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Some meal delivery services offer dedicated Mediterranean diet menus. This diet includes a range of fruit, vegetables, whole grains, and lean meat, which may have important health benefits.
Mediterranean diet meal delivery services may offer meal kits or prepared meals. Although not every service offers a Mediterranean diet menu, people can often find meals suitable for this diet.
People can potentially save money and time with meal delivery services, and these services may help people explore and stick to a new diet.
This article looks at some of the best meal delivery services that offer meals suitable for a Mediterranean diet, compares these top brands, and discusses the benefits of a Mediterranean diet.
The Mediterranean diet is based on the traditional diets of some countries that border the Mediterranean Sea. The diet generally focuses on the cuisines of Italy, France, Greece, and Spain, as well as Egypt, Morocco, and Lebanon.
The key characteristics of the Mediterranean diet are:
It features small amounts of saturated fat, and doctors often recommend it to people to encourage healthy eating.
Medical News Today chooses meal delivery services that fit the following criteria:
Below, we look at a range of the best meal delivery services with Mediterranean diet menus.
Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.
Medical News Today follows a strict product selection and vetting process. Learn more here.
All quotes are provided by Healthline Nutrition and Fitness Market Editor Kelli McGrane, MS, RD, and Healthline Editor Steven Rowe, who received free meal kits from several of the brands below to review.
Sunbasket focuses on using organic produce and “clean” ingredients. It offers a dedicated Mediterranean diet plan, and people can choose meal kits or prepared meals. The Mediterranean plan includes seasonal ingredients, lean meat, grains, healthy fats, and fresh herbs.
Example meals include Salmon with Green Romesco and Apple-Poppy Seed Salad and Sicilian Chicken Breasts with Salmoriglio Sauce and Broccoli.
Meals included in the Sunbasket Mediterranean diet plan have 400–800 calories per serving, 10 grams (g) of protein, and 5 g of fiber.
A person can choose to receive 2–5 dinners per week. Plans are set for two or four people.
HelloFresh does not offer a specific Mediterranean meal plan. However, many of its plans include meals that would suit this diet. Example meals include Greek Goddess Chicken & Bulgur Bowls, Smoky Spanish Rice with Shrimp, and Roasted Garlic & Zucchini Flatbreads.
HelloFresh writes that its recipes are typically 6 steps long and take about 30 minutes to prepare. The company delivers its meal kits weekly in recyclable boxes designed to easily fit in refrigerators.
A person can purchase up to 35 meal kits per week.
“HelloFresh offers a good variety of recipes in terms of cuisine types and ingredients, but I wish there were more uncommon ingredients to add some variety to my family’s weekly meals.” — Healthline Nutrition and Fitness Market Editor Kelli McGrane, MS, RD
BistroMD offers meals that aim to help people stay on track with their weight loss goals. The company claims to offer nutritionally balanced meals.
A person can choose from two plans:
The company’s Heart Healthy program may be suitable for people following a Mediterranean diet. BistroMD writes that the meals in this program are at or below the American Heart Association’s guidelines for calorie, sodium, total fat, and saturated fat intake.
Example meals include Italian Style Omelet, Manicotti with Vodka Marinara Sauce, and Mediterranean Chicken Crepe.
People can get individual support from BistroMD’s registered dietitians. The company also provides weight loss and fitness resources in its online Health Library.
“I would recommend BistroMD for anyone looking for nutritious and diverse meals on the go. The weight tracking features are helpful for tracking progress if you need.” — Steven Rowe, Healthline Editor
Green Chef states that it delivers pre-measured and prepped, sustainably cultivated organic ingredients. This brand offers a dedicated Mediterranean plan, but people can mix and match their plan preferences. There are options for vegan, keto, paleo, and gluten-free diets.
Example meals from the Mediterranean plan include Italian Beef Stuffed Peppers, Creamy Pesto Farfalle Bowls, and Chickpea and Zucchini Couscous bowls.
People can choose to receive three or four meals per week for two, four, or six people.
“I found that all of the recipes were flavorful and bursting with vegetables. However, some of the proportions of ingredients were off, such as too many chickpeas with too little couscous in one recipe.” — Healthline Nutrition and Fitness Market Editor Kelli McGrane, MS, RD
All Daily Harvest foods are plant-based, and the company claims to use organic, sustainably produced ingredients. The company strives to make it easy for people to eat five servings of fruits and vegetables per day.
Although Daily Harvest does not offer a dedicated Mediterranean plan, many of its meals could work for this diet. Example meals include Tomato and Zucchini Minestrone Soup, Portobello Mushroom and Pesto Flatbread, and Kalamata Olive and Artichoke Fonio Bowl.
Its menu offers smoothies, harvest bowls and bakes, flatbreads, soups, forager bowls, lattes, and dairy-free milk.
A person decides how many items they want to order — 9, 14, or 24 — and whether they want weekly or monthly deliveries.
Territory Foods offers prepared meals from a rotating menu of more than 90 items per week. The company states that it uses fresh and seasonal foods.
The company offers a dedicated Mediterranean diet menu, as well as vegan, paleo, keto-friendly, and Whole30 plans. All Territory Foods meals are gluten- and dairy-free and free from added sugars.
