- Our picks
- Comparison
- How we chose
- Benefits
- Selection tips
- FAQ
- Bottom line
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Sunbasket is our pick for the best overall Mediterranean diet meal delivery service. Learn which other services made our list and why.
- Best overall: Sunbasket | Skip to review
- Best for families: Home Chef | Skip to review
- Best budget: HelloFresh | Skip to review
- Best frozen: BistroMD | Skip to review
- Best organic: Green Chef | Skip to review
- Best variety: Territory Foods | Skip to review
- Best gluten-free: ModifyHealth | Skip to review
- Best vegan: Daily Harvest | Skip to review
The Mediterranean diet 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 spending more time than you’d like in the kitchen.
Meal delivery services can make it easier to follow the Mediterranean diet and add variety to dinnertime. So far, we’ve found that these services offer the best variety and ingredient quality.
To help you in your decision-making, here’s a quick look at how our top picks compare:
| Full review | Price per serving | Weekly Mediterranean meal options | Ingredient quality | |
|---|---|---|---|---|
| Sunbasket | Read now | • $9.99+ for prepared meals • $11.49+ for meal kits | 10–15 | • 99% organic eggs, dairy, tofu, and produce • responsibly-sourced meat and seafood • pasture-raised and grass-fed protein options |
| Home Chef | Read now | $9.99+ | 10–15 | some organic produce and proteins |
| HelloFresh | Read now | $8.99+ | 20–30 | • some organic ingredients • hormone-free chicken and pork |
| BistroMD | Read now | $10.99+ | most of the menu | • some organic ingredients • environmentally responsible seafood • hormone-free chicken and beef |
| Green Chef | Read now | $11.99+ | 3–5 | • organic produce and eggs • proteins raised with high animal welfare standards |
| Territory Foods | Read now | $10.95+ | varies | some organic produce and proteins |
| ModifyHealth | — | $9.95+ | about 34 | • mostly organic produce • grass-fed meat, free-range poultry, and sustainable fish |
| Daily Harvest | Read now | $6.79+ | most of the menu | more than 90% organic ingredients |
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.
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 Food and Drug Administration (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
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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. - 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. - 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.
- 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.
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.
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.
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, and others can be easily adapted as needed.
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 be enjoyed as part of a 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.
The Mediterranean diet has been shown to promote long-term weight loss and prevent weight gain in many studies.
Some research has also shown that it could be associated with short-term weight loss.
For instance, one study found that people who stuck to a Mediterranean diet and reduced carb intake in the evening lost an average of 20 pounds (lb), or 9 kilograms (kg) over 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.
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.
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. Therefore, it may not be suitable for people who need to limit 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.
Last medically reviewed on August 15, 2023
How we reviewed this article:
Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our
editorial policy.
- Bellini M, et al. (2020). Low FODMAP diet: Evidence, doubts, and hopes.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019579/ - Estruch R, et al. (2020). The role of the Mediterranean diet on weight loss and obesity-related diseases.
https://pubmed.ncbi.nlm.nih.gov/32829455/ - Guasch-Ferré M, et al. (2021). The Mediterranean diet and health: A comprehensive overview.
https://onlinelibrary.wiley.com/doi/10.1111/joim.13333 - Huo R, et al. (2015). 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/ - Losing weight. (2023).
https://www.cdc.gov/healthyweight/losing_weight/index.html - Lotfi K, et al. (2022). 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/ - Mancini J, et al. (2016). Systematic review of the Mediterranean diet for long-term weight loss.
https://www.amjmed.com/article/S0002-9343(15)30027-9/fulltext - Martínez-González M, et al. (2019). The Mediterranean diet and cardiovascular health: A critical review.
https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.118.313348 - Rosato V, et al. (2019). 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. (2017). 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/ - Schwingshackl L, et al. (2020). Mediterranean diet and health status: Active ingredients and pharmacological mechanisms.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7056467/
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Current Version
Dec 11, 2023
Written By
Rachael Ajmera, MS, RD
Edited By
Catherine Conelly
Copy Edited By
Jill Campbell
Oct 25, 2023
Written By
Rachael Ajmera, MS, RD
Edited By
Catherine Conelly
Copy Edited By
Jill Campbell
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