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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 Mediterranean 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 and disease prevention (1, 2).

The services included in this article were selected based on the following criteria:

  • Ingredient quality: Services feature fresh, high quality ingredients that are mostly unprocessed and organic or sustainably sourced.
  • Price: Each service provides a good value for the price.
  • Variety: Services offer a variety of meal options, including recipes that are suitable for the Mediterranean diet. For each service, we’ve indicated a range of how many Mediterranean diet-friendly meals they offer 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.
  • Sustainability: Most services use eco-friendly packaging that’s recyclable, reusable, or compostable.
  • Vetting: The meal delivery services on our list have been vetted to ensure that they align with Healthline’s brand integrity standards and approach to well-being. You can read more about our vetting process.

Why you should 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 the 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
  • does not make unsupported health claims on its website or marketing materials

Ready to start cooking? Here are 8 of the best Mediterranean diet meal delivery services of 2022.

Best overall

Sunbasket

  • Price: starts at $9.99 per serving for meal kits and $11.49 for prepared meals
  • Meals per week: 2–5 meal kits or 4–10 prepared meals
  • Shipping: $9.99 after your first order
  • Availability: most areas in the contiguous United States, excluding AK, HI, MT, ND, and parts of NM
  • Mediterranean diet-friendly options per week: 10–15
  • Menus: Paleo, Gluten-Free, Vegetarian, Pescatarian, Mediterranean, Diabetes-Friendly, Carb-Conscious, Keto-Friendly

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. Each meal kit can serve 2 or 4 people, while the Fresh & Ready meals are single-serve.

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:

  • One-Pot Chicken with Carrots, Potatoes, and Thyme
  • Salmon Tacos with Cabbage Slaw, Salsa Roja, and Chipotle Yogurt
  • Persian Herb Frittata with White Bean and Barberry Salad

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.

You can skip a week or cancel your subscription at any time online.

What our tester says

Each of Sunbasket’s recipes featured fresh ingredients and unique flavor combinations that stood out from other meal delivery services I’ve tried. The garlic-porcini seasoning added zest to the Black Angus Rib-Eyes without being overpowering, and the high quality of the meat was noticeable.

There were plenty of appealing options on the Mediterranean menu, and all of the recipes took 30 minutes or less to prepare. You can read more about my experience trying Sunbasket in this comprehensive review.

— Healthline Nutrition and Fitness Market Editor Kelli McGrane, MS, RD

Pros

  • offers both prepared meals and meal kits
  • provides a specific menu for the Mediterranean diet
  • features high quality, mostly organic ingredients

Cons

  • may be more expensive than other plans
  • unsuitable for those with severe food allergies
  • uses some plastic packaging

Best for families

Home Chef

  • Price: starts at $9.99 per serving
  • Meals per week: 2–6 meals per week with 2, 4, or 6 servings each
  • Shipping: $10.99–$15.99, depending on order size
  • Availability: delivers to 98% of the United States, available in select grocery stores
  • Mediterranean diet-friendly options per week: 10–15
  • Menus: Calorie-Conscious, Carb-Conscious

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 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:

  • Salmon and Poached Cherry Chutney with Crispy Potatoes and Lemon Broccoli
  • Cheesy BBQ Cauliflower Mini Flatbreads with Pickled Shallots
  • Chicken and Lemon Crema with Carrots

Additionally, Home Chef uses packaging that’s mostly recyclable or reusable. The company also provides information on how to recycle materials on its website.

What our tester says

Home Chef’s menu options are grouped by how long they take to prepare, and the ingredients are packaged by recipe to help streamline meal prep. I appreciated that it was easy for me to get dinner ready in just a few minutes, and my family especially enjoyed the Chicken Lorraine.

I also appreciated that the recipes were simple and easy to follow without being bland additional ingredients like sauces added a nice boost of flavor. Overall, I found Home Chef to be a convenient, family-friendly option for weeknight dinners.

To learn more about Home Chef, check out our comparison of Home Chef and HelloFresh.

— Healthline writer SaVanna Shoemaker, MS, RDN, LD

Pros

  • affordable
  • offers up to six servings per recipe
  • provides both prepared meals and meal kits

Cons

  • no specific menu for the Mediterranean diet
  • not suitable for those with certain dietary restrictions or food allergies
  • limited organic ingredients

Best budget

HelloFresh

  • Price: starts at $7.99 per serving
  • Meals per week: 2–6 with 2 or 4 servings each
  • Shipping: $10.99
  • Availability: contiguous United States
  • Mediterranean diet-friendly options per week: 20–30
  • Menus: Meat & Veggies, Veggie, Family Friendly, Fit & Wholesome, Quick and Easy, Pescatarian

HelloFresh is a popular meal kit company that makes it easy and affordable to prepare healthy meals at home.

You can 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.

Though HelloFresh doesn’t have a specific menu for the Mediterranean diet, the service does label certain meals on their menu that are suitable for those following a Mediterranean diet.

