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Recently dubbed the best diet of 2022 by U.S. News & World Report, the Mediterranean diet is a lifestyle or way of eating intended to mimic the way people eat in countries like Italy, Greece and Spain that border the Mediterranean Sea. Think fruits and veggies, whole grains, lean proteins like chicken and fish, healthy fats like nuts and olive oil and plenty of savory herbs and spices. Like any sustainable diet, refined sugar and dairy aren’t banned per se—they’re just not the focus of every meal. Because what would a Greek salad be without feta cheese?
In the 1950s, researchers discovered eating a Mediterranean-style diet that’s plant-based and focused on whole foods resulted in lower incidences of heart disease and stroke than the standard American diet. As such, the Mediterranean diet has been widely touted as one of the best approaches to eating for long-term health.
Switching up your eating habits is no easy feat, but there are tons of user-friendly meal kits perfect for anyone looking to incorporate the trendy diet into their lifestyle this year. Below are the best Mediterranean diet meal kits to add to your virtual grocery cart right now.
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1. Home Chef
Our number one meal kit pick, according to our experts’ testing, is a gold mine for those looking to introduce more Mediterranean-style foods into their diet. Every Monday, you’ll get over 20 meals to choose from with the ability to skip weeks any time.
One of the most appealing aspects of Home Chef is how easy it is to stay organized: All ingredient bags are labeled by meal and they slide easily into the fridge. Our testers like how they now offer low- or no-prep oven-ready meals complete with their own cooking trays. Delicious Mediterranean diet-friendly offerings include Sesame Tofu Rice Bowls with Broccoli and Roasted Cauliflower Tostadas with Corn and Bean Salsa. You also have the ability to swap out proteins should you wish to make a particular dish more Mediterranean-friendly.
2. Daily Harvest
If you’ve ever heard a Daily Harvest ad read in a podcast and began to drool at the menu items, consider this your sign to, well, sign up. The 95% organic meal delivery kit is centered around whole plant-based pre-made snacks that make incorporating produce a breeze. Our tester named it one of the best pre-made meal kits because you don’t need to chop up any of the fruits—simply blend and enjoy. Select a plan based on the number of items you want and how often you want them delivered.
Instead of typical heavy meals that may contain lots of saturated fats (which is limited in the Mediterranean diet), you get lighter items to snack on like chia bowls, harvest bowls, oat bowls, flatbreads and smoothies with little to minimal prep work required. Indulge in fan-favorites like the Mint+Cacao smoothie that’s said to taste like mint chip ice cream, or the Vanilla Bean+Apple chia bowl that’ll take care of the most discerning sweet tooth the Mediterranean way.
As the name suggests, a basket of Sunbasket’s chef-curated meals is a total ray of sunshine. For Mediterranean diet-compatible meals, select the Mediterranean dietary preference in order to receive options that center around whole grains, good fats, wild-caught seafood and responsibly sourced poultry.
With a menu full of vegetarian, vegan and plant-based meals, you’ll have no problem finding a heart-healthy meal. Choose what type of meals you’d like, from ready in 15 to 40 minutes to “heat and eat,” as well as your preferred number of servings per week. Past options include lettuce-wrapped turkey and avocado sliders with root vegetable fries and warm farro salad with roasted squash and Brussels sprouts.
4. Green Chef
With Green Chef, you can feel good about knowing everything is 100 percent organic and free of GMOs, pesticides and antibiotics. Its pre-portioned ingredients ensure you avoid food waste while keeping food prep organized, while its packaging is either recyclable or reusable.
When making your meal selections, hit “Mediterranean” for ample veggies and good-for-you fats, as well as your preferred number of servings and delivery days per week. Sample Mediterranean diet-approved dishes include Greek-style spaghetti squash with chickpeas, kale and feta and pineapple BBQ flatbreads with spicy pickled shallots. In our tests, our experts noted the generous portions that left them with lunch for the next day.
Our experts routinely name HelloFresh one of the best meal kit delivery services for its wide diet offerings, which include the Mediterranean-friendly vegetarian and pescatarian diets, the latter of which omits meat but includes fish and seafood. The brand claims each recipe is tested 200 times to satisfy even the most discerning palates while being easy to make. Drool-worthy dishes include the likes of Plant-Based Protein Ragù Rigatoni Bake and Fully-Loaded Tofu Taquitos with Creamy Guacamole & Pico de Gallo.
In a movement towards more sustainable practices, HelloFresh’s pre-portioned ingredients come in recyclable or compostable packaging, while the brand claims to streamline its supply chain to reduce carbon emissions.
If you love the idea of a freshly cooked meal but dread all the chopping, cutting, mixing and mincing, you’ll love our experts’ favorite pre-prepared meal kit. In their testing, all of Gobble’s recipes were on the table in under 15 minutes, and most were bursting with flavor.
Both of their meal plan options—Classic Dinner and Lean & Clean Dinner—offer a wide variety of Mediterranean-friendly dishes for two or four people. Simply opt for vegetarian when going for the Classic with options like Korean Sweet Potato Noodles with Barbecue Broccoli & Tofu, and simply stay away from red meat when opting for Lean & Clean, like Seared Salmon with Shaved Brussels Sprouts & Pickled Mustard Vinaigrette. Hint: If you see a “personalize this meal” icon in the lower right-hand side of the meal thumbnail, check out whether you can vegetarian-ize it or add lean protein like shrimp or turkey.
7. Blue Apron
As one of the most popular meal kits on the market responsible for the meal kit boom in 2012, Blue Apron has become so ubiquitous it hardly needs an introduction. It offers several options to make your quest for the perfect Mediterranean meal a little easier. Vegetarian options include the likes of Sweet Chili Roasted Vegetables with Brown Rice & Cilantro-Yogurt Sauce and Wellness options include options like One-Pan Chickpea & Curry Shakshuka with Tomatoes & Spinach. If you go the Signature route, be sure to opt for items free of processed refined carbohydrates—with this in mind, the Tilapia & Orange-Jalapeño Salsa with Quinoa & Carrot Salad is a great bet.
All ingredients come pre-portioned in recyclable packaging. Most recipes have protein substitute options, and are all conveniently available online so you can easily display it on your screen while you cook.
8. One Potato
The idea behind One Potato is to get the whole family involved in the cooking process. Select your desired number of servings per week and delivery frequency, and cancel or pause any time. All their organic ingredients come partially chopped and prepared, and meals are ready in anywhere from 12 to 30 minutes. For around $6 each, you can also add up to 10 Mediterranean diet-approved smoothies to your order that stay fresh in the freezer for up to a year.
Both the Vegetarian and Omnivore options can be compatible with Mediterranean-style eating—take the Polenta Lasagna with Mediterranean Salad and Chilled Soba Noodles with Watermelon Salad, for example. Each recipe card features tips on how to make each meal more appetizing for children, like allowing them to choose their own toppings.
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Prices were accurate at the time this article was published but may change over time.
This article originally appeared on Reviewed: 8 Mediterranean diet meal kits for 2022: HelloFresh, Blue Apron and Daily Harvest