice if you’re looking for an easy way to follow a healthy, well-rounded Mediterranean diet while eating organic.
Each week, you can order 2–4 meals, which contain 2, 4, or 6 servings each.
When signing up with Green Chef, you can also select your preferred meal types to find recipes suitable for vegan, vegetarian, gluten-free, keto, paleo, or Mediterranean diets.
Here are some examples of meals on the Mediterranean menu:
In addition to using recyclable packaging, Green Chef offsets 100% of carbon emissions from operations, making it a good option for eco-conscious consumers.
You can also pause, skip, or cancel your weekly orders directly on the company’s website.
Still, it’s more expensive than competitors, and most meals contain a relatively high number of calories per serving, which could be an important consideration if you’re trying to lose weight.
Territory Foods offers a wide assortment of fresh and nutritious meals prepared by chefs in your local area.
With a huge selection of breakfasts, lunches, dinners, and side dishes to choose from, Territory is a great option for people looking to add more diversity to their diet.
You can order dishes á la carte from the rotating weekly menu, and they will be delivered twice per week. However, keep in mind that there is a minimum order of four meals per delivery or eight meals per week, which may not be ideal for everyone.
Meals are individually packaged and available in two sizes — Standard Size and Boost Size. Boost Size is a smaller portion for light eaters.
You can filter the menu to find options tailored to the Mediterranean diet. Territory also offers dishes that are keto-friendly, paleo, plant-based, low carb, and Whole30-approved.
Here are a few examples of meals on their menu that are suitable for the Mediterranean diet:
All the packaging Territory Foods uses is produced from recyclable or compostable materials. Detailed information on how to recycle each component is available on their website.
Territory Foods also offers one-time ordering or recurring weekly subscriptions and allows you to pause, change, or cancel your subscription online.
ModifyHealth specializes in providing fully prepared, organic meals that are produced in a gluten-free facility, making it a great choice for those with celiac disease or other gluten-related disorders.
They offer plans catered to either the Mediterranean diet or the low FODMAP diet, a diet plan often recommended for those with irritable bowel syndrome and other digestive conditions (3).
They also provide optional upgrades for their Mediterranean plan, including educational materials and ongoing support from a registered dietitian.
Each week, you can select at least six items from their menu, based on your needs and preferences. You can also opt to omit specific ingredients from your meals, which may be important if you have food allergies or dietary restrictions.
Here are some examples of items on their Mediterranean menu:
ModifyHealth prioritizes sustainability and uses fully recyclable and reusable packaging.
You can also skip a week or cancel your subscription at any time on the company’s website.
Still, because the service offers only single-serve meals, it might not be the best option for families and larger households.
Daily Harvest is a meal delivery service that offers entrees, snacks, smoothies, and desserts that are organic, vegan, and gluten-free.
Each week, you can customize your order by building your own box with 9, 14, or 24 items.
Daily Harvest offers an extensive menu with a variety of options to choose from, including flatbreads, veggie bowls, soups, and oat bowls.
Though they don’t offer any meal plans for specific diets, most of the items on their menu can easily be incorporated into a Mediterranean diet.
Here are a few examples of items on their menu that can fit into a Mediterranean diet:
Note that the portion sizes for Daily Harvest are relatively small and many of their entrees may not provide enough calories or protein for everyone.
Most of the packaging materials Daily Harvest uses are recyclable or compostable, and detailed instructions can be found online.
Daily Harvest also makes it simple for users to pause, cancel, or change their recurring subscription as needed, directly on the website.
To help you in your decision making, here’s a quick look at how our top picks compare:
There are many factors to consider when deciding which meal delivery service is right for you. Personal preferences play a major role in what
Additionally, while the services listed above all include meals that can be enjoyed while following the Mediterranean diet, some make it easier than others to find suitable options.
For example, while Sunbasket offers a Mediterranean diet meal plan, the others require you to determine whether a meal is a good fit.
The cost of each service is another key consideration. In addition to the price of each meal, you should account for other fees, including charges for shipping or optional add-ons.
Finally, keep in mind that not all meal delivery services are available in all areas.
While the services included in this article all deliver to most areas within the contiguous United States, it’s always a good idea to double-check that a service is available in your zip code.
HelloFresh does not currently offer a meal plan specifically for the Mediterranean diet. However, many of the recipes on their menu are suitable for the Mediterranean diet, while others can be easily adapted as needed.
Though Blue Apron does not provide a meal plan for the Mediterranean diet, many menu items can fit into a Mediterranean eating pattern.
In particular, many of the items on their Wellness meal plan feature nutritious ingredients like veggies, seafood, and legumes, which can easily be enjoyed as part of a Mediterranean diet.
Green Chef offers many options for the Mediterranean diet, which are labeled on each of their menus. When signing up, you can also add the Mediterranean diet as a meal preference to find recipes that fit your needs.
The Mediterranean diet is flexible, easy to follow, and rich in nutrient-dense foods that can support weight loss, including vegetables, whole grains, fatty fish, and legumes.
In addition, it has also been shown to promote long-term weight loss and prevent weight gain in many studies, making it an excellent option for people looking to reach or maintain a moderate weight (4, 5, 6).
The Mediterranean diet has been studied extensively and is associated with a variety of potential benefits. For this reason, many healthcare professionals recommend following a Mediterranean diet to support overall health and protect against chronic disease (7).
While the Mediterranean diet is considered a nutritious eating pattern, it may not be a good fit for everyone.
The Mediterranean diet is high in foods like olive oil, nuts, and fatty fish. As such, it may not be suitable for people who need to moderate their fat intake. Alcohol is also included in moderation as part of the diet, which some people may need to limit or avoid.
The Mediterranean diet is a popular eating plan associated with a long list of health benefits.
Several meal delivery services can save you time while following the diet by providing fully prepared meals or preportioned ingredients with recipe cards.
Be sure to consider the cost, availability, menu selection, and quality of ingredients when selecting the Mediterranean meal delivery service that’s right for you.
Last medically reviewed on July 29, 2022



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