Reviewers Say 'Everything Looks And Tastes Fresh' In This Meal Delivery Kit

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Craving a diet that’s sustainable, loaded with nutrients, packed with health benefits, and equally as delicious? Welcome to the club! The Mediterranean diet may be just what you’re looking for. To make matters even better, Mediterranean diet meal delivery services can deliver food straight to your door.

At its core, the Mediterranean diet revolves around whole foods and encourages eating an abundance of vegetables, fruits, whole grains, legumes, nuts, and seeds, says Avery Zenker, RD, a registered dietitian at Everflex Fitness who specialized in sports nutrition, plant-based eating, digestion, and weight loss. “There’s no restriction on the type of foods to consume in these categories, the emphasis is more on whole foods,” she explains. “It’s more of a lifestyle than just a way of eating.”

Luckily, there’s no need to stress about what you can and can’t eat on the Mediterranean diet because meal delivery services take out the guesswork while providing balance, variety, and a whole lot of color to your plate.

Meet the experts: Avery Zenker, RD, is a registered dietitian at Everflex Fitness who specialized in sports nutrition, plant-based earring, digestion, and weight loss. Michelle Routhenstein, RD, is a preventative cardiology dietitian and founder of Entirely Nourished.

What is the Mediterranean diet?

The Mediterranean diet focuses on vegetables, fruits, whole grains, nuts, seeds, beans, fish, legumes, olive oil, herbs, and spices, with limited dairy, eggs, and red wine, says Zenker. On the flip side, ultra-processed foods, refined carbohydrates, added sugar, alcohol, and trans fats including processed meat, fast food, and soda should be completely avoided, with limited red meat and poultry, she explains.

Zenker says the Mediterranean diet is associated with improved longevity, and increased life expectancy, thanks to its well-rounded health benefits.

It’s also been shown to slow cognitive decline, due to the intake of certain polyphenols and omega-3 polyunsaturated fatty acids, like oleic acid in olive oil and omega-3 rich fish, and reduce the risk of cardiovascular disease, adds Michelle Routhenstein, RD, a preventative cardiology dietitian and founder of Entirely Nourished. “This may be due to the protective role of polyunsaturated fats, fiber, antioxidants, vitamins, carotenoids, and polyphenols present in the Mediterranean diet, which positively impacts inflammation and cardiometabolic risk factors like high blood pressure and high cholesterol,” she explains.

It can also help to control blood sugar and lower the risk of type 2 diabetes by limiting processed foods, added sugars, refined carbohydrates, and saturated fats, adds Zenker.

Another potential perk? Improved gut health. The diet is high in vegetables, fruits, whole grains, nuts, seeds, and legumes that provide fiber, antioxidants, vitamins, minerals, and other nutrients, which Zenker says can help reduce inflammation and support gut health.

How To Choose A Meal Delivery Service

A lot comes down to personal preference, but there are a few tips and tricks to keep in mind when choosing the meal delivery service that’s best for you.

Meal variety: Most services update their menu on a weekly or bi-weekly basis but look for a plan that offers a variety of dishes and snacks you enjoy, says Zenker. If meal customization is important to you, find a plan with options that work with allergies or dietary restrictions.

Price: Convenience is key but make sure to find a service that fits within your budget, says Zenker. Some services offer different plans with varying price points, so be sure to compare and choose one that works for you.

Nutritional quality: Meal delivery services usually provide nutritional information but always reading the labels can help determine whether a meal has desirable nutrition facts, such as low sugar, sodium, and trans fats, says Zenker. It’s also worth looking at ingredient quality characteristics you value, such as organic or local produce, she adds.

Transparency: Find a service with transparent nutritional facts and ingredient lists, says Routhenstein. “While many delivery services may have Mediterranean options, it could still be high in saturated fat, sodium, refined sugars, or lack enough protein, potassium and fat,” she explains. “By being able to transparently see the ingredient list and nutrition facts label you can better select meals that fit your health goals and needs."

