Diet plan Description
May 2, 2020
Are you planning on switching to a new diet? A Mediterranean diet can help you maintain good nutrition while avoiding too much salt and fats. It consists of fruits, vegetables, grains, and healthy fat, so you don’t have to worry about the meals being too dull or flavorless during meal planning.
There’s a solution because I’m comparing eight different meal kit delivery services for a Mediterranean diet plan. If you haven’t got the time to cook Mediterranean diet meals yourself or don’t know where to start, you can rely on any of these services to plan and cook for you.
A Mediterranean diet consists of foods people eat in countries such as France, Spain, Greece, and Italy. It is common knowledge that these countries run along the Mediterranean Sea.
The primary ingredients in this diet include fruits, vegetables, whole grains, nuts and seeds, legumes, and hearty fats. Any processed foods, refined grains, and sugar are mostly restricted or limited.
Starting with foods that should be eaten in abundance: fruits, vegetables, nuts and seeds, seafood, spices, herbs, whole grains, potatoes, legumes, and extra virgin olive oil.
Foods that should be eaten in moderation include poultry, eggs, cheese, and yogurts.
Foods that should be restricted entirely or eaten in extreme moderation: meat, sugary treats such as drinks, candies, added sugar in snack items, processed meat, refined grains, oils, and other added preservative or processed foods.
A Mediterranean diet has plenty of health benefits. The absence of red and processed meat means it aims to improve heart health. It protects your body against cardiovascular conditions (heart attack, stroke, etc.), high cholesterol, and diabetes.
Similarly, a Mediterranean diet is good for weight loss and maintaining healthy blood sugar levels by cutting back on processed sugar or added sugar.
These are the possible health benefits of and why people follow the Mediterranean diet to boost nutrition and well-being:
Due to moderate or rare consumption of red meat and processed meat, there is a chance of less plaque buildup in the arteries. If you’re looking to boost heart health, maintain low cholesterol, and lower your chances of heart disease or stroke, a Mediterranean diet may be helpful.
The top foods in a Mediterranean diet are low fat and high in rich fruits and vegetables and healthy fats. Thus, healthy fats give you the stamina you require to exercise. While the low (trans) fat diet ensures weight loss when you follow a strict exercise routine and/or do a calorie deficit.
Foods like seafood, fish, and legumes help repair the body’s immunity and maintain a steady and active lifestyle.
In the same way that a Mediterranean diet supports heart health, it also stabilizes blood sugar levels. Since it restricts processed food, including added sugars or preservatives, you consume natural sugars in nutrient-dense fruits.
Studies show that cutting processed sugar from your diet can effectively repair the body’s insulin response. It contributes to decreasing insulin resistance. Reducing processed sugar intake even regulates healthy blood sugar levels for people struggling with obesity or diabetes. There is a greater chance of boosting proper glucose metabolism with the help of a Mediterranean diet than without.
You won’t find many beneficial diets for improving brain health and aging-related cognitive diseases. With a Mediterranean diet, thankfully, there is a lesser risk of suffering from memory loss and related conditions linked with Alzheimer’s disease.
A study shows it’s also linked to other cognitive illnesses such as dementia, cognitive impairment, and memory-related conditions. It reverses stress and inflammation in the brain caused by stress factors, even aging, in which cognitive dysfunction is considered a natural process.
Switching to a Mediterranean diet is nothing short of life-changing. Nearly all your meals are built around nutrient-dense vegetables, fruits, nuts, seeds, and legumes—limited consumption of red meat, chicken, eggs, and moderate seafood and fish intake. Most importantly, swapped sugary snacks and drinks with fruits for dessert.
Following this diet, you can start working out more, introducing new and creative dishes into your weekly meal plans, and feeling more mentally active throughout the day. It proves that the Mediterranean way is not a bad way after all!
You can kickstart your Mediterranean diet in any one of two ways. Either home-plan your meals and start cooking homemade meals yourself by following the Mediterranean diet plan.
The second option is to subscribe to a healthy meal delivery service that will allow you to receive 3-4 or more Mediterranean recipes at your doorstep.
Meal kit delivery services emphasize wholesome and nutritious meals you can order weekly. None of these recipes contains processed ingredients with added preservatives. They are made with fresh ingredients, not refined, without added sugar, and most definitely zero sodium or artificial flavors.
Based on my research, I found that more and more people are favoring meal kits because it’s more convenient, practical, and not that expensive. Year after year, meal kit services are coming out on top in the United States. They are nutritionist-recommended and are centered around stringent criteria for a healthy and wholesome alternative to junk food.
Are you crunching numbers at home trying to figure out whether meal kits are worth the investment? The results may not be what you think…
There is no doubt that cooking meals at home are a great way to learn how to cook and save money. Takeout food is expensive and not worth it because most takeout food contains unhealthy ingredients and preservatives. So if you’re in the mood for following a specific diet, like the Mediterranean, you need to learn how to cook the meals yourself to do it right.
However, it’s not as simple as that.
To successfully and consistently cook the meals yourself, you must shop for different types of groceries yourself weekly. Plan all your meals the week before and search for new recipes because you don’t always want to make the same recipes.
There are tons of good things about cooking meals yourself. For starters, it’s healthier because you decide what goes into every meal.
Second, it’s a great hobby to indulge in because you can try new recipes and learn more about different cultures and how they eat. If you have severe food allergies or intolerance, you can maintain a healthy gut and avoid falling sick
Cooking meals yourself is a huge money-saving solution because junk food is expensive and not a practical habit to keep up with in the long run. A study also found that cooking can be a great self-esteem and confidence booster, which means better mental health!
While this may also be true, cooking still feels like a chore, especially for someone who leads a busy lifestyle and can’t find the time to eat from scratch every day or every week. I know it takes a huge chunk out of my day to cook 2-3 servings per recipe.
What’s the solution, you ask? Well, the answer may be simpler than you think.
Meal kits, over the years, have gained a lot of popularity because they differ from junk or takeout food. Meal kits aren’t fast food in any way. They are compiled with fresh ingredients and healthy homemade meals. Plus, they aren’t as expensive either.
If you compare buying groceries yourself with a budget-friendly meal kit service, the difference in cost is barely $1-$2 per serving. I’m also factoring in other things, such as the cost of parking when you visit a grocery store or the delivery fee when you order online. Subscribing to a meal kit delivery service equals home cooking in expenses, but it’s way easier than home cooking.
Some meal kit services are expensive, so they may cost $2 to $5 more per serving. At the end of the day, you must pick the meal kit service you like and decide if they’re worth paying a little extra for every week.
To follow a Mediterranean diet, you can pick a budget-friendly service that offers this as a part of their weekly diet plan. Meal kit services feature a weekly menu that you select your meals from. The menu changes every week for most meal kit services.
You can make certain customizations to the meals you select, like changing the serving size, skipping out or swapping a few ingredients, and adding more proteins to your meal. You can also filter the meals based on dietary preferences:
The menu you see after selecting your dietary preferences will be suited to your personal needs. That’s like entering a grocery store and walking to the organic food aisle that sells only organic foods!
And suppose you’re a picky cook/eater like me. In that case, you will read the product’s packaging to find out if there are any unwanted ingredients. You can do the same thing with a meal kit delivery service because each recipe comes with nutritional information, allergy details, and much more. So you’re not in the dark about every recipe’s nutritional value and ingredients list.
I believe this is a great segue to the next important part of this article, which is about the best meal kit delivery service for a Mediterranean diet.
Sunbasket is an incredible meal kit delivery service that offers a diverse and exciting menu. Such as meal kits with preportioned ingredients, quickly prepared meals, and a wide selection of proteins as add-ons. It’s more compatible with specific, varied diet plans, including the Mediterranean.
