Mediterranean Diet Meal Plan Made Easy

Enjoy fresh, chef-cooked meals made the Mediterranean diet way. Packed with anti-inflammatory whole foods and healthy fats that support longevity and heart health. Choose your meals. Get them delivered. Ready-to-eat in just 3 minutes.

#1 Best Overall Diet Starting at Just $8.99* Per Meal

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High-Quality Fats
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Mediterranean Diet Meal Delivery

Mediterranean Diet Meal In Fridge


Your prepared Mediterranean diet meals arrive fresh in an insulated box. Just unpack and put them in the fridge.

Easy Mediterranean Diet Meal Prep Heating


No time? No problem. Just heat up when hungry. Ready in 3 minutes.

Example of Healthy Mediterranean Diet Meal


Breakfast, Lunch, Dinner and Snacks in-between. We cater for your diet.

Mediterranean Diet Meal Delivery


Every week, pre-made Mediterranean diet meals are delivered to your door, nationwide.

  1. Chill.

    Your prepared Mediterranean diet meals arrive fresh in an insulated box. Just unpack and put them in the fridge.

  2. Heat.

    No time? No problem. Just heat up when hungry. Ready in 3 minutes.

  3. Eat.

    Breakfast, Lunch, Dinner and Snacks in-between. We cater for your diet.

  4. Repeat.

    Every week, pre-made Mediterranean diet meals are delivered to your door, nationwide.

Mediterranean Diet Prepared Meals: Whole Foods, Healthy Fats, Rich Flavors.

Our Mediterranean diet meals are handcrafted by top-tier chefs for irresistible flavor and endless variety. Each week you’ll get to select the meals you want from a fresh variety of exciting Mediterranean options!

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High-Quality Fats, Whole Lotta Flavor.

Key Ingredients: Wild-Caught Fish, Olive Oil, Whole Grains, Legumes, Veggies, Nuts.
Select meals free from GMOs, harmful additives, or anything artificial. Just pure Mediterranean food.

Herb Lemon Salmon with Brussels Sprouts

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Harissa Chickpeas With Sumac Carrots and Broccoli

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Sunny Side Eggs with Asparagus and Tomato

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See This Week’s Mediterranean Meals

With Fresh N Lean, you never have to worry about healthy Mediterranean diet mystery ingredients (i.e. processed meats) or hard-to-read labels. Our farm-to-fork meals are sourced from USDA ingredients, wild-caught fish, and sustainably sourced meat for quality you can actually taste. In a nutshell, it’s the best diet out there.

Ditch The Meal Prep; Healthy Mediterranean Diet Meals Ready In Minutes!

Instead of wasting your time shopping, cooking, and cleaning you can enjoy delicious, Mediterranean diet meals in minutes! Ditch the dishes for good and make the most of your day.

Your chef-crafted meals are delivered straight to your door. No fuss, no mess, no stress. Just pop them in the fridge and heat them when hungry.


What Sets Us Apart from Other Meal Delivery Companies

Recognized and Regulated
FSMA Compliant
Organic Ingredients
Fresh n Lean comparison yes yes yes yes yes
FACTOR 75 - - yes yes yes
FRESHLY - yes yes - -
GREEN CHEF yes - - yes yes
HELLOFRESH yes - - yes yes

What Is The Mediterranean Diet?

Mediterranean Diet Meal Being Shared

The Mediterranean diet has been touted as the #1 best overall diet for the fifth year in a row. What’s behind the hype? Experts say it promotes longer lifespans, healthier hearts, and better brain function.

With Fresh N Lean you’ll get chef-crafted, heart-healthy meals abundant in Omega-3 Fatty Acids and micronutrients like Vitamin A, C, Zinc, and Magnesium providing you with powerful anti-inflammatory benefits.

If you’re looking to maximize your health with organic whole foods, healthy fats, and rich flavors, this is the meal plan for you.