Example meals include Garbanzo Bean Patty with Fennel Corn Cake and Hibiscus Gazpacho, Salsa Verde Braised Chicken with Fajita Vegetables and Cilantro-Lime Rice, and Artichoke Pesto Chicken with Spaghetti Squash.
The company says it works with a network of independent regional chefs who work in local certified kitchens. It delivers food twice per week so that the food is fresh.
The cost per meal varies by region, so it is more difficult to estimate the cost of a weekly delivery than with other brands.
This company does not offer a Mediterranean diet menu, but many of its meals suit the diet. Example meals include Tuscan-Style Shrimp Penne, Steak with Creamy Corn Risotto, and Steak Strip Gyro Mini Flatbreads with Mozzarella and Tzatziki.
Home Chef offers:
Where available, users can opt for in-store purchases instead of delivery. There is a minimum weekly order total of $49.95.
Factor currently enters its meals into the MyFitnessPal, LoseIt, and CarbManager apps, which could make this brand a good option for regular users of weight loss apps. Factor stats that users do not have to enter macro data for these apps.
The Factor website states that the service’s meals are fresh, never frozen, and do not contain hormones, antibiotics, GMOs, or refined sugars. Dietitians and chefs develop the meals.
There is no specific Mediterranean diet menu, but many meals feature whole grains, vegetables, and meat. Example meals include Italian Ground Beef & Marinara Bowl, Artichoke and Spinach Chicken, and Roasted Tomato & Feta Cavatappi.
A user can opt for 4–18 meals per week.
“I would highly recommend this service as the ingredients are high quality, the meals are mostly nutritionally balanced, and I enjoyed the taste and flavor of every dish I tried.” — Healthline Nutrition and Fitness Market Editor Kelli McGrane, MS, RD
Blue Apron does not have a specific Mediterranean diet plan. However, the Veggies and Wellness recipes may meet the guidelines for a Mediterranean diet. Example meals include Oregano Pork Chips & Roasted Vegetables, Oven-Baked Spinach & Artichoke Pasta, and Harissa-Honey Tofu Bowl.
In addition to its recipe subscription service, Blue Apron offers a wine subscription service in the U.S. states where it is legal to do so. The Market section allows subscribers to add pantry staples and kitchen tools to their orders.
This makes Blue Apron different from other brands in that it offers customers a fuller dining experience.
People can choose from more than 50 items per week.
With the EveryPlate delivery service, users can choose from more than 60 recipes every week.
The service does not offer a specific Mediterranean plan. However, some meals may suit this diet, such as the Crispy Spiced Chickpea & Couscous Bowls, White Bean Tomato Stew, and Moroccan Chickpea & Apricot Tagine.
Subscribers decide whether they want 3, 4, 5, or 6 meals per week for two or four people.
The cost per meal is much lower than those of other brands, making EveryPlate a suitable option for people on a smaller budget.
The table below compares the meal delivery services in this article.
Key factors to consider when choosing a meal delivery service include:
A 2019 review suggests that a Mediterranean diet may have an association with the following health benefits:
However, the authors note that the Mediterranean diet is difficult to implement in some locations for geographical or cultural reasons. Additionally, they write that a limited number of people follow this diet in the U.S.
A person can consider the following pros and cons before signing up for a meal delivery service:
Below, we answer some of the most frequently asked questions about Mediterranean diet meal delivery services.
Multiple scientific studies provide evidence that the Mediterranean diet has a positive impact on cardiovascular health, lowers the risk of obesity and diabetes, and may provide multiple health benefits, particularly when combined with an active lifestyle.
The Mediterranean diet may not be suitable for people who follow a vegetarian or vegan diet, as it includes meat and fish.
Additionally, it focuses mainly on European cuisine and does not always acknowledge foods from other countries in the Mediterranean region, which some people may find stigmatizing. However, it is a flexible diet and people can include and exclude a wide range of foods to suit their needs.
HelloFresh does not offer a specific Mediterranean diet meal plan. However, many of its meals include ingredients suitable for this diet.
The Mediterranean diet is not specifically designed to help people lose weight. It is a generally balanced, plant-based diet, high in fat but low in saturated fat, that has developed from ancient Mediterranean food cultures.
A 2020 review suggests that the diet can lead to weight loss in 6 months but that its benefits may not continue past this point. With any diet, the amount of weight a person can lose per week will vary widely.
Because the Mediterranean diet includes a lot of fruit, vegetables, lean meat, and whole grains, people can try this diet alongside regular exercise to lose weight.
People should aim to lose weight at a safe and sustainable rate. The Centers for Disease Control and Prevention (CDC) states that people who lose 1–2 pounds per week are more likely to keep it off.
Although the Mediterranean diet is not specifically for weight loss, people can experience moderate weight loss on this diet.
However, the CDC recommends that people view weight loss as a result of a healthy lifestyle with a balanced diet and regular exercise rather than a result of adherence to a specific diet or program.
For successful weight loss, people can try:
Meal delivery services provide meal kits that people can prepare themselves, completely prepared meals that a person can heat and serve, and additional options such as desserts and snacks. A variety of options are available. A person should consider their dietary needs, budget, health concerns, and taste preferences before selecting a plan.
Last medically reviewed on January 30, 2023
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