Better thought of as an inclusive eating pattern than a restrictive diet, it promotes consuming whole foods like nuts, legumes, lean proteins, fruits, and vegetables with an emphasis on ingredients high in healthy fats—including monounsaturated fats from olive oil and omega 3s from seafood—all paired with regular physical activity and an optional glass (or two) of red wine. While a Mediterranean diet is certainly not as restrictive as other eating plans, such as the keto diet, it does require planning to ensure you’re hitting a good balance of healthy fats, carbohydrates, and lean proteins. That’s where the best Mediterranean diet meal delivery services come in. When selecting our top picks, we also considered the lifestyle’s promotion of social relationships1. As a result, we opted to skip ready-to-eat meals as part of our selection process, instead opting for meal kits that included servings for multiple people. While you definitely don’t need to have regular dinner parties to make your meals social, it was important to allow for the option within our criteria. On that note, a couple of the brands included also offer ready-to-eat options for those with a busier lifestyle who need fast and easy options. You won’t have a curated Mediterranean diet menu, but Blue Apron’s Wellness plan follows similar basics: whole ingredients and healthy fats. These nutritionist-approved recipes feature sustainably sourced seafood, non-GMO produce, and antibiotic- and hormone-free meats available in up to four servings per meal. Example Meals: -Sheet pan salmon with green goddess potatoes and arugula -Black bean and quinoa bowls with guacamole and roasted sweet potatoes -Za’atar tilapia and vegetable farro with harissa-honey glaze and tzatziki Sustainability & Quality: Blue Apron hit its goal for carbon neutrality in March 2022, making the brand one of the more sustainable choices. Along with following an animal welfare policy, the meal delivery service is on a mission to make all packaging either compostable, reusable, or recyclable by the end of 2025. This meal plan is not Mediterranean diet-specific, so you may need to give the recipes a little extra vetting to ensure they fit your desired eating pattern. Typically, the recipes offer a balance of fats, proteins, and carbohydrates with a mix of vegetarian, meat, and seafood options. (All example meals came directly from the Balanced Living meal plan.) Example Meals: -Smoky tilapia with rémoulade and cheesy cauliflower grits -Harissa-spiced shrimp with cauliflower and slaw -Garlic-honey chicken with couscous kale salad and almonds Sustainability & Quality: Green Chef was the first meal delivery service to go carbon-emission-neutral and sets the precedent for making the process more sustainable than the typical grocery supply chain. Along with selecting completely organic ingredients, the brand partners with sustainability organizations to ensure it lives up to the “green” in its name. Unlike other brands, Purple Carrot doesn’t charge a delivery fee, but its offerings are pricier. Save money by opting for larger serving sizes (up to four per kit) and more deliveries—with recipes this delicious, you won’t mind having leftovers. Plus, it offers both prepared options and meal kits. Example Meals: -Falafel bowl with harissa glazed carrots and dill garlic sauce -Loaded avocado toast with dill and seeds -Sumac tofu fattoush with kalamata olives and creamy cucumber dressing Sustainability & Quality: Purple Carrot prioritizes organic ingredients when possible but doesn’t promise a fully organic meal, instead focusing on quality and seasonal availability. It also works with the Farmlink project, which connects farmers to food banks to prevent food waste. Plus, recycling is easy thanks to the brand’s in-depth onsite guide. Additional filters allow you to search for family-friendly, pescatarian, vegetarian, or quick-and-easy meals from the weekly catalog of more than 30 recipes. Bonus: Servings are super affordably priced. Example Meals: -Roasted veggie kale salad with chicken -Chickpea-powered Mediterranean bulgur with zucchini -Pesto-spiced shrimp with pesto couscous and blistered tomatoes Sustainability & Quality: HelloFresh visits every supplier facility to ensure it’s up to standards, although it doesn’t focus on organic ingredients. Its biggest sustainability standout is creating a team specifically to reduce packaging waste by testing new materials and new products to work toward less waste. Get even more specific with options to skip soy, dairy, shellfish, and more to ensure the final food selection best suits your body’s needs. You’ll also have the choice of ready-to-eat meals or meal kits—although we prefer the latter for more control over your menu. Just be sure to look for the “speedy” options in the recipe description if your weekdays tend to run low on time. Example meals: -Chicken breasts with olive-leek sauce and sautéed kale -Lentil, mushroom, and apricot burgers with arugula salad -Curried salmon and kale salad with warm carrot-ginger vinaigrette Sustainability & quality: Almost all produce is organic with rare exceptions, earning Sunbasket high marks for quality ingredients. A majority of packaging is also recyclable or compostable with the brand actively working toward 100%. The base of the diet is whole grains, beans, legumes, nuts, seeds, vegetables, fruits, olive oil, herbs, and spices—all familiar additions to anyone who follows the Blue Zone diet. It also incorporates lean protein from fish and seafood with a less regular consumption of poultry, eggs, cheese, and yogurt. While you can eat red meat and processed foods, they tend to be limited. Of course, there is one unexpected part of this diet: the encouragement of moderate red wine consumption, which is high in antioxidants2. Just remember: The Mediterranean diet is more a lifestyle than a diet. It also encourages regular physical activity and social relationships. In fact, a 2020 cross-sectional study found3 a link between social support and sticking to a Mediterranean diet, although further studies are needed. And if you’re still not convinced to give it a try, factor in the many health benefits associated with the diet. Studies have linked the Mediterranean diet to promoting heart health4 and a longer life span5, likely due to the emphasis on healthy fats from fish, nuts, and olive oil. Plus, it’s been shown to be a more effective method of weight loss6 than a low-fat diet. (FYI, there are just some of the many benefits—we’ve got the full rundown on the health benefits of the Mediterranean diet here.)
