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The Mediterranean diet is considered one of the healthiest ways of eating, thanks to its emphasis on fresh and cooked vegetables, whole grains, healthy fats, and small amounts of lean protein. But preparing Mediterranean-inspired meals may mean spending more time in the kitchen on meal prep than you’d like.
Meal delivery services can make it easy to follow the Mediterranean diet and add new healthy (and delicious) dishes to your meal times.
The following services offer the best variety, flavor, and value for Mediterranean diet meal delivery.
Share on PinterestHelloFresh Thai Shrimp Salad | Photo provided by Kelli McGrane, MS, RD
At Healthline, we know that meal delivery services aren’t a small investment, which is why we’ve taken the time to test more than 30 of the most popular meal delivery services on the market.
Testers select a week’s worth of meals from multiple menus to get a well-rounded view of the types of flavors and ingredients offered.
During testing, we consider several factors, including the ease of the sign-up and meal selection process, the variety and nutritional composition of the meals offered, ingredient quality and freshness, how easy the meals are to cook, and, of course, the taste.
Additionally, each service we feature is in compliance with U.S. Department of Agriculture (USDA) and Food and Drug Administration (FDA) food safety and manufacturing regulations, and uses a trusted shipper to handle its food products.
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.
Why you can trust us
Every meal delivery service on our list has been reviewed by registered dietitians and vetted to ensure that it aligns with Healthline’s brand integrity standards and approach to well-being. Each service in this article:
is in compliance with USDA and FDA food safety and manufacturing regulations
uses a trusted shipper to handle its food products
lists all ingredients, allergens, and nutrition facts on its website or product packaging
promotes a healthy approach to well-being
doesn’t make unsupported health claims on its website or marketing materials
Based on the consumption of unprocessed foods, including fruits and vegetables, whole grains, legumes, nuts, fish, and heart-healthy fats, such as olive oil, the Mediterranean diet is recognized as one of the healthiest ways to eat.
In fact, this diet is among those credited with helping people live healthier and far longer than average in so-called blue zones around the world.
Researchers have studied the Mediterranean diet extensively and found that it offers the following benefits:
It can improve heart health and may be tied to a reduced risk of heart disease and stroke.
It may help prevent certain chronic conditions and could be associated with a lower risk of premature death, cancer, and metabolic disease.
It may be as effective for weight loss as several other popular eating patterns, including low fat and low carb diets.
In addition to supporting weight loss and heart health in people with type 2 diabetes, the Mediterranean diet may improve blood sugar regulation.
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 to adjust your overall diet.
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 to simplify meal prep and help you make 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.
Our pick for the best Mediterranean diet meal delivery service is Sunbasket, thanks to its high quality ingredients; healthy, tasty meal kits; and variety of plans.
But several other services on our list are also great options, depending on your needs and preferences. For example, if you’re looking for plant-based, prepared Mediterranean options, either Daily Harvest or Green Chef may be the best option for you.
Currently, there are no HelloFresh Mediterranean diet meal kits available. However, many of the recipes on the menu are suitable for the Mediterranean diet, and others can be easily adapted as needed.
BistroMD and Daily Harvest both offer healthy frozen meals, including many prepared Mediterranean options. For more frozen meal delivery services, check out our top picks.
Some research has also shown that the Mediterranean diet may also be associated with short-term weight loss.
For instance, one study found that people with overweight or obesity who stuck to a Mediterranean diet and reduced their carb intake in the evening lost an average of 20 pounds (lb), or 9 kilograms (kg) in a 6-month period.
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 lb (0.5–0.9 kg) per week, can help you reach a moderate weight and maintain it long term.
Although Blue Apron doesn’t offer a Mediterranean diet meal plan specifically, many of their weekly meal kits can be included in a well-rounded Mediterranean diet.
When placing your order, simply browse the weekly menu to find healthy meals that align with your dietary needs and preferences.
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 on meal prep while following the diet by providing fully prepared Mediterranean meals or pre-portioned ingredients with recipe cards to make fresh, flavorful meals on your own.
Any of the services on our list can help you start reaping the benefits of this healthy diet.
How we reviewed this article:
Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
Huo R, et al. (2014). Effects of Mediterranean-style diet on glycemic control, weight loss and cardiovascular risk factors among type 2 diabetes individuals: A meta-analysis. https://pubmed.ncbi.nlm.nih.gov/25369829/
Lotfi K, et al. (2021). Adherence to the Mediterranean diet, five-year weight change, and risk of overweight and obesity: A systematic review and dose-response meta-analysis of prospective cohort studies. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8803490/
Rosato V, et al. (2017). Mediterranean diet and cardiovascular disease: A systematic review and meta-analysis of observational studies. https://pubmed.ncbi.nlm.nih.gov/29177567/
Salvia R, et al. (2016). Short-term benefits of an unrestricted-calorie traditional Mediterranean diet, modified with a reduced consumption of carbohydrates at evening, in overweight-obese patients. https://pubmed.ncbi.nlm.nih.gov/27615385/
