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Some meal delivery services offer dedicated Mediterranean diet menus. This eating plan includes a range of fruits, 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.

Meal delivery services can potentially save individuals money and time, and they may also help people explore and stick to a new diet.

This article compares the best meal delivery services suitable for a Mediterranean diet and discusses its benefits.

A quick look at the best Mediterranean meal delivery services

Medical News Today’s methodology

Medical News Today chooses meal delivery services that fit the following criteria:

  • Nutritional value: MNT selects meal delivery services that meet the average person’s nutritional needs and promote healthy eating habits.
  • Ingredient quality: MNT chooses meal delivery services that use fresh, high quality ingredients. Some also use organic produce or sustainably sourced ingredients.
  • Variety: MNT selects meal delivery services that feature a range of flavors and ingredients to suit different taste preferences and diets.
  • Price: MNT chooses meal delivery services with different price points to suit a range of budgets.
  • Availability: MNT selects meal delivery services available throughout most of the United States.
  • Sustainability: MNT chooses meal delivery services that reduce their environmental impact by using recyclable packaging, carbon-neutral shipping, local ingredients, and other sustainable practices.
  • Reputation: MNT selects only brands that adhere to industry best practices and have passed our medical vetting process.
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Below, we look at a range of the best meal delivery services with Mediterranean diet menus.

Please note that this article contains reviews from testers who may have received products for free. All opinions are their own.

The table below compares the meal delivery services in this article.

Kits or prepared mealsTypes of meal plansShipping Price
Green Chefmeal kits• Mediterranean Diet
• Keto and Paleo
• Vegetarian
• Fast & Fit
• Vegan
• Gluten-Free
$10.99$11.99 to $13.49
Factorprepared meals• Chef’s Choice
• Keto
• Calorie Smart
• Vegan & Veggie
• Protein Plus
$10.99$10.99 to $13.49
Home Chefbothcustomizable boxes of kits, express meals, and oven-ready meals$13.99$9.99 to $13.95
BistroMDprepared meals• Signature
• Heart Healthy
• Gluten-Free
• Keto-Flex
• Diabetic
• Menopause
$19.95$10.99 to $14.99
HelloFreshmeal kits• Quick & Easy
• Pescatarian
• Family Friendly
• Fit & Wholesome
• Veggie
• Meat & Veggie
around $9.99 but can vary by plan$9.79 to $12.49
EveryPlatemeal kits• Meat & Veggie
• Veggie
• Family Friendly
• Nutrish & Delish
• Quick & Easy
$9.99$4.99 to $7.49
Daily Harvestprepared meals9, 14, or 24 items per week or month$9.99$6.79 to $9.79
Modify Healthprepared meals• Low FODMAP
• Mediterranean
• Gluten-free
• Diabetes-Friendly
• Heart-Friendly
• Carb-conscious
free$9.95 to $13.45
Territory Foodsprepared meals• Mediterranean Diet
• Paleo
• Vegan
• Keto-Friendly
• Whole30
$9.99 to $17.99$11.95 to $22.99
Sunbasketboth• Paleo
• Gluten-Free
• Vegetarian
• Pescatarian
• Diabetes-Friendly
• Carb Conscious
• Keto-Friendly
$9.99 $9.99 to $25.99
Blue Apronmeal kits• Chef Favorites
• Wellness
• Family Friendly
• Fast & Easy
• Veggies
$10.99$7.99 to $12.49

Key factors to consider when choosing a meal delivery service include:

  • Dietary needs: People should choose plans that will accommodate any food allergies, sensitivities, or other preferences they have. Typically, brands will specify whether meals are gluten- or dairy-free and whether they contain nuts.
  • Budget: Some plans are much more affordable than others. A person should consider how often they would like deliveries and how many meals they would typically need per week. They should also take note of extra shipping costs that may make a plan more expensive. Often, the larger a person’s order, the cheaper each serving.
  • Ingredients: People may wish to prioritize meal delivery services that use fresh, organic ingredients without artificial preservatives, flavorings, or colors.
  • Packaging: Some brands use recyclable packaging. A person should also ensure the company they choose packs its meals appropriately so they stay cold during shipping.

The Mediterranean diet originates from the traditional foods of the countries that border the Mediterranean Sea, such as Greece, Italy, and Spain. The diet contains natural, healthy foods emphasizing vegetables, fresh fruit, beans, nuts, whole grains, olive oil, and fresh fish.

These foods are low in saturated fat and cholesterol. They are also high in antioxidants and anti-inflammatory nutrients. Additionally, they contain polyphenols, fiber, and omega-3 fatty acids, also known as healthy fats.

Foods that people should prioritize in the Mediterranean diet include:

  • seasonal, field-grown fresh vegetables, such as broccoli, cauliflower, carrots, and green beans
  • legumes like black beans, lentils, and chickpeas
  • fruits, such as apples, bananas, grapes, and strawberries
  • nuts like almonds and hazelnuts
  • whole grain bread and flatbreads
  • whole grains, such as quinoa and brown rice
  • seeds like chia and hemp
  • fish, such as sardines and mackerel
  • olive oil
  • red wine consumed as part of a meal

People can also include chicken, turkey, eggs, and cheese in moderation as part of the Mediterranean diet.

Learn more about the Mediterranean diet.

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 in the United States follow this diet.

Some meal delivery services have a specific Mediterranean diet meal plan, such as Sunbasket. Others have options that meet Mediterranean diet requirements.

People should look for meals with plenty of grains, leafy greens, fruit, and fish.

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 to help people lose weight. It is a generally balanced, plant-based diet, high in fat but low in saturated fat, developed from ancient Mediterranean food cultures.

A 2020 review suggests that the diet can lead to weight loss in 6 months, but its benefits may not continue. How much weight a person can lose per week will vary widely with any diet.

As the Mediterranean diet is rich in fruit, vegetables, lean meat, and whole grains, people can try this diet alongside regular exercise to help 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 weekly are likelier to keep it off.

Some meal delivery services offer prepackaged frozen meals that may fit Mediterranean meal requirements, such as Factor.

Multiple scientific studies provide evidence that the Mediterranean diet positively affects cardiovascular health, lowers the risk of obesity and diabetes, and may offer 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.

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 adherence to a specific diet or program.

For successful weight loss, people can try:

  • setting a realistic and safe weight loss goal
  • taking in fewer calories than they burn through exercise
  • working with a doctor

Factor does not currently offer Mediterranean diet meals. However, some of the company’s meals contain ingredients that are part of the Mediterranean diet, such as whole grains, vegetables, and meat.

The Dietary Approach to Stop Hypertension (DASH) diet is similar to the Mediterranean diet as it includes fruits, vegetables, and whole grains. It also minimizes foods such as red meats.

Nutritionists primarily designed this diet to prevent and manage hypertension. However, it has many benefits similar to those of the Mediterranean diet. These include lowering:

  • cholesterol
  • saturated fats
  • blood pressure
  • blood sugar levels
  • insulin resistance
  • metabolic syndromes

Additionally, it may also aid in weight loss.

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. Various options are available.

Before selecting a plan, a person should consider their dietary needs, budget, health concerns, and taste preferences.