You can filter meals according to multiple diet plans:
The Sunbasket menu changes from week to week, and you have different food categories to select from as well:
Aside from lunch and dinner recipes on its weekly menus, Sunbasket offers breakfast items, pasta & sauces, and snacks. Meal kits or freshly prepared meals with two or more servings are available. The former comes with pre-measured and individually packed ingredients, while the latter includes freshly cooked meals for those on a busy schedule.
The breakfast and snack items aren’t meal kits but packaged items such as egg bites, pies, chips, different types of cheese, superfood cookies, truffle bars, and a few more items.
Another food category on its weekly menu is protein, which includes seafood, chicken, meat, and plant-based snacks. These are proteins in different varieties such as burger patties, shredded, minced, ground, fillets, smoked, and sausages.
I highly recommend Sunbasket to someone who enjoys eating healthy food but dislikes the same kind of meals that the average cook makes at home. Sunbasket makes it much more convenient and versatile for someone to pick new and interesting meals weekly without repeating recipes.
During some weeks, Mediterranean meals are a part of the week’s meal plan. As a result, you get to filter all your recipes for lunch, breakfast, dinner, proteins, snacks, etc., with the Mediterranean filter. Choose from the meals presented to you, avoiding all the non-Mediterranean meals.
Sunbasket is great for individuals, couples, or families who want to eat healthily and follow a Mediterranean diet on a busy schedule.
Sunbasket’s Mediterranean diet consists of whole grains, fruits, veggies, seafood, legumes, nuts and seeds, and moderate amounts of meats such as chicken.
They have other diet plans that are similar to the Mediterranean:
The Paleo diet is similar, except for red meat, which is supposed to be consumed moderately on a Mediterranean diet. However, the rest, including fish, seeds, nuts, and nutrient-dense fruits and vegetables, are the same for Mediterranean and Paleo diets.
The Paleo diet also permits eggs, which is not a part of Mediterranean diets. Avoiding sugar, processed foods, and unhealthy fats is the same. While people on a Paleo diet do not eat grains, these are permitted on a Mediterranean diet plan.
The Singapore-style cabbage bowl, curried shrimp, and spiced almonds is a good Paleo dish. It has shrimp, protein-rich cabbage, and healthy fats from almonds, which checks most of the boxes for a Mediterranean diet.
This is another diet plan similar to Paleo. It encourages less consumption of red meat and moderate consumption of light meat such as chicken. The plan has more plant-based ingredients and healthy nuts and seeds.
On the Diabetes-Friendly diet plan, recipes like Burmese chickpea and tomato soup with lemongrass and BBQ salmon and Southern-style rice salad with cabbage and cranberries are also suitable for Mediterranean plans.
In fact, on both these recipes, you can see the “Mediterranean” diet tag, which means it’s designed specifically for people who want a diabetes-friendly and Mediterranean diet.
Soy-free recipes make up most of the recipes on Sunbasket’s meal plan. The one closest to a Mediterranean diet plan is the Stuffed bell peppers with ground turkey and black beans recipe. It even has the “Mediterranean” label on its recipe card.
Another is BBQ salmon and Southern-style rice salad with cabbage and cranberries, which is also diabetes-friendly, dairy-free, and gluten-free.
This is one of the top-rated recipes on Sunbasket because it fits into so many different diet categories. It’s gluten-free, dairy-free, soy-free, pescatarian, diabetes-friendly, and protein-rich. Plus, it’s fit for a Mediterranean diet plan as well.
You can select fish options for the recipe with salmon or snapper fillets. That’s a boost of fatty acids and omegas if you want the seafood version of the same recipe.
Each meal kit serves 2 people. Here’s the nutrition breakdown of the recipe per serving:
This snack may look messy but in the most delicious and mouth-watering way! The best part is that aside from being the Mediterranean, it’s also vegan, low-calorie, dairy-free, and Lean & Clean, which is perfect for a weight loss diet.
It’s completely plant-based with different legumes, protein-rich mushrooms, delicious greens, and a creamy sloppy joe sauce made from cumin, chilies, and vegan Worcestershire.
Each meal kit serves 2 people. Here’s the nutrition breakdown of the recipe per serving:
Is Sunbasket a good choice for you? Here are three reasons why you should try Sunbasket:
Sunbasket’s cost per meal isn’t all that expensive, but they do charge a shipping fee, which some people might consider too extravagant on all orders. The shipping fee is $8 per order.
For new customers, however, there is a discount offer where they get $90 off plus free shipping on the first four deliveries. Coupled with that are four bonus gifts you receive on the first four orders.
Once this discount offer expires, you pay the following on every order:
Starting from the minimum order value, which is for 2 people:
For 4 people:
For single-serve Fresh & Ready meals:
Sunbasket delivers right on schedule. You can sometimes select the day of the week and time of day when placing your order. However, the delivery day depends on the delivery location.
Sunbasket provides fresh and high-quality meals. They also ensure that the food gets delivered as soon as possible to avoid the risk of spoilage of the fresh ingredients. However, the delivery day options for some zip codes are limited.
Speaking of delivery locations, Sunbasket delivers to the majority of US states but not to the following zip codes – AK, HI, MT, ND, and some areas in NM.
Once you select your delivery date and time, the meal kits will arrive directly at your doorstep with the proper instructions for storage. If any part of the packaging gets compromised or is leaky at the delivery time, you can immediately contact customer service for a refund or exchange.
In fact, Sunbasket has tied up with courier services such as UPS or FedEx depending on where you want the order delivered, which means quality service and consistency is a guarantee.
HelloFresh is a meal kit delivery service with over 30 new recipes weekly. HelloFresh does offer intricate customizations for its meal plans, which makes it a Mediterranean-friendly meal service.
From the HelloFresh menu, you get to select from six different meal plans or dietary preferences:
All of HelloFresh’s meals are lunch or dinner recipes. In fact, I thought some recipes, such as sandwiches and wraps, could also be cooked and eaten as breakfast.
Their recipes are easy and quick to make, with an average of 20-35 minutes. Flexible scheduling and easy customizations like removing seafood, pork, or beef from a meal plan are the best features yet of HelloFresh.
What does this mean for people following a Mediterranean diet?
HelloFresh offers more diet meals for low-calorie, vegetarian, and pescatarian categories. Most of their recipes are meat and veggies, meaning they contain meat options, such as chicken, beef, or seafood. Or the entire recipe is made from plant-based ingredients, including the main protein.
The Mediterranean-friendly meals are limited, I found only two that suit this specialized diet. The Balsamic Fig Chicken with Roasted Potatoes & Mixed Greens is a beginner-friendly meal. It has less than 550 calories per serving.
The second recipe is Tilapia with Almond-Parsley Gremolata with Green Beans & Garlic Herb Couscous. Though it’s labeled as a Calorie Smart recipe, it has 700 calories per serving and is made with fish and a garlic herb sauce.
If you’re looking for a diet similar to the Mediterranean, you can also opt for HelloFresh’s low-calorie and vegan meals.
I do not recommend HelloFresh to health-conscious eaters on a Mediterranean diet. They have very limited recipes that cater to specialized diets, so picky eaters are not very favorable.
HelloFresh offers only two premium, low-calorie Mediterranean recipes on their current week’s menu:
It’s the best recipe for 2022! This is the perfect sweet, savory dish, prepared with one of those extra-flavored pan sauces and then sanctified with fresh rosemary, shallot, balsamic vinegar, and fig jam.
The blend of potatoes and chicken meat gives you a suitable combination of carbs and proteins.
Mixed greens are also a part of this; we all know how leafy greens indicate the meal fitting into the “Mediterranean” diet category. Also, they’re such a great source of vitamins with fewer calories.
Another one of HelloFresh’s calorie-smart, Mediterranean recipes, but this one has seafood. Flaky, roasted tilapia fillets seasoned with olive oil, garlic, lemon, parsley, and toasted almonds.
Fish is one of the key ingredients of a Mediterranean diet, so that area is covered for you.
On top of that, there’s the healthy addition of roasted green beans on the side of this dish. The silky, delicious Israeli couscous is a type of grain that the Mediterranean diet centers around.
Is HelloFresh the right choice for you? Here are three reasons why you can try HelloFresh right away.
HelloFresh offers full, unlimited access to their recipes archive. Now, this is something that people who like to cook will benefit most from. You can view hundreds and hundreds of interesting recipes based on world cuisines and specific dishes. Filter them according to your personal preferences.
Type “Mediterranean” in the search box, and you’ll find all Mediterranean-friendly recipe suggestions, from grilled and steak recipes to pasta dishes, salads, sandwiches, etc.
HelloFresh changes its menu weekly, so you have newer and more flexible recipes to try out each week.
For their current week’s menu, HelloFresh features two Mediterranean recipes. Next week’s menu includes two Mediterranean recipes different from the previous week. For someone who enjoys Mediterranean meals but is not rigidly following the diet can make the most out of each week’s meal.
Lastly, HelloFresh makes it incredibly easy to select meals and get them delivered right away. It removes the hassle of grocery shopping and meal planning for fussy eaters. If you’re tired of looking for new recipes online every week, relying on HelloFresh is convenient. You get to try new recipes without too much effort.
It shouldn’t shock you that HelloFresh is a slightly expensive meal kit delivery service. It comes close to what a meal at a restaurant would cost. Plus, according to my research, it’s more expensive than a single serving of a home-cooked meal.
You can customize your plan by the number of servings or recipes you want per week. Here’s the breakdown.
The shipping cost is $10 on every order, including larger orders.
|Number of People||Recipes Per Week||Cost Per Serving|
|For 2 servings per recipe:||2 recipes per week||$12|
|3 recipes per week||$10|
|4 recipes per week||$9.5|
|5 recipes per week||$9|
|6 recipes per week||$8.5|
|For 4 servings per recipe:||2 recipes per week||$9.5|
|3 recipes per week||$8.5|
|4 recipes per week||$8|
|5 recipes per week||$8|
|6 recipes per week||$8|
Shipping information: shipping cost and how do they ship?
HelloFresh charges $10 on every order. It’s quite a steep shipping cost, but the good news is that you can choose the delivery time between 8 am to 8 pm and the day of delivery.
During an emergency, you can quickly adjust the delivery date 5 days before the scheduled delivery. The minimum order is 2 to 5 meals per week for the 2-person plan. As a first-time customer, you pay $3.99 per serving with free shipping on the first order.
HelloFresh delivers everywhere in the United States, excluding Alaska and Hawaii.
Green Chef is a plant-heavy meal kit delivery service that serves non-vegetarian and vegan meals. It’s a medley of non-veg and veg meals plus a separate category of balanced meals for those who don’t know which option to pick.
On their weekly menu, you won’t find filters to choose specific meals from, the way it is with Sunbasket, but you will see certain dietary labels on each recipe. Such as:
There’s no problem sticking to a specialized diet when subscribing to a service like Green Chef, especially when that diet is the Mediterranean.
Each recipe has a picture showing you what the meal looks like, the estimated cooking time, nutritional value, cooking instructions, and other helpful tips. I liked that you can read about the recipe and how easy or difficult it is to make before subscribing to Green Chef.
Plus, Green Chef gives you access to three weeks’ worth of menus as they change their menu every week.
Someone on edge about their subscription plan or meals can look at the menu and then make an informed decision. Moving on, Green Chef has multiple certifications that complement a Mediterranean diet. The meals are certified organic and gluten-free.
Green Chef has three new Mediterranean meal plans on their current week’s menu—one with chickpeas, fish, and turkey. The “Most Loved” recipe is the Middle Eastern-style Chickpea Bowl recipe, a gluten-free and veggie-friendly meal.
Can Mediterranean eaters benefit from subscribing to Green Chef?
Yes, especially if they’re also into organic food. Closest to the Mediterranean diet, Green Chef offers meal plans like Veggie, Balanced, Keto, and Paleo diets. Their dishes cater to health-conscious eaters more than those who are okay with anything.
Green Chef’s menu is more diet-friendly and picky than other meal kit delivery services. A great choice if you ask me if you’re very aware of what goes into your meals.
I don’t see why Green Chef cannot elevate your Mediterranean diet goals. With protein-dense and low-carb recipes, they offer a wide variety of flavors. They devote a significant number of recipes per week to plant-based meals; hence they’re perfect for someone looking to eat meat-heavy meals in moderation.
I would also recommend a balanced meal plan. It consists of a mix of non-vegetarian and vegetarian recipes. Some recipes are even low-carb and low-calorie with a generous quantity per serving. Most of their meals were high in fiber and healthy fats, which are essential to maintaining a good Mediterranean diet.
Green Chef offers healthier Mediterranean recipes from vegetarian to turkey to seafood. Each recipe has proper cooking instructions, nutritional value, prep time, and ingredients list.
This is the main dish with chickpeas as the primary protein source. The recipe card reads Green Chef’s menu is the “most loved” meal. It has a powerful and wholesome blend of turmeric rice, carrots, and a special cardamom-spiced yogurt.
It meets multiple dietary categories such as Mediterranean, gluten-free, and veggie, which means it’s completely plant-based and packed with healthy fats and other nutrients. Each meal kit serves two people.
Barramundi is a type of fish known for its buttery and meaty texture. The best way to cook Barramundi is pan-searing. It truly elevates the rich flavor and succulent texture of the fish. Plus, this recipe uses garlic, herb, and paprika as a seasoning and an olive oil vinaigrette.
Couscous, kale, artichoke hearts, and roasted peppers complement the fish, making it a hearty and healthy meal for 1-2 people. Each meal kit comes with two servings each. It’s a part of the Mediterranean and Fast & Fit diet plan. I also found that this one is also low-calorie and protein-rich compared to the other Mediterranean recipe.
There are many things to love about Green Chef, especially when you’re on a special diet like the Mediterranean. Let me spell out the best things about this meal kit delivery service.
First, Green Chef does an incredible job of maintaining complete transparency regarding their recipes and ingredients. You can read about each recipe’s ingredients, cooking instructions, nutrition facts, and allergen information. Green Chef also specifies which common allergen is present in every dish, such as tree nuts, wheat, or fish. This is of great help to those who follow a Mediterranean diet for specific health reasons, such as intolerance, weight loss, or allergies.
Cooking Green Chef’s meals are a piece of cake. The estimated cooking time barely goes past 45 minutes. In addition, you can even select from their “Fast & Fit” category, in which the recipes take less than 30 minutes to prepare.
The cooking time is usually allotted for two servings maximum. Suppose you take as long as 45 minutes in the kitchen, just remember that you get two servings within that time frame.
One of the fascinating things about Green Chef is their use of new and interesting spices and marinades. Even how they assemble each recipe is creative and restaurant-quality. For a Mediterranean diet, this should do wonders because the last thing you want is your meal to be dull!
Green Chef encourages new seasonings, sauces, food pairings, etc., so you can learn how to make fantastic recipes at home, even when on a diet.
Green Chef’s pricing is simple. You pay either by the number of servings you want per recipe or by the meals per week. Selecting a meal plan is quick and costs regardless of your choice- Mediterranean, gluten-free, vegan, fast & fit, keto or paleo, or vegetarian.
You can change your diet preferences anytime because Green Chef displays the full weekly menu.
Here’s the breakdown of cost when selecting your box size. I’ve not included the shipping cost in the cost per serving below, as the shipping fee is $10 on every order.
|Number of People||Meals Per Week||Cost Per Serving|
|4 servings||2 meals per week||$13|
|4 servings||3 meals per week||$12.5|
|4 servings||4 meals per week||$12|
|Number of People||Meals Per Week||Cost Per Serving|
|2 servings||3 meals per week||$13.5|
|4 servings||3 meals per week||$13|
|6 servings||3 meals per week||$12|
As you can see, the price starts from $12 per serving and goes up to $13 per serving. The minimum order on Green Chef is either 2 recipes per week with 4 servings each or 3 recipes per week with 2 servings each. The cost amounts to $13 per serving for 8 meals in total or 6 meals in total for $13.5 per serving.
If you increase your box size, you pay less, which is $12 per serving plus shipping on all orders.
Green Chef delivers everywhere in the United States, excluding Alaska, Hawaii, and some areas of Louisiana. You can adjust the delivery time and date based on where you live and from 8 am to 8 pm. In fact, if you do not work from home, you can have your order delivered to your office before 5 pm, but this also depends on where you live.
The meal kits arrive in secure and leak-proof boxes that you’re supposed to keep refrigerated as soon as they arrive. Some ingredients are packed with insulation, such as seafood. Any other details regarding your meal kit and packaging are available on Green Chef’s FAQ page. Or you can quickly contact customer service via email, phone, or live chat via their website.
Concerning any changes you’d like to make to the order after placing it, you can do so easily within 7 days before the scheduled delivery. Green Chef lets you do a bunch of things like skipping weeks, increasing or decreasing the number of meals, canceling, or swapping recipes easily.
Home Chef comes with many benefits for the simple and consistent home cook. If you want something familiar and homely to keep up with your diet, Home Chef is a comfortable option for many. Is it suitable for a Mediterranean diet plan?
People choose Home Chef’s meals because they are semi-homemade but also because they are easy to customize. You can swap ingredients, primarily proteins, on select meals. Home Chef is also good for ordering large box sizes for families since their meals are so quick to prepare and taste delicious.
A Mediterranean diet plan favors healthy and clean eating. Even though Home Chef comes with certain dietary categories such as Calorie-Conscious, <30min, Carb-Conscious, and Vegetarian, it’s not very diverse. I found only a single Mediterranean recipe on their weekly menu.
If you’re planning your meals around this particular diet or any Mediterranean-friendly diet plan, Home Chef is not the ideal pick for you. It has low-calorie and low-carb meals for most people. Their meal plan is divided into two main types:
You can guess the difference between both meal plans; one provides pre-portioned ingredients with instructions, while the other offers cooked meals. What you pick depends on how much time you want to put in the kitchen daily to prepare each recipe.
Having said that, despite the lack of Mediterranean options, if you still want to continue with Home Chef, their meal customization feature improves things.
You can swap proteins from chicken to seafood to meat in seconds. Tailoring the recipe you want to eat with the protein of your choice is simpler than ever. Not every meal kit delivery service offers this kind of quick and accurate modification, which puts Home Chef on the map.
For example, for a Mediterranean-friendly meal, you can swap the sausages in their Italian Sausage Pasta with Cajun Cream Sauce with shrimp or filet mignon. You can select from many other recipes with the “Customize It” option to try seafood options or chicken.
Home Chef does offer healthy and wholesome meals, that’s for sure. The recipes are quick to prepare, and you get to pick from various cuisines with swappable proteins.
The only Mediterranean-friendly recipe from Home Chef has shrimp in it. From their previous menus, I found a few others, which means you can expect 1-2 Mediterranean recipes in every week’s menu.
I wouldn’t consider this meal as a main dish because it has couscous, which is light and not very filling. If you’re a light eater, you won’t mind the limited ingredients in this meal. Even so, it’s high in proteins and low in calories.
Each meal kit serves two people and has a “Customize It” option if you want to swap the shrimp with whole chicken breasts or steak strips.
Some features of Home Chef do elevate one’s experience of following a specialized diet, but it may not be a very accommodating choice for a Mediterranean diet.
Home Chef does offer its users two types of meal plans. The first is meal kits with pre-measured ingredients, a recipe card with all the nutritional factors and proper cooking instructions. Easy Prepared Meal Kits with no prep time and oven-friendly packaging. You simply have to heat it in an oven or microwave, and it’s ready to serve.
Home Chef is one of the few meal kit delivery services that comes with minimal cues and quicker prep/cooking time. You don’t need to do much before the meal kit arrives. Just as long as you have the basic cooking utensils and a stovetop to cook them on.
All the meal kits have a cooking level from easy to difficult, but I found that most of their recipes are straightforward to prepare.
Most of the recipes I found on Home Chef’s menu are what most people think of as “comfort food.” Classic recipes with different types of protein, such as chicken, beef steak, pasta, and burgers. Homely meals are never too dull to prepare, and Home Chef lets you do that without preparing them from scratch.
Home Chef also promises fresh produce with high-quality antibiotic- and hormone-free meat.
Because Home Chef is a simple and convenient meal kit delivery service with few dietary options, it is affordable. Smaller meals such as entrees and salads start from $6.99 per person or serving. The price range for main dishes with premium ingredients, such as meat is between $9 and $18 per serving.
Here’s the standard pricing chart for an average meal box order on Home Chef. The following prices do not include shipping, depending on location and the number of meals you order.
Home Chef delivers to 98% of the United States, with a few exceptions – Alaska and Hawaii.
My research tells me that Home Chef is user-friendly and flexible. You can modify orders easily, even after placing them. There is a cutoff time on Friday before the week of delivery at noon CT time. Plus, you do not have to contact customer care to modify your order, including the delivery date or time.
Above everything else, I appreciate the simplicity of Home Chef. Home Chef allows you to easily skip meals, cancel orders, or pause your subscription. I can also modify the proteins in my order without canceling it.
Every meal kit’s packaging is firm, supportive, and durable. Every meal kit contains a recipe card, recyclable materials such as plastic wrappings, seal bags, and denim or cotton insulation. The cardboard box itself is reusable or recyclable.
If you prefer doing things digitally, you can view the recipe card for instructions on your mobile, which makes cooking and logging in recipes easier.
Two words describe the charm of EveryPlate – affordable and delicious!
Unlike many meal kit delivery services, EveryPlate is one of the most budget-friendly options. It works exactly like other options where you get several new recipes to pick from each week. It’s second on the list for the Best Meal Prep Kit Subscription Box on USA Today Reader’s Choice Awards. Offering meals for 2 or 4 people at a time with plenty of customizations!
Their current week’s menu offers 18 recipes with different labels such as veggie, customer fave, 30 min or less, and easy cleanup. I didn’t see other dietary categories on the menu, which is a bummer. You can, however, read about each recipe and its nutritional value, ingredients, and cooking instructions.
For a Mediterranean diet, EveryPlate is not the best choice. It has no customizations or dietary filters for a Mediterranean diet. Most of EveryPlate’s recipes focus on flavorful and balanced meals with common ingredients.
The drawback is that they have a limited menu and do not accommodate diets like Mediterranean, keto, paleo, low-carb, etc.
On closely viewing and evaluating their menu, I found that most of the ingredients are traditional and not special in their versatility. EveryPlate uses affordable ingredients that taste nice and fresh but not particularly awesome. The price per serving reflects this quality, which should explain why it’s such an affordable meal kit delivery service.
The calories per recipe fall between 600 and 1,000, which is relatively high for a Mediterranean diet. The meals are divided between some veggie recipes, while most are meat-based – not favorable for a Mediterranean diet. The recipes are high in fat, including saturated fat, with little to no appearance of whole grain in dishes with pasta or potatoes.
Overall, I think you should avoid EveryPlate if you want Mediterranean meal options. EveryPlate is not very health-conscious, unlike other favorable services like Sunbasket, Green Chef, or HelloFresh.
A Mediterranean diet is high in legumes, nuts, seeds, and nutritious vegetables. From EveryPlate’s menu, I found this recipe to be the closest to a Mediterranean palette. Please note that none of EveryPlate’s recipes is health-conscious or accommodates a diet as specific as the Mediterranean, but this recipe is delicious and healthy nonetheless.
Made with vegetable stock and black beans, this recipe is quick and easy to prepare. It’s a low-calorie and low-fat meal with fewer than 550 calories per serving.
For a traditional and inexpensive meal kit delivery service, EveryPlate is a fine choice. It has a weekly rotating menu with flexible meal options. If you’re still interested in trying out EveryPlate, here are some of their best features.
Cooking food with EveryPlate is simpler than ever. I found no complaints whatsoever in their recipes since they are fairly accurate and easy to make. This is a great choice for a non-fussy eater who is not so health-conscious. It’s totally beginner-friendly and won’t burn a deep hole in your pocket like some other meal kit subscription boxes.
Navigating the menu, placing an order, and modifying orders are straightforward. You can add or remove meals, skip a few weeks, and swap proteins and side dishes effectively with EveryPlate. No added cost or cancellation is required.
The one thing EveryPlate is good for is keeping the cost per serving within comfortable margins. Every meal kit costs less than you would traditionally pay at a grocery store for a homecooked meal. With low prices, you can’t help but reconsider EveryPlate as your next meal box subscription service.
Speaking of cost, a single EveryPlate meal kit costs $6 if you order two servings. You can reduce the cost by a dollar if you increase your serving size to four servings per recipe and pay $5 per serving.
Some premium meal kits with beef or salmon may cost an extra $2-$3 per serving. You also have to pay a weekly shipping fee, regardless of the box size, which is $9.99 per order. This makes a compelling case for why EveryPlate is a popular meal box subscription service but not for health-conscious eaters on a Mediterranean diet.
According to their FAQ page, EveryPlate delivers to most of the continental United States. Still, I’m guessing they may not deliver to Alaska and Hawaii. However, you can enter your zip code to reconfirm your delivery address.
EveryPlate ships most orders between 8 am and 8 pm, all 7 days of the week. You can adjust the delivery day and time and live track your order via a link that EveryPlate will email you after placing the order.
If you want to customize or cancel your order, you can easily do so 5-7 days before the delivery date. Anything from skipping orders, canceling, adding, or removing meals, and changing the number of servings can be customized via account settings.
The packaging EveryPlate provides to store every meal kit is 100% curbside recyclable, including ice packs, plastic box liners, and insulation. The only minor drawback is that some packaging may appear flimsy since EveryPlate uses minimal and basic packaging materials to store the ingredients.
Gobble is considered to be a “gourmet” meal box subscription service. Gourmet meals appeal to someone who understands the basics of cooking but also appreciates slightly intricate meals that produce tasty results.
Gobble, in that department, ticks off most of the boxes for someone looking for a quick and delicious meal cooked in less than 30 minutes. You may like tasty and interesting recipes, but is it consistent and reliable? The ingredients for each recipe are preportioned and prepped, allowing you to customize the intensity of certain flavors as you like.
Does Gobble work for a Mediterranean diet?
On Gobble’s menu, you’ll find different categories for adding meals to your weekly box:
Once you select your preferred category, the next thing is to choose the meal you want and personalize it if that option is available to you.
The types of diet that Gobble serves are limited. In fact, I found only two different types of specific diets:
The Lean & Clean menu consists of lean proteins, healthy fats, less than 600 calories, and no grains. Even though it checks plenty of boxes for people who want healthy fats and more proteins, it still doesn’t match with the Mediterranean since it has no grains.
A Mediterranean diet contains whole grains. If you select the Lean & Clean meal plan, you must mix and match your way to accommodate a diet with grains. Nonetheless, for healthy fats, lean proteins, and a nutritious blend of veggies, the Lean & Clean meal plan is a safe way to go.
The Classic category of Gobble includes multiple protein options, including meat, fish, and poultry.
These are mostly family-friendly recipes with organic ingredients and swappable proteins. You can switch from meat to chicken to seafood. Since a Mediterranean diet is rich in seafood and lean proteins, you can reduce the number of red meat-heavy recipes in your weekly plan.
Unlike the Lean & Clean meal plan, the Classic plan includes whole grains, which is an advantage for a Mediterranean diet.
Overall, the added convenience of choosing between Lean & Clean and Classic meal plans gives Gobble the edge since you can create your own personalized Mediterranean-friendly weekly meal plan. It may take some time, but I don’t see why Gobble is a bad choice for a Mediterranean diet.
In my experience, Gobble offers an assortment of delicious flavors and lean proteins. Plus, you can include add-ons to your meal kits, such as breakfast items, desserts, or snacks. Considering how quick and simple the meals are to make, the mix of international and versatile cuisines is worth tasting.
The quality of Gobble’s recipes cannot be ignored for long. With protein-rich, healthy-fat, and low-calorie recipes, they serve loads of creative as well as comforting recipes.
There are plenty of seafood and vegetarian options that you can rely on to boost your Mediterranean diet plan. You can also choose customizable meals to swap proteins for free or upgrade to a premium protein.
Please note: Gobble does not let you read the nutrition fact before signing up. Before placing an order, you cannot know the recipes’ calories, carbs, proteins, fats, or cooking time.
This recipe has salmon, rich in proteins and low in unhealthy fats. The green beans and quinoa complement the pan-seared salmon without making the meal too filling or heavy on the tummy.
The recipe is vegetarian, but you can personalize it by choosing either boneless chicken breast, shrimp, or salmon fillet. The salad has chickpeas, cucumbers, and tomatoes. It’s veggie-heavy, and the added protein can give it a boost of proteins and healthy fats.
Gobble is good for many things, but regarding a Mediterranean diet, there isn’t a lot to look forward to. However, these are the good things about Gobble that you need to know about before subscribing to their weekly meal plans.
They take away most of the prep work out of your hands. As far as meal prepping is concerned, which includes the cutting of the vegetables and measuring ingredients, Gobble does everything for you. Minimum effort and cooking time that’s 20 minutes tops are the two things Gobble boasts.
The Lean & Clean and Classic meal options on Gobble’s menu can accommodate a Mediterranean diet plan, but you have to decide the recipes. Plenty of items on the menu fit into the Mediterranean diet chart.
Gobble features recipes with more veggies, seafood, legumes, and some lean proteins. Making it easier for someone new to the world of the Mediterranean diet to enjoy Mediterranean-friendly meals with minimal effort.
The majority of the recipes you find on Gobble are customizable. You can swap proteins for free from vegetarian to seafood, chicken, or beef. Some select recipes come with premium proteins such as prime steak or fish fillet that you can upgrade to without paying an extravagant price. The intricate customizations make Gobble a fantastic choice for fussy eaters.
The price structure of Gobble is straightforward to understand. Each meal kit costs $12 per serving. Unfortunately, the cost does not reduce even if you increase the number of meals you order per week.
Add-ons such as soup, snacks, breakfast items, or desserts cost $2-$4 each. If you plan on upgrading your protein to steak, it may cost you $3 more. However, this depends on the meal you select.
Shipping charges are $6.99 for every order. Though the subscription service is hassle-free, it is a bit on the expensive side of things.
Gobble delivers to all of the United States, excluding Montana and Alaska. If you live in Nebraska or New Mexico, there might be some restrictions in those areas. However, once you make an account and add your delivery address, the confusion will clear up right away.
It’s a simple delivery service because you select the delivery time and day. Any modifications or edits to your order for the upcoming week can be customized easily before Wednesday preceding the delivery day before 11:59 pm.
Every delivery box has a recipe card, individually-packed ingredients in plastic seal bags, and the prepped or chopped ingredients. Items that require proper insulation may be packed in gel ice packs. You must empty the gel and recycle the plastic for curbside pickup.
Blue Apron was one of the first meal delivery services and remains popular today. It has various meal plans that cater to different diets:
Blue Apron has a very niche diet menu. Catering to a diabetes-friendly diet, carb-conscious, plant-heavy, and low-calorie. There are other categories as well, such as:
I understand these labels may be confusing for some, but they’re quite straightforward to navigate once you know what you’re looking for.
However, Blue Apron offers some meal plans for a Mediterranean diet. Though they are not always labeled “Mediterranean”, you can read the ingredients label to prioritize the recipes that seem Mediterranean-friendly to you.
Blue Apron does manage to check some of the boxes regarding diet-friendliness. Nevertheless, it doesn’t cater to a specific diet such as vegan, keto, gluten-free, or paleo. Blue Apron’s categories cater to some but not all Mediterranean meals. Those are as follows:
This general diet category caters to a weight-loss diet, a heart-friendly diet, and a Mediterranean lifestyle. Mediterranean diet plans exclude heavy red meat or pork, which automatically reduces the number of calories per meal. This should work for you if you belong to this category and enjoy meals with reduced calories.
Another tempting meal choice is a Vegetarian meal plan. The recipes are completely meat-free, and you can choose from recipes like grilled cheese, plant-based meat burgers, salads, Mexican dishes, and lots more. In fact, some of Blue Apron’s meat recipes can be converted into plant-based vegetarian recipes.
Wellness recipes are low in carbs, which does complement a Mediterranean diet. Suppose you don’t want to cut down on meat completely. In that case, you can opt for a balanced diet option with Blue Apron that reduces your meat intake to the minimum while introducing more veggies into your diet.
Most dishes on their Wellness diet plan have chicken as the main protein, and you’ll find only very few pork or beef recipes. The rest are plant-heavy, thus ideal for heart health, diabetes, and blood sugar.
After taking some time to browse their menu, I found a few Mediterranean-friendly dishes from their Signature, Wellness, and Vegetarian menu. All the recipes are beginner-friendly, and some are even heat-and-eat, which is perfect for busy weekdays.
While these recipes are not 100% Mediterranean, they are similar to how a Mediterranean diet is structured. Low carbs, lean proteins, and plenty of veggies – that’s the goal!
This dish is a classic carb-conscious and plant-heavy recipe with beans, leafy greens, and a herby sauce. What’s even more appealing is that it’s super easy and quick to make. It’s a part of Blue Apron’s “Fast & Easy” diet plans. It comes with an extra option of adding antibiotic-free Pancetta to the recipe.
A whole-grain treat that’s easy to make and tastes just like it’s served in a restaurant. Seafood makes up a big part of a Mediterranean diet plan and is served with scallions and a zesty lemony sauce with honey that adds a warm touch of sweetness, there’s nothing better.
You can swap the Tilapia fish with Shrimp if you prefer that over a fillet. Blue Apron also gives you a few tips to make the dish taste even yummier and healthier for a weight loss and heart-healthy lifestyle.
Blue Apron may be an interesting choice for someone not on a strict Mediterranean diet. If you want some flexibility in how you pick your recipes for the week, the Wellness and Vegetarian diet plan of Blue Apron may be useful to you.
What I like the most about Blue Apron is how you can easily pair your protein with recipes like pasta, sandwiches, salad bowls, etc. If you prefer NOT to eat beef or chicken, there are select meals that let you switch to seafood options easily, or you could also pick vegetarian plant-based alternatives.
Blue Apron meals are not complicated to prepare at all. Even though some recipes take 45 minutes to prepare, the cooking instructions come with pictures and step-by-step instructions. Hence, it doesn’t feel like a lot!
If you don’t have the time or want to put in the effort, you can pick from their heat-and-serve dishes that are just as delicious and nutritious.
Blue Apron’s meals are ideal for larger servings, so if you’re subscribing to a meal delivery service as a family, the cost per serving will decrease significantly. It’s a great choice for someone following a diabetes-friendly or heart-friendly diet plan, but this may not be a good option if you’re a die-hard Mediterranean fan.
Blue Apron’s meal kits vary from $7.49 to $9.99 per serving. It’s not very expensive considering the cost of some of the other meal kit delivery services on this list. Nevertheless, you can expect a decrease in cost per serving as you increase the number of recipes you choose every week or the number of meals per recipe.
Please note that some of the costs between the meal options vary depending on the ingredients. Premium meat options such as pork, steak, or salmon cost more than vegetarian or chicken meals.
|Signature||Vegetarian||Wellness||Signature for Four|
|2 recipes||$10 per serving||$10 per serving||$10 per serving||$9 per serving|
|3 recipes||$9 per serving||$9 per serving||$9 per serving||$8 per serving|
|4 recipes||$9 per serving||–||–||$7.5 per serving|
There is a shipping fee of $10 on all orders, no matter how big or small.
The minimum order on Blue Apron is 2 recipes per week x 2 servings per recipe. You can select from any dietary category. It is only on the minimum order that you pay as much as $12 per serving plus shipping. For bigger orders, you can refer to the above-mentioned cost breakdown.
Blue Apron’s FAQ page says they deliver to all contiguous United States. It is unclear where they cannot deliver, but you can find out by adding your delivery zip code. Blue Apron lets you know immediately if your location is okay for delivery.
The delivery date will be confirmed after you add your delivery address. You will have a few options to choose from based on your order. Plus, if you’d like to edit or change the delivery date, you can do so easily, even after placing the order.
Blue Apron does support live delivery tracking once the order is shipped. You can view all this information on their “Upcoming” page, all your scheduled deliveries will show up on that page, where you can track your order or even make a few edits a few days before the scheduled delivery.
Unfortunately, the delivery time cannot be adjusted since Blue Apron does not provide you with the option to select the delivery time. Having said that, to compensate for this shortcoming, Blue Apron uses high-quality insulation to keep ingredients fresh for longer. Allowing the meal kit to rest comfortably for hours after delivery before you store it in the fridge.
Subscribing to a meal kit delivery service couldn’t be easier with Martha Stewart & Marley Spoon. You can choose from a wide variety of interesting gourmet meals. However, the focus of these meals is not any specific diet.
For someone looking for a weight loss, keto, paleo, Mediterranean, or gluten-free diet plan, Marley Spoon may not be for you. Unfortunately, Martha Stewart’s Marley Spoon does not adhere to any specific diet category. However, it does have labels on every recipe card letting you know what a recipe is suitable for:
These are just the main ones. You also have the following:
Unfortunately, you won’t be able to filter according to these labels.
I did not find any Mediterranean labels on any one of these recipes. It’s a bummer considering that there are over 40 recipes on their current week’s menu.
While placing an order, you must add the recipes you want to your cart and select the number of servings you want per recipe. Most recipes are healthy and delicious, but the only drawback is that they require some effort. Unlike other meal kit delivery services, most ingredients come prepped or chopped, so it’s easier to cook at home.
The bottom line is that these meals are not the best choice for the Mediterranean unless you don’t mind scanning every recipe on their current week’s menu.
If eating healthy and nutritious meals is your goal, only then is Marley Spoon a dependable option. The quality and versatility of the recipes are up to the mark; everything looks in good shape, from the packaging to the final prepared dish.
Each recipe comes with a set of clear-cut cooking instructions with images. You can also read the ingredients, what you’ll need, and the nutrition facts of each recipe. Every recipe has a skill level for beginner cooks, from easy to difficult.
For the Mediterranean diet plan, you may find some favorites in the low-carb, seafood, nutritious, and healthy diet categories. The meals are cooked without unhealthy fats, processed sugar, and high sodium content. Making Marley Spoon a great fit for those who crave more flexibility in their eating habits, following a Mediterranean-friendly and healthy diet plan.
As I’ve already mentioned above, there are no specific Mediterranean-labeled recipes on the menu. However, I found a few recipes that follow the Mediterranean diet plan with more veggies, whole grains, nuts, legumes, and healthy fats. Avoid ingredients like meat, refined grains, and excessively fatty foods.
Nuts and vinaigrette scream Mediterranean, which combines lean proteins such as chicken and healthy veggies like baby spinach, tomatoes, and basil pesto.
Simple and classic, who knew you could prepare such a delicious seafood meal in under 20 minutes?! It has loads of veggies that complement any Mediterranean diet plan, plus seafood high in healthy fats and antioxidants.
The recipe has grape tomatoes, olives, garlic, zucchini, and lemon. Plus, this is a pot or oven recipe, so you can even prepare it in a microwave. It’s got a bunch of dietary labels such as dairy-free, gluten-free, low-carb, healthy, low-calorie, and nutritious.
They don’t tell you that. I think you should also know that it’s rich in protein and healthy fats, thanks to the pine nuts and salmon fillet.
Even though Martha Stewart & Marley Spoon does not offer a separate Mediterranean diet category, there are quite a few recipes to look forward to that fit into the diet plan
All the recipes are straightforward to understand and concise to follow. Accompanied by relevant pictures, you don’t have to do much to prepare the recipes once the meal kit arrives. Most of the sauces come ready-made, and those that aren’t are super easy to make.
Even a dish like soup doesn’t feel like a lot to make from scratch. The ingredients are fresh and pre-measured, so there’s no wastage.
One thing I noticed about this service is the simplicity and flexibility of meal options. The menu includes gourmet and basic recipes everyone enjoys—plenty of comforting and classic dishes with chicken, meat, and fish.
A few vegetarian and vegan options if you’re focused on increasing your plant intake for the week. You can select from other filters like One-Pot Meals and Kid-Friendly options. These labels guide you in choosing the right meals according to specific dietary preferences or portion sizes.
What’s really special about Marley Spoon is that its meals are super fresh. Nothing about the ingredients or sauces they pack feels processed or stale.
A significant part of the Mediterranean diet avoids processed foods such as sugar, meat, and preservatives. It’s easier to rely on this meal subscription box as they serve only highly fresh ingredients and antibiotic-free, anti-hormone chicken and fish.
The simple pricing structure of Marley Spoon is very concise and easy to navigate. You pay the same per serving, no matter which meal you buy. The costs vary between $7 and $11 per serving, depending on how many servings you add per week. The shipping fee costs $10 on every order, which I’ve not included in the table below.
|Recipes Per Week||For 2 Servings||For 4 Servings|
|2 recipes per week||$11 per serving||$9 per serving|
|3 recipes per week||$9.5 per serving||$8 per serving|
|4 recipes per week||$9 per serving||$8 per serving|
|5 recipes per week||$9 per serving||$7.5 per serving|
|6 recipes per week||$8.5 per serving||$7 per serving|
Martha Stewart’s Marley Spoon delivers everywhere in the United States. For locations like New Jersey, Texas, and California, they use three separate courier services based on your exact location.
You can easily select the delivery date and time while placing an order. You should be able to see all the available options once you enter your zip code. I did not find any specific information about the area where they do not deliver, but you will be notified as soon as you add your location address.
Fortunately, they allow you to edit your delivery after placing the order. You may be unable to alter the delivery when an order shows that it’s out for delivery. The new changes will be applied to future orders.
The delivery process is smooth and straightforward. All the ingredients are packed separately with the help of durable, insulated liners and ice packs. Ensuring that you do not have to rush to store the meal kit in the fridge as soon as it arrives. The ingredients stay fresh for a few hours outside for someone who cannot receive the order from home. There isn’t any risk of leak, spill, or spoilage inside the packaging.
One of the benefits of opting for a meal delivery service is meal variety. You get to eat various delicious and nutritious food that you probably wouldn’t cook at home from scratch. The menu includes different vegetable types paired with whole grains, nuts, seeds, legumes, and lean, plant-based protein recipes.
Before subscribing to a meal delivery for a Mediterranean diet, always check for the variety of ingredients they offer. Also, look for cooking styles and other meal preparation methods to ensure a versatile weekly meal plan.
An ideal Mediterranean diet plan should feature different breakfast, lunch, and dinner items.
Breakfast options like Greek yogurt with fresh fruits and healthy nuts and seeds, like chia seeds, pumpkin seeds, almonds, and raisins. Oatmeal with berries, mushroom omelet with herbs, whole grain toast, etc.
In my research of popular Mediterranean breakfast recipes, Greek yogurt and oatmeal were the most common. Other recipes include breakfast sandwiches with spinach, tomatoes, olive oil, and eggs. Fruit smoothie bowls with berries, yogurt, millet, and hearty nuts and seeds.
Moving on to lunch/dinner meals, a Mediterranean diet promises a fascinating blend of hearty fats, vitamins, plant-based proteins, and antioxidants. It focuses on lighter meats like fish and more veggies, fruits, legumes, and grains, providing the highest levels of fiber and protein.
Mediterranean meals call for wholesome soups, creamy hummus, and filling and refreshing salads served with whole grain flatbread, falafel, seasoned homemade sauces, etc. You should also look forward to whole grain pasta dishes or veggie noodles made with zucchini, sweet potatoes, cauliflower rice, and many such veggie-heavy recipes.
Light chicken meals are also a moderate part of a Mediterranean diet. Hence, it means more grilled chicken meals at least once a week or chicken cooked in rich sauces or marinades served with baked potatoes, herby rice, and other grilled vegetables.
Look for meal kits that feature nutritious, creative Mediterranean recipes with cooked greens, fiber-rich legumes, heart-healthy nuts and seeds, or chickpeas.
A typical meal box includes pre-portioned ingredients in individual plastic pouches, containers, or jars. The sizes can vary depending on the number of servings per recipe you select when placing an order. If you opt for prepared meal kits, then you will often find BPA-free plastic containers.
The meal box comes with recipe cards containing all the nutritional information, cooking/heating instructions, and other helpful details regarding the recipe.
You simply have to follow the recipe by putting together all the meal kit ingredients. Compared to the pictures of the recipes you see online, there will be a slight difference in presentation. However, the ingredients are all the same!
You can also opt for add-ons with specific meal kit services such as Sunbasket. The add-ons include breakfast items, snacks, extra protein, and other grocery items at a low price. You don’t have to pay for the extra meal when you opt for add-ons.
The labeling of the ingredients and the eco-friendliness of the packaging are top-notch. All ingredients are freshly packed. A bare minimum is placed with ice packs, for example, seafood or certain marinades/sauces.
The quality and freshness of the ingredients are worth considering. Ingredients with an expiry date will have an expiration date on them. Once the meal box arrives, it’s best to store the kit in the refrigerator unless the recipe card says otherwise.
Each meal kit’s portion size can be between 1 and 6 servings per recipe. Prepared meal kits contain a single serving for each recipe, ensuring the food stays fresh and does not leak after it’s packed. Larger portions are stored separately when you increase the number of servings per meal.
Considering these factors is essential before investing in a meal kit service. Nicely packed meals stay fresh for longer, especially if you opt for meal kits for the entire week.
Eating healthier meals is a must for a Mediterranean or weight-loss diet. It is crucial to choose a meal kit service with highly nutritious recipes on its menu.
Typically, every dish is supposed to contain a healthy combination of nutrient-rich ingredients, so this would include lean proteins, wholesome veggies, and healthy fats.
Some of us want more protein, some lower carbs, little salt or sugar content, fewer calories, and so on.
Hence, it’s important to take your personal preferences into account as well. Based on that, you can check the nutritional value of every meal to ensure that the meals cater to your specific dietary needs. For that, pick a company which offers this kind of nutritional information on the website/app.
Following a well-balanced, nutritious diet on a more regular basis becomes much easier with meal kits, as opposed to unhealthy takeout and drive-through options. There’s no denying that restaurant food contains high sodium, unhealthy fats, sugar, and other non-nourishing ingredients.
On the other hand, you can select meal kit delivery services that provide way more heart-healthy, gut-friendly and overall nutritional meal choices. These services hire professional/expert chefs and nutritionists who craft a menu keeping in mind how much nutrients, protein, etc., the body needs to consume daily.
Healthy offerings are also part of special diet categories, such as Meditteranean. This means meals are crafted to boost health, no matter your dietary preferences.
With a Mediterranean diet, plant-based ingredients are the most important, correct? This is a highly nutritious diet since the foods you consume include vegetables, beans, legumes, whole grains, nuts, olive oil, and more. Along with that, the perfect, diet-specific protein for such a plan is mostly animal protein.
In that context, popular meal kits accommodate these diets where you eat more veggies and fruits and a smaller quantity of dairy items. They also make it a point to be transparent about the rate or percentage of dietary fiber, protein, carbohydrates, fat, sodium, sugar, etc., in their recipes.
You have to check the meal plan details. For instance, can you customize the weekly menu by using filters that help you narrow down your options based on your dietary needs and preferences? Such as only low-calorie, carb-conscious, or plant-based recipes.
There are plenty of meal kit delivery services for those following a vegan, vegetarian, paleo, keto, or, in this case, Mediterranean diet. For example, suppose you only prefer vegan dishes. In that case, Green Chef fits the bill because they have recipes that don’t contain any animal byproducts or meat.
Meal customization is also very convenient and suitable for a fussy eater. With the help of the “customization” option, you can easily remove an ingredient or ingredients you don’t like or are allergic to without changing your nutrition goals.
Services like Home Chef, HelloFresh, Sunbasket, Blue Apron, and more go above and beyond expectations. They allow you to modify the meals to fit your eating habits better!
Imagine there’s a delicious chicken-based dish with lovely sauteed vegetables in the Mediterranean category. Imagine that you can customize this meal further by changing the meat or protein source. Swapping chicken with seafood or something like that!
Isn’t this customization a better experience where you can easily tailor your meals? This way, you can savor them even more!
Therefore, meal delivery services that make room for dietary restrictions are ranked higher than others that don’t. You have the option to filter the menu. Tags/labels like low-sodium, low-carb, vegetarian, paleo-friendly, etc., make it much easier to find dishes that work for you and your gut.
Even the gluten-free option is very common, which has led to many meal kit delivery companies like Green Chef acquiring gluten-free certification. Likewise, certified-organic ingredients are also a part of many top-rated delivery services. Much like, there are dairy-free, nut-free, shellfish-free, etc., choices too!
Before you start ordering, you get to personalize the menu based on your diet plan and personal preferences. Also, meal customizability should include changing portion sizes and selecting more or less meals per week, not just swapping one ingredient with another or changing the amount of protein per meal.
Finally, the cost of meal kit delivery services is equally important to consider – as crucial as meal/menu variety! The good news is that meal kits are wide-ranging in terms of cost. Some companies (for example, EveryPlate) are comparatively more affordable than others.
On top of that, you get a more budget-friendly deal if your weekly plan consists of more servings. You must also factor in additional costs, such as shipping/delivery charges, price of optional add-ons, cost of premium ingredients or more expensive cuts of meat, and the like.
Honestly, it’s only natural and even common to think about how much meal kits cost, especially in the case of special diet plans (in this case, Mediterranean). Based on my thorough research, I found that you don’t have to pay extra just because you want meals that cater to specific dietary preferences.
It all depends on your meal delivery service and its cost per serving. Most of the top players in this meal kit industry do not charge above $10 for a single-serve meal. These recipes, more often than not, are from the standard menu. Additionally, there are more expensive or “premium” dishes as well.
There are a few services with a “special” or “premium” menu where the price per serving can be between $12 and $18. Nevertheless, you get inexpensive choices too on the more traditional, classic, or standard menu.
However, in comparison to eating out, weekly meal kits are much cheaper, particularly if you’re following a diet plan. You get food specially catered to fit your needs and preferences without paying a lot of extras.
What I also found quite attractive and feasible is the availability of promotional offers that meal kit delivery services offer to new customers. Meal plans are made even more affordable this way. All this affordability and, at the same time, you get to skip meals/orders and cancel your subscription whenever you like – not very risky or tricky.
Your weekly Mediterranean meals box is undoubtedly a lot less expensive than ordering this kind of food from the restaurants you like or those famous or popular for being “healthy.” Interesting!
Let me make it more forthright with the help of examples:
The cost decreases further when you increase the number of servings per recipe and/or the number of recipes per week – $8 per serving for four servings per recipe with 4, 5, and 6 recipes per week.
Let’s jump right into the five most attractive benefits of Mediterranean diet-supporting meal kits!
You may already know by now that the potential health benefits of a Mediterranean diet include promoting heart health by minimizing the chances of heart disease development and lowering the risk of getting a stroke.
This particular diet plan decelerates plaque formation in your arteries, which is precisely what prevents life-threatening heart-related conditions.
In that case, meal delivery services that deliver such well-balanced, hearty Mediterranean meals every week is a big relief. Even more so if you’re adamant about following that particular diet plan!
Besides boosting heart health, a Meditteranean diet also manages your blood sugar levels. All thanks to ingredients like seeds, nuts, vegetables, whole grains, healthy fats, and whole grains – all of which are a part of meal kits labeled “Mediterranean.”
Lastly, protecting brain function is also a part of the health benefits of a Mediterranean diet. It prevents cognitive decline, improves memory, and reduces the likelihood of the onset of Alzheimer’s disease and dementia. All of these health benefits will be a part of your weekly parcels without you having to put in any extra effort from your end.
Following a diet plan like the Mediterranean means incorporating into your daily breakfast, lunch, and dinner recipes the following ingredients:
At the same time, what’s to be excluded or consumed in moderation?
That’s a lot to take care of on your own, right? Enter meal delivery services with their Meditteranean-friendly dishes that don’t contain any of the abovementioned ingredients.
Moreover, you can customize these meals through filters such as dairy-free. They almost always avoid or use only minimally processed ingredients, meager quantities of added sugar, and the like. It’s so much easier than sticking to your diet plan – it becomes a lifestyle choice more effortlessly instead of taking the form of an unattainable goal.
The weekly menu usually consists of food choices for breakfast, lunch, dinner, and sometimes even snacks. All Mediterranean, of course, if you select that particular dietary preference!
The portion size per meal or serving is perfect for curbing your hunger and appetite and satisfying your taste buds.
Let’s face it, switching from a regular, unchecked eating habit to a more controlled, healthier Mediterranean diet plan is no piece of cake. The effort, no doubt, is quite challenging, even more so if you’re a first-timer.
In addition, opting for a meal kit delivery service is wise because it can deliver as few as only two meals per week. Thus, you can start slowly rather than going cold turkey and ultimately failing. If you’re serious about it, be sure to make incremental changes.
Choose from the weekly menu dishes that are easier to consume, less experimental or different from your ordinary food. Do that for 1-2 weeks. Later, you can easily add more elements and increase the number of meals per week. Meal delivery companies allow you to make such changes to your meal plans and orders whenever you like.
You achieve weight loss or other health-associated goals by eating nutrient-rich, properly portioned, balanced meals. You can check the nutritional value of the recipes you pick. Depending on your dietary restrictions or preferences, you can filter out dishes containing gluten, too much sugar, dairy, etc.
What is also a pile-on benefit – not spending more than you can afford!
These popular meal plans are, in fact, “popular” for one too many reasons. One of the most fetching reasons is the inexpensive price range. They have proven to be affordable in comparison to takeout. You actually end up saving a lot of money when you decide not to consume unhealthy junk food.
With weekly meal kits, the price per serving is much less than what is normally served at restaurants. Even the portion size of every serving is more!
Meal kit delivery services for a Mediterranean diet are readily available, even for a budget-conscious person. I have provided you with plenty of valid, science-backed sources in this article to prove that.
The menu variety, nutritional value, ingredient quality, affordability, customization, etc., are all very important factors. They help ensure that you meet your dietary and health demands.
Scientific research also supports the choice of the Mediterranean diet plan as a wholesome, nutritious, and sustainable eating pattern. Combine this diet with meal kits weekly, and you can finally support specific caloric restrictions, weight loss programs, and whatnot.