8 Best Mediterranean Diet Meal Delivery Services of 2023

The Mediterranean diet is a popular eating plan that has been well-studied for its many potential health benefits.

However, because this diet focuses on balanced meals that feature fresh, unprocessed ingredients, following it 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 you 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 Mediterranean countries such as 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 and 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 and disease prevention (1, 2).

To help you in your decision-making, here’s a quick look at how our top picks compare:

We outline how we test meal kits here. Here’s what we considered while making this list:

• Ingredient quality: Services on this list feature fresh, high-quality ingredients that are mostly unprocessed and organic or sustainably sourced.
• Price: Each service provides a good value for the price. Prices are accurate as of the date of publication.
• Variety: Services offer a variety of meal options, including meals that are suitable for the Mediterranean diet. We’ve indicated a range for the number of Mediterranean diet-friendly meals each service offers each week, though this may vary.
• Taste and ease of preparation: We tried many of these services to find out whether they offered a good variety of flavors and textures. Plus, we noted how long each meal took to prepare. The meal kit companies provided sample kits for free for us to test.
• Sustainability: Most services use eco-friendly packaging that’s recyclable, reusable, or compostable.

When deciding which meal delivery service is right for you, you may want to consider the following factors:

• Menu: Review the sample menu to determine whether there are options suitable for your dietary needs and food preferences.
• Time and preparation required: Though some services provide dishes that are fully cooked and prepared, others include basic ingredients and recipe cards for making your own Mediterranean meals at home.
• Cost: In addition to the price of each meal, you should account for other fees, including charges for shipping or optional add-ons.

Additionally, while all the services listed above 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.

Finally, keep in mind that not all meal delivery services are available in all areas.

While all the services included in this article 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.

The Mediterranean diet is well-researched and has been linked to a variety of health benefits.

Here are a few potential benefits of the Mediterranean diet:

• Heart health: Studies show that the Mediterranean diet can improve heart health and may be tied to a reduced risk of heart disease and stroke (4).
• Disease prevention: Research suggests that the Mediterranean diet may help prevent certain chronic conditions and could be associated with a lower risk of premature death, cancer, and metabolic disease (2).
• Weight management: According to one review of five studies, the Mediterranean diet may be as effective for weight loss as several other popular eating patterns, including low-fat and low-carb diets (5).
• Blood sugar management: Some research suggests that, in addition to supporting weight loss and heart health in people with type 2 diabetes, the Mediterranean diet can improve blood sugar regulation (6).

If you’re interested in learning more about the Mediterranean diet, check out this article. You might also consider speaking with a healthcare professional or a registered dietitian for additional guidance.

Does HelloFresh have Mediterranean diet meals?

HelloFresh does not currently offer a meal plan specifically for the Mediterranean diet. However, many of the recipes on the menu are suitable for the Mediterranean diet, while others can be easily adapted as needed.

Does Blue Apron have a Mediterranean diet plan?

Though Blue Apron does not provide a meal plan for the Mediterranean diet, many of its menu items can fit into a Mediterranean eating pattern.

In particular, many of the items on the Wellness meal plan feature nutritious ingredients such as vegetables, seafood, and legumes, which can easily be enjoyed as part of a Mediterranean diet.

Can you eat frozen meals on the Mediterranean diet?

Frozen meals can be incorporated into a well-rounded Mediterranean diet. Be sure to prioritize frozen meals that contain nutrient-dense ingredients such as whole grains, fruits, vegetables, and legumes, and enjoy them as part of a balanced diet.

Can you lose weight fast on the Mediterranean diet?

The Mediterranean diet has been shown to promote long-term weight loss and prevent weight gain in many studies (5, 7, 8).

Some research has also shown that it could be associated with short-term weight loss.

For instance, one study found that people who adhered to a Mediterranean diet and reduced carb intake in the evening lost an average of 20 pounds (lbs), or 9 kilograms (kg) over a 6-month period (9).

But keep in mind that many factors can affect how quickly you lose weight, including certain medical conditions, your physical activity level, and your body size.

Losing weight gradually at a steady rate of 1–2 lbs (0.5–0.9 kg) per week can help you reach a moderate weight and maintain it long-term (10, 11).

Do doctors recommend the Mediterranean diet?

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 (12).

Is there anyone who should not follow the Mediterranean diet?

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 such as olive oil, nuts, and fatty fish. As such, it may not be suitable for people who need to moderate their fat intake. The diet also allows for moderate amounts of alcohol, 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 help you save time while following the diet by providing fully prepared meals or pre-portioned 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.