How is the Mediterranean diet different from other diets?

The Mediterranean Diet has some similarities to other meal plans offered by Fresh N Lean, such as the Paleo and Keto diets, but there are big differences that should be considered when picking a meal plan:


The Mediterranean diet consists of foods and meals typically eaten in the Mediterranean, which includes low-to-moderate amounts of lean proteins (e.g. fish, chicken, etc.), high-fiber foods, whole grains, and fresh fruits and vegetables.


The Keto diet is designed to replace carbohydrates with “good fats” as an energy source and consists of moderate amounts of proteins (e.g. beef, pork, chicken, etc.) and large amounts of dietary fats with very little focus on carbohydrate-rich foods like grains, potatoes, and fruits.


The Paleo diet consists of foods that would have been available for hunters and gatherers 10,000 years ago such as fruits, vegetables, and lean meats (e.g. grass-fed animals, wild game, fish, etc.) but no grains, legumes, dairy products, or starchy vegetables.


Each diet has its benefits but may not be the best option for all people. It is recommended to consult with a doctor or health expert when making a significant dietary change.

New Study - October 2023

New study shows that the Mediterranean Diet may reduce or prevent PTSD symptoms

Mediterranean Diet May Reduce or Prevent PTSD Symptoms Study

Research published October 2023 in the journal Nature Mental Health has shown to reduce or prevent symptoms of post-traumatic stress disorder (PTSD). 191 women were selected from previous studies to participate in the most recent study; the women who followed a Mediterranean diet experienced fewer symptoms than those who did not. Previous studies have shown that poor gut health has been linked to several mental illnesses including anxiety and depression. Several components of the Mediterranean Diet can support gut health, which in turn can influence brain function.

Questions About Our Mediterranean Diet Meal Plan?

We’re here to help. Not sure if our Mediterranean meal delivery service is right for you? Check out the FAQs below or give us a call.

  1. What is the Mediterranean diet meal plan?

    This meal plan is based on the Mediterranean diet and emphasizes whole foods, vegetables, fish, healthy fats, and fat-free dairy while limiting added sugars, highly processed foods, and refined carbs.  

  2. What foods are not allowed on the Mediterranean diet meal plan?

    This meal plan cuts out ingredients that are high in saturated fat like red meat, highly processed, or high in sugar.  

  3. What are the main foods in a Mediterranean diet meal plan?

    The Mediterranean diet meal plan is made up of wild-caught fish, fresh vegetables, legumes, beans, and unsaturated fats like olive oil. It’s also based on eating patterns across many different Mediterranean countries, each with their own nuances.

  4. Can you choose your meals?

    Yes. You can select the exact meals you want delivered each week. Every Wednesday you’ll receive an email reminder to go to your dashboard and pick your meals. 

  5. Does the AHA recommend a Mediterranean diet?

    Yes, according to the American Heart Association, the Mediterranean style of eating supports a healthy dietary pattern that may promote heart health.  

  6. What are the benefits of the Mediterranean diet?

    As the #1 overall diet for 2022 according to U.S. News, research has found that the Mediterranean diet meal plan may help reduce your risk of heart disease, cognitive decline, type-2 diabetes, depression, and certain types of cancers.  

  7. Can you lose weight on the Mediterranean diet?

    Studies have shown that the Mediterranean diet may help with weight-loss and weight maintenance.  

  8. How often does the Mediterranean diet meal plan menu change?

    While you get a fresh menu each week, we cycle in new options every six weeks so you’ll have plenty of variety to choose from.  

  9. What is the difference between Mediterranean Diet meal prep and Fresh n' Lean prepared meals?

    We take the hassle out of healthy eating. Meal prep delivery services provide you with all of the ingredients that make up a Mediterranean diet meal, which you need to prepare and cook. We provide you with fresh, prepared Mediterranean diet meals that are handcrafted by professional chefs and are ready in as little as three minutes.

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