Portion size: Meal delivery services typically have set serving sizes, so whether you eat smaller portions or have higher caloric needs, find a plan that works for your lifestyle, says Zenker.

Customer reviews: Customer reviews are an awesome way to get real feedback on a meal delivery service. Browse the company website and social media and see what people love or don’t love.

Delivery options: Take your schedule into consideration and find a service that offers deliveries to best suit your needs, says Zenker. For maximum flexibility, consider a plan that allows you to schedule how often you want your meals delivered and skip weeks when you don’t need it.

9 Best Mediterranean Diet Meal Delivery Services

Sunbasket

Sunbasket offers prepared meals as well as quick meal kits making it a go-to for Zenker. “You can select certain dietary preferences, such as Mediterranean, vegetarian, pescatarian, and gluten-free, which makes it easy to follow a Mediterranean meal pattern since the menu is set for you,” she explains.

You can also select additional food preferences such as low added sugar, low sodium, or vegetarian, she adds. Sample meals include salmon salad, orzo bowls with broccoli, and chicken breast with apple-celery salad.

Rave review: “I love the flavors and quality of ingredients, and everything looks and tastes fresh. It’s a bang for your buck.”

Fresh n' Lean

Fresh N’ Lean offers a variety of pre-made Mediterranean meals with transparent ingredients and nutritional info, says Zenker. All ingredients are organic, non-GMO, and gluten-free, and their meals come pre-cooked so just heat them up and enjoy. The menu changes weekly, but whether it’s sunny side eggs with asparagus, herb salmon with Brussels sprouts, or harissa chickpeas with sumac carrots, there’s sure to be an option your tastebuds love.

Rave review: “In the year I've been a Fresh N' Lean customer I've been thoroughly satisfied. They provide a quality product at a reasonable price and in the rare instances when I have an issue, the customer service reps are super helpful and move quickly to resolve.”

Green Chef

Green chef uses USDA organic produce and offers meal kits, meal plans, and grocery subscriptions, says Zenker. “In addition to the Mediterranean diet menu, they also offer gluten-free, quick and easy, calorie smart, vegetarian, and vegan options,” she adds. All meals like sweet potato bowls, sockeye salmon with lemon caper sauce, and turkey stuffed pepper are guaranteed to be ready in 30 minutes or less, and are packaged in recyclable, sustainable materials (hence the “green” in Green Chef).

Rave review: “I love the selection of meals. All fresh organic products make clean eating affordable and a breeze!”

BistroMD

Craving a meal that’s ready to eat, developed by registered dietitians, and heart healthy? Routhenstein recommends BistroMD. All meals heat within five minutes or less, and the diabetic-friendly menu consists of butternut squash with chicken meatballs, turkey breast with cranberries, and stuffed grape leaves with tomato sauce. You can also add on their high-protein snacks for noshing throughout the day. Just be mindful that BistroMD doubles as a weight loss plan, so the single-serving portions may be on the smaller side.

While there is not a specific "Mediterranean diet" plan, many BistroMD meals fit the guidelines and you can customize to cut out certain ingredients like red meat. The "Heart Healthy" program is also a good option.

Rave review: “The website is easy to navigate, and the meal selection is good. The meals are well prepared and the ability to choose different meals is appreciated. Service is excellent.”

Territory Foods

All Territory Foods meals are made with high-quality ingredients and are free from gluten, dairy, soy, and added sugars. “Territory foods has several options that meet the Mediterranean guidelines along with balancing macronutrients and calorie tracking for heart healthy weight loss,” adds Routhenstein. Fresh meals like balsamic chicken, chili Verde with turkey, and Moroccan-style turkey meatballs also score high in flavor and portion size.

Rave review: "Honestly, if you're terrible at cooking (me) or just want healthy meals prepared fresh, check out Territory."