A few examples of items on its rotating weekly menu include:

  • Mushroom and Chive Risotto with Herb Butter
  • Pecan-Crusted Trout with Apple-Studded Salad & Thyme-Roasted Potatoes
  • Chicken Gyro Couscous Bowls with Hummus, Tomato Cucumber Salad, & Feta Sauce

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.

What our tester says

While HelloFresh doesn’t offer as many options for certain diets like keto or paleo, it does have a huge selection of recipes to choose from each week. The ingredients arrived in good condition and were grouped by recipe, which helped me save time in the kitchen.

All of the meals tasted great, and I’ve saved several of the recipes so that I can make them again. Plus, it’s one of the more budget-friendly meal kits available.

You can read more about HelloFresh in this in-depth review.

— Healthline writer SaVanna Shoemaker, MS, RDN, LD

Pros

  • budget-friendly
  • wide selection of recipes on rotating weekly menu
  • uses mostly recyclable packaging
  • allows you to filter menu for Mediterranean-friendly items

Cons

  • some items that can fit into a Mediterranean diet are not clearly labeled on their menu
  • no oven-ready or prepared meals available
  • limited options for certain dietary restrictions

Best frozen

BistroMD

  • Price: starts at $10.99 per serving
  • Meals per week: 10–21
  • Shipping: $19.95
  • Availability: contiguous United States
  • Mediterranean diet-friendly options per week: majority of full menu, which contains 150+ meals
  • Menus: Heart-Healthy, Gluten-Free, Keto Flex, Diabetic-Friendly, Menopause

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:

  • Grilled Salmon with Creamy Pesto
  • Chicken Meatballs with Lentils and Spiced Tomato Sauce
  • Mediterranean Quinoa Salad

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.

To learn more about BistroMD, check out our full review.

Pros

  • fully prepared meals
  • programs tailored to several health conditions
  • more than 150 breakfast, lunch, and dinner options on full menu

Cons

  • expensive, especially with the high cost of shipping
  • no weekly rotating menu
  • no specific meal plan for the Mediterranean diet

Best organic

Green Chef

  • Price: starts at $11.99 per serving
  • Meals per week: 2–4 with 2, 4, or 6 servings each
  • Shipping: $9.99
  • Availability: most of the contiguous United States
  • Mediterranean diet-friendly options per week: 3-5
  • Menus: Keto + Paleo, Vegetarian, Vegan, Mediterranean, Fast & Fit, Gluten-Free

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.

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:

  • Sun-Dried Tomato Flatbreads with Balsamic Reduction, Basil Pesto, and Kale Salad
  • Parmesan-Crusted Chicken with Marinated Tomatoes and Green Beans with Hazelnuts
  • Blackened Salmon with Dijonnaise and Couscous with Corn, Roasted Peppers, and Apricot-Glazed Green Beans

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.

What our tester says

I really appreciated that all of Green Chef’s recipes were packed with fresh, flavorful vegetables, and I especially liked the flavors and textures of the Bulgogi Noodle Bowls. Each recipe’s ingredients were pre-chopped and individually packaged, so the meals took less time to prepare than most other meal delivery services I’ve tried.

Green Chef’s diverse menu and quick recipes make it a convenient option for people who prefer to eat organic food. That said, it’s also a little more expensive than some other meal delivery services.

You can read more about Green Chef in our full review.

— Healthline Nutrition and Fitness Market Editor Kelli McGrane, MS, RD

Pros

  • includes many meals specifically for the Mediterranean diet
  • uses organic, sustainably sourced ingredients
  • offsets 100% of carbon emissions from operations

Cons

  • meals relatively high in calories
  • more expensive than competitors
  • doesn’t offer prepared meals

Best variety

Territory Foods

  • Price: starts at $10.95 per serving
  • Meals per week: 4–24
  • Shipping: $7.95–$8.95 per delivery ($9.95–$15.95 for national shipping)
  • Availability: most areas throughout the contiguous United States
  • Mediterranean diet-friendly options per week: varies
  • Menus: Paleo, Keto-Friendly, Mixitarian, Plant-Based, Vegan, Vegetarian, Whole30, Low Fat, Low Carb, Mediterranean, Pre & Postpartum

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 a la carte from the rotating weekly menu, and they will be delivered twice per week for local customers or once per week for national orders. 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:

  • Tagine Chicken Salad with Peppercorn Dressing
  • Okra and Chickpea Masala with Saffron Basmati Rice
  • Grilled Salmon with Cauliflower Rice and Broccoli

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.

Learn more about Territory Foods in this comprehensive review.

Pros

  • diverse menu of chef-prepared meals
  • breakfast, lunch, and dinner options in two portion sizes
  • variety of dishes available for multiple diet patterns, including the Mediterranean diet

Cons

  • expensive
  • minimum order of four items per delivery or eight items per week
  • provides only single-serve meals

Best allergy-friendly

ModifyHealth

  • Price: starts at $12.95 per serving
  • Meals per week: minimum of 6
  • Shipping: free
  • Availability: contiguous United States
  • Mediterranean diet-friendly options per week: about 34
  • Menus: Mediterranean, Low FODMAP

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:

  • Balsamic Chicken with Quinoa, Artichokes & Tomatoes
  • Herbed White Fish with Roasted Corn & Red Pepper
  • Longevity Stew with Black-Eyed Peas & Kale

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.

Pros

  • all meals prepared in a gluten-free facility
  • free delivery
  • offers a meal plan specifically for the Mediterranean diet

Cons

  • offers only single-serve meals
  • portion sizes may be too small for some, according to reviews
  • only two meal plans available

Best vegan

Daily Harvest

  • Price: $6.79–$11.99 per serving
  • Meals per week: 9, 14, or 24 items
  • Shipping: free
  • Availability: contiguous United States
  • Mediterranean diet-friendly options per week: majority of full menu, which contains 100+ items
  • Menus: entire menu is vegan and gluten-free

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:

  • Squash + Wild Rice Gratin
  • Tomato + Cremini Flatbread
  • Roasted Eggplant + Red Pepper Caponata Harvest Bowl

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.

What our tester says

Daily Harvest has a massive menu filled with interesting items and ingredients, making it a great option for adventurous eaters and those looking to mix up their meal plan.

My favorite items that I tried were the desserts — including the Scoops and Bites — as well as the flatbreads, which were tasty and convenient.

However, while I enjoyed many of the dishes that I tried, a few didn’t maintain their texture very well after reheating and most weren’t quite filling enough for a main meal.

For a closer look at my experience trying Daily Harvest and which items I enjoyed most, check out my full review.

— Healthline writer Rachael Link, MS, RD

Pros

  • offers fully prepared foods
  • uses gluten-free, vegan, and mostly organic ingredients
  • includes free shipping for all orders

Cons

  • smaller portion sizes
  • no meal plans tailored to specific diets
  • offers only single-serve meals

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

ServiceFull reviewBasicsPrice per servingShippingEase of following Mediterranean dietIngredient qualityOther diet types
SunbasketRead noworganic meal kits and prepared meals$9.99+ for meal kits and $11.49+ for prepared meals$9.99• very; offers Mediterranean plan
• 10–15 Mediterranean diet-friendly options per week
• 99% organic eggs, dairy, tofu, and produce
• responsibly sourced meat and seafood
• pastured-raised and grass-fed protein options
• paleo
• pescatarian
• gluten-free
• vegetarian
• diabetes-friendly
• low carb
Home ChefRead nowmeal kits and fully prepared meals with many options for customization$9.99+$10.99–$15.99, depending on order size• somewhat; several suitable options available
• 10–15 Mediterranean diet-friendly options per week
some organic produce and proteins• low calorie
• low carb
HelloFreshRead nowbudget-friendly meal kits with preportioned ingredients and recipe cards$7.99+$10.99• somewhat; several suitable options available, including some that are labeled
• 20–30 Mediterranean diet-friendly options per week
• some organic ingredients
• hormone-free chicken and pork
• low calorie
• pescatarian
• vegetarian
BistroMDRead nowfully prepared frozen meals$10.99+$19.95• very; offers multiple Mediterranean items
• majority of full menu can fit into Mediterranean diet, which contains 150+ meals
• some organic ingredients
• environmentally responsible seafood
• hormone-free chicken and beef
• gluten-free
• heart-healthy
• diabetes-friendly
• menopause-friendly
Green ChefRead noworganic meal kits with recipe cards and preportioned ingredients$11.99+$9.99• very; offers Mediterranean plan
• 3–5 Mediterranean diet-friendly options per week
• organic produce and eggs
• proteins raised with high animal welfare standards
• vegan
• vegetarian
• keto
• paleo
• gluten-free
• low calorie
Territory FoodsRead nowready-to-eat meals prepared by local chefs$10.95+$7.95–$8.95 per delivery• very; offers Mediterranean plan
• number of Mediterranean diet-friendly options per week varies
some organic produce and proteins• vegan
• vegetarian
• keto
• paleo
• Whole30
• low fat
• low carb
ModifyHealthfully prepared meals that are organic and gluten-free$12.95+free
very; offers Mediterranean plan
• about 34 Mediterranean diet-friendly options per week
• mostly organic produce
• grass-fed meat, free-range poultry, and sustainable fish
• low FODMAP
• vegan
• vegetarian
• pescatarian
Daily HarvestRead nowfrozen meals, snacks, and smoothies that require little to no preparation$5.99+free• very; offers multiple Mediterranean items
• majority of full menu can fit into Mediterranean diet, which contains 100+ items
more than 90% organic ingredients• vegan
• vegetarian
• gluten-free

There are many factors to consider when deciding which meal delivery service is right for you.

  • Menu: Review the sample menu to determine whether there are options suitable for your dietary needs and personal 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 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 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.

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 control: In addition to supporting weight loss and heart health in people with type 2 diabetes, some research suggests that the Mediterranean diet can also improve blood sugar control (6).

If you’re interested in learning more about the Mediterranean diet, check out this article. You may also want to consider speaking with your 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 their 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 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.

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 like whole grains, fruits, veggies, and legumes and enjoy 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 about 1–2 lbs. (0.5–0.9 kg) per week can help you reach and maintain a moderate weight 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 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.