Mediterranean Diet

The Mediterranean diet has been a popular option for health-conscious people for decades. But what is this geographically titled approach to eating, and why does it have such a respected place in the pantheon of modern meal plans?

If you’re considering going on a Mediterranean diet, or you simply want more information to see if it’s the right option for you, you’ve come to the right place.

We created this resource to help you understand this popular, effective, and well-rounded approach to eating food. Along with the diet basics and cost considerations, you can explore ways to make the Mediterranean diet work with your busy schedule and learn how Hungryroot can save precious shopping time and resources.

Let’s start with the name. Diets are often named after their primary focal point. Vegetarians eat veggies. The keto diet focuses on burning fat through ketosis. And the Mediterranean diet? Its name comes from the traditional eating patterns of countries that border the Mediterranean Sea. Greece, Italy, Spain, and their neighbors have had similar eating patterns in recent history. The Mediterranean pantry essentials tend to focus on plant-based food choices, like fruits, vegetables, beans, lentils, whole grains, and nuts. Healthy fats are also prominent, including extra virgin olive oil and omega-3-rich fish.

Unlike a vegan diet, the Mediterranean diet doesn’t restrict other food categories. Instead, healthy dairy options, like cheese and yogurt, are encouraged in moderation. Poultry is also allowed in reasonable amounts. Certain categories, including red meat, sugary drinks, and butter, are discouraged.

What Are the Health Benefits of a Mediterranean Diet?

The Mediterranean diet achieved food world fame when American physiologist Ancel Keys conducted some initial studies around the dietary lifestyle in the mid-20th century. Key’s initial findings showed that the low intake of saturated fatty acids in the Mediterranean diet was good for heart health, specifically lowering the risk of coronary heart disease.

Since then, research has unveiled a smorgasbord of health benefits that come from a well-balanced Mediterranean diet food lifestyle, including:

Supporting healthy blood sugar levels.
Improving cholesterol levels.
Maintaining lower blood pressure.
Lowering your risk of metabolic syndrome (risk of heart disease and diabetes).
Reducing the risk of certain cancers.
Maintaining cognitive health, a good body weight, and a balanced gut microbiome.

These benefits come from the synergy of a diet that is low in sodium, saturated fat, trans fat, and refined carbohydrates and sugars. It also encourages higher levels of fiber, antioxidants, and unsaturated fats.

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Mediterranean recipes

Chile Limon Chicken Kale Salad

Roasted Salmon + Sweet Potato On Brussels

Korean BBQ Chicken + Broccoli with Rice

Super Fresh Salsa + Grilled Chicken Bowl

Seared Filet Mignon + Green Beans

Sheet Pan Greek Chicken

Mediterranean groceries

Crepini: Vanilla Protein Pancakes

Hungryroot: Almond Chickpea Cookie Dough

Realsy: Peanut Butter Stuffed Dates

Hungryroot: Cherry Almond Granola

Learn More About Mediterranean Meal Plans

Your Quick + Easy Guide to a Mediterranean Diet

What is the Mediterranean Diet? + Recipes

The Ultimate Guide to a Mