Best Dietitian-Approved Mediterranean Diet Meal Delivery Services

Diet trends may come and go, but only a few remain on top because of their undeniable health benefits. The Mediterranean diet is one such example, hailed by health experts as one of the healthiest eating patterns with research showing benefits for your heart, brain, longevity, and more.

Following a Mediterranean lifestyle is not about deprivation but embracing many delicious, health-promoting foods. The registered dietitian Amanda Liptak, the owner of Nutrient Rich Life Nutrition Coaching, explains that the Mediterranean diet emphasizes naturally anti-inflammatory foods like fish, olive oil, nuts and seeds, high-fiber produce, grains, lentils, and beans. And while animal protein is part of the diet, plant foods are the star of the show.

“The beauty of a Mediterranean diet is that it truly can incorporate all foods, and there aren't any foods you need to avoid entirely,” says Alyssa Pacheco, RD, of the?PCOS Nutritionist. She explains that by focusing on the food choices in the Mediterranean pattern, you may naturally eat less of the foods not included in the diet (think ultra-processed snacks and meat).

But life is busy, and not everyone has the time or resources to shop for and cook Mediterranean-style meals every day. Mediterranean diet meal delivery offers a convenient solution if you want to follow this eating pattern but need a little extra help in the kitchen.

We rounded up the best dietitian-recommended Mediterranean diet meal delivery services, along with helpful tips on making healthy choices when dining out or ordering Mediterranean food delivery.

The Best Mediterranean Diet Meal Delivery Services

Here are the top RD-approved Mediterranean diet meal delivery services to consider.
Editor’s Choice

Best Overall: Sunbasket


  • Variety of meals to choose from
  • Options for meal kits or prepared meals
  • Can customize meals to fit dietary needs or preferences
  • Focus on high-quality ingredients


  • Beginner cooks may find some meal kit recipes challenging, but step-by-step directions make it easy to follow and learn
Price: Starts at $9.99 per serving for heat-and-eat and $11.49 per serving for meal kits

Sunbasket is a meal delivery service that offers chef-crafted recipes using organic produce and emphasizing sustainable ingredients and packaging. Each meal provides at least 10 grams (g) of protein and 5 g of fiber per serving. You can choose two to five dinners a week.

Tori Martinet, RD, a longtime reviewer of meal delivery services, loves the fact that Sunbasket has a curated meal plan option specifically for the Mediterranean diet, plus add-ons for breakfast and lunch.

Best High-Protein: Blue Apron


  • A wide selection of meal options
  • Ability to add protein to any meal
  • Offers heat-and-eat options in addition to meal kits


  • Not tailored explicitly toward the Mediterranean diet; may require some modifications
Price: $60–$170, depending on the plan, which includes 2 or 4 servings for 2 to 5 meals per week
Blue Apron is a popular meal kit delivery service that offers a wide selection of options. They don't have a dedicated Mediterranean menu but offer many dishes that align with the Mediterranean diet. While many meal kits could also work for high-protein diets, Blue Apron offers meat, seafood, or plant-based protein add-ons to any meal for an additional cost.

Best for Green Mediterranean Diet: Green Chef



  • Certified organic with a focus on sustainability
  • Can customize and add on meals
  • Variety of dietary preferences to choose from
  • Premeasured ingredients for easy cooking


  • Some meals take longer to prep or cook than others, so this may not be the best option for those pressed for time
Price: $11.99–$13.49 per serving, depending on quantity; customers can choose 3 or 4 meals per week, serving 2, 4, or 6 people

The green Mediterranean diet is based on a study published in 2020 that used the foundations of the Mediterranean diet with a few modifications: no red and processed meat, three to four cups of green tea daily, and a mankai duckweed (an aquatic plant) shake each day.

“Green Chef is an easy selection for folks who want to embrace a Mediterranean pattern but want to limit animal protein and products,” shares Martinet. She adds that the menu is filled with dishes that prioritize plants, so it’s easy to make accommodations to match the green Mediterranean pattern (although you'll have to add your own mankai shakes).