Modify Health

“Modify Health has a Mediterranean diet service plan with several options that can meet your saturated fat, protein, fiber, sodium, and potassium requirements for heart health,” says Routhenstein. All meals are gluten-free, organic, and nutrient dense, with options like balsamic chicken with quinoa, black bean burgers, and BBQ pulled chicken with sweet potatoes.

Rave review: “Meals are delicious, varied, and filling. Customer service is also over-the-top outstanding.”

Daily Harvest

Daily Harvest is a plant-based meal delivery service with an extensive menu of smoothies, flatbreads, meal bowls, pastas, soups, snacks, and lattes, says Zenker. They use organic and sustainably grown ingredients, with a variety of meals like chickpea coconut curry, lentil and tomato bolognese, and spinach and shiitake grits. Another perk? All 120 plus available meals are ready within minutes. While there is not a specific "Mediterranean diet" plan, almost all items on the menu fall under the guidelines, but Zenker suggests double checking ingredient lists to avoid things like refined carbs that may be included in some meals.

Rave review: “I never have to worry about what to eat with Daily Harvest because I know I’ll love all meals. They’re flavorful and I don’t get tired of it thanks to the wide variety of options.”

Blue Apron

“Blue Apron has a meal plan called ‘wellness,’ which includes meals inspired by the Mediterranean diet,” says Zenker. “You can also customize your meals to make them fit best for you, such as adding more vegetables or exchanging red meat for lean protein,” she explains. All meal kits like turkey and mushroom lettuce cups and quinoa “fried rice” are beginner-friendly, and the flexible scheduling is perfect for families.

Rave review: “I'm really impressed with the overall quality of the food. Everything is as pictured and described."

Purple Carrot

Purple Carrot is a 100 percent plant-based meal delivery service that offers pre-made meals, meal kits, and groceries, getting the thumbs up from Zenker. “This not only is an option for those taking a totally plant-based approach to the Mediterranean diet but can also provide some meatless meals for someone trying to incorporate more plant foods,” she explains. Options like lentil dal, quinoa burrito bowls, and peanut stew always include a variety of whole, plant-based foods and transparent nutritional information. Like Daily Harvest, there is not a specific "Mediterranean diet" plan but many meals fall under the guidelines since all meals are plant-based—just check ingredient lists to avoid things like refined carbs that may be included in some meals.

Rave review: “I’m amazed by both the quality of ingredients and the cleverness of the recipes. We are not vegan or even vegetarian, but I’m really happy to be adding plant-based meals to our diet."

How Our Team Chose The Best Mediterranean Diet Meal Delivery Services

Women’s Health editors, including writer Andi Breitowich, vetted the bestselling, most popular, and top-rated Mediterranean diet meal delivery services. Our team consulted two dietitians, and then evaluated customer reviews and ratings to narrow down the best meal delivery services for a wide range of dietary preferences, budgets, and family sizes.

Who should not try the Mediterranean diet?

The Mediterranean diet is considered healthy and safe for most individuals, but for those with high cholesterol or hypertriglyceridemia (having too many triglycerides in your body), the amount of fat found in the diet may need to be further limited and personalized, says Routhenstein. Always talk with a doctor or registered dietitian before making any major dietary changes.

Can you lose weight on the Mediterranean diet?

“It’s absolutely possible to lose weight on the Mediterranean diet,” says Zenker. “It emphasizes consuming nutrient-dense foods which we know can help with weight loss since including a variety of plant-based, whole foods provides fiber to help us feel satiated, helps regulate blood sugar, and supports gut health,” she explains. Plus, since the diet focuses on whole, nutrient-dense foods, it keeps you fuller for longer which can reduce overeating, she adds. That said, the Mediterranean diet is not a magic solution and weight loss depends on a variety of factors like exercise, sleep, and stress management.

How long should you stay on the Mediterranean diet?

“If done well, there should be no risks for inadequate nutrient intake or other nutritional risks,” Zenker explains. After all, it’s more of a lifestyle than just a way of eating.

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