Best Plant-Based: Daily Harvest


  • Meals require little to no prep time
  • Wide variety of plant-based options
  • Easy to customize
  • Options for breakfast, lunch, and dinner


  • Portion sizes may be too small for people with higher caloric needs
  • In 2022, more than 400 Daily Harvest customers reported gastrointestinal issues after eating French Lentil + Leek Crumbles, according to the Lawsuit Information Center. Daily Harvest issued a product recall and concluded on their website that a medical study found baikiain, a naturally occurring compound in tara flour, can adversely impact people with a specific genetic predisposition.
Price: $5.99–$11.99 per item; you can build your box with 9, 14, or 24 options delivered weekly or monthly

While any eating pattern?that follows Mediterranean principles is technically plant-focused, Daily Harvest is a great choice for those who prefer to follow an entirely plant-based meal plan.

All meals are 100 percent plant-based and naturally gluten-free, including smoothies, grain bowls, pasta, flatbread, soup, and more. “The service has fully prepared frozen options for easy access and features abundant Mediterranean diet–friendly ingredients like whole grains, beans and legumes, and plenty of fruits and vegetables,” says Martinet.

Best Fish and Seafood: Wild Alaskan Company



  • Sustainable, wild-caught seafood
  • Individually wrapped servings for easy storage
  • Flexible subscription options


  • Not a fully prepared meal delivery service
Price: Varies depending on the type of fish ordered and the number of servings; ranging from $145 to $267 (with options to customize your box)
If you want quality seafood shipped directly to your door, go with Wild Alaskan Company. This service delivers wild-caught, sustainable seafood in ready-to-freeze, individually wrapped servings. Unlike other meal delivery services on this list, the Wild Alaskan Company doesn’t provide fully prepared meals, but the website provides easy recipes and cooking tips to help you create Mediterranean-inspired meals.

Best Gluten-Free: Modify Health



  • Created in a certified gluten-free kitchen for those with digestive health conditions
  • Ready-to-eat meals for added convenience
  • Mediterranean diet-specific menu plan


  • Single serving sizes make it less appealing for larger households
Price: $13.45 per meal (starting at 6 meals per order)
“Modify Health does a fabulous job of uniting gluten-free options with a Mediterranean style of eating. It’s designed for folks with GI issues, which is an added bonus,” says Martinet. All meals are organic, gluten-free, and ready to heat and eat. The website offers a variety of Mediterranean-inspired dishes to choose from. Those with food sensitivities can exclude specific ingredients like shellfish, eggs, and soy.

Best Budget: Dinnerly



  • Very affordable compared with other meal delivery services
  • Customizable meals for dietary restrictions and preferences
  • Wide variety of recipes to choose from each week


  • Requires a bit more effort to ensure meals align with the Mediterranean diet
Price: $4.99–$8.04 per serving depending on the number of servings (2 or 4 people) and number of meals per week (2 to 6)
Dinnerly calls itself the “affordable meal kit,” and at $4.99 per serving, it lives up to its promise. You have access to many different recipes to build your box each week. Martinet explains that not every meal falls strictly into the Mediterranean pattern, but you can easily stick to the principles with modifications. Dinnerly meals are easily customizable, so you can choose ingredients that align with your dietary restrictions or preferences.

Best for Families: Marley Spoon



  • Larger portion sizes perfect for families
  • 6-step recipes and premeasured ingredients
  • Wide variety of recipes to choose from each week


  • Need to choose meals carefully to ensure they align with the Mediterranean diet
Price: Family-size portions range from approximately $65 for 2 meals per week to $220 for 6 meals a week

Marley Spoon is a great option for families following a Mediterranean diet. With larger portions and the ability to choose up to six meals per week, this service provides enough food for a household. They clearly label recipes with options like "kid-friendly" or "no added gluten" to make it easier to spot dishes that fit your preferences.

While Marley Spoon does not have a specific Mediterranean meal plan, they offer many recipes that work, giving families plenty of options for meal rotation.

RD Tips for Selecting Mediterranean Diet Food Delivery

Choosing the best Mediterranean diet food delivery option depends on your preferences, financial circumstances, how much time you have to cook, and any dietary restrictions you may have. Here are my tips as a registered dietitian to help you choose the best option.

  • Analyze your budget. Compare what you’d spend on weekly groceries if you purchased all the meal ingredients from a store. You may also want to consider how often you need meals and how that breaks down to price per serving.
  • Consider customization options. Some meal delivery services allow you to customize your meals, while others have set menus. If you have specific dietary restrictions or preferences, make sure the service you choose offers customizable options.
  • Look for ease of changing, pausing, or skipping orders. It may not seem like a big deal now, but life can get busy, and it's helpful to have the option to change or pause your subscription as needed.
  • Look closely at ingredients. If the meal plan doesn't offer a preselected Mediterranean diet plan, thoroughly review each meal's ingredients to ensure it aligns with the principles of the diet.
  • Consider the packaging. Some options are more environmentally friendly than others, so if sustainability is important to you, research each service's packaging and waste management practices.

Tips for Choosing Mediterranean Diet Meals While Dining Out

Even if you plan to eat most of your meals at home, chances are you'll want to dine out or at least order takeout sometimes. “The best thing is that most of these foods are plentiful in the United States, even when eating out. The key is to know what to look for," shares Liptak.

Try ordering the most colorful item on the menu and build from there. As Liptak explains, “There’s a high chance that if a dish includes the colors of the rainbow, it also has lots of health benefits, many of which are a part of the Mediterranean diet.”

Pacheco adds that keeping an eye on sides and protein options can help you boost the nutrient density of your meal, as many restaurant dishes skimp on veggies. “Remember that you can always customize options or order an additional side of vegetables to create a more balanced meal that puts a focus on heart-healthy vegetables," she says.

If you aren’t sure what to order, consider this simple equation for building a Mediterranean-approved meal: Make half your plate vegetables, a quarter protein, and a quarter carbs while being mindful of cooking oils (yay for olive oil) as well as added sugar or heavy cream.

While you can follow this method nearly everywhere, here are some RD-approved Mediterranean diet–compatible dishes from popular chain restaurants.

  • Sweetgreen?Considered healthy fast food, Sweetgreen recently committed to cooking only with olive oil, making it an easy choice for followers of the Mediterranean diet. “The Harvest Bowl is a favorite of mine, and certainly ticks a lot of Mediterranean boxes with whole grains, plenty of plants, a lean protein, and even some beneficial fats from almonds and the vinaigrette,” says Martinet.
  • Cava?Liptak likes the flexibility of this Greek American chain's menu. “Their salad and grain bowls are filled with leafy greens, olives, hummus, lentils, and more.”
  • Panera Bread?Panera offers an extensive menu with salads and warm bowls that meet Mediterranean criteria. “Try Panera’s Mediterranean Bowl With Chicken,” says Liptak. “At 570 calories, this salad is large enough to be split in two if needed, but still contains lots of healthy fats, protein, and leafy greens to satisfy any Mediterranean lover’s palate.”
  • Chipotle?Mexican food isn’t exactly Mediterranean-inspired, but that doesn't mean you can't make a few adjustments to fit the overall vibe of the Mediterranean diet. "A few tweaks to your order can ensure you're making a balanced choice," shares Pacheco. "I love a Chicken Burrito Bowl with half brown rice and half greens, black beans, fajita veggies, guacamole, salsa, and cheese."

RD Tips for Making It Easier to Follow the Mediterranean Diet

Mediterranean diet meal delivery may be the simplest way to get started, but if you’re looking for more ways to make the switch, try the following.

  • Stock your pantry with the basics. olive oil, whole grains, beans and legumes, nuts and seeds, herbs and spices.
  • Do meal prep. Set aside time each week to plan and batch-cook ingredients for your weekly meals.
  • Get friendly with canned and frozen foods. Canned beans, lentils, and frozen veggies are convenient and healthy (double-check for added ingredients). Canned wild salmon or sardines are a quick and easy way to eat more fish.
  • Experiment with precut vegetables. Most grocery stores offer precut vegetables that help you cut down on prep time.

Takeaway: Mediterranean Diet Meal Delivery Makes It Easy to Follow a Healthy Lifestyle

The Mediterranean diet offers many health benefits, from enhancing heart health to reducing the risk of chronic diseases. It's rich in fiber, healthy fats, and brightly colored fruits and vegetables. Whether you're stretched for time or have little cooking experience, Mediterranean meal delivery services make adopting this delicious eating pattern accessible for anyone.
Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.


  • Guasch-Ferré M et al. The Mediterranean Diet and Health: A Comprehensive Overview.?Journal of Internal Medicine. August 23, 2021.
  • Tsaban G et al. The Effect of Green Mediterranean Diet on Cardiometabolic Risk; A Randomised Controlled Trial. Heart. November 23, 2020.
  • Daily Harvest Recall Lawsuit. Lawsuit Information Center. November 21, 2022.
  • Updates on Our Voluntary Recall of French Lentil + Leek Crumbles. Daily Harvest. May 31, 2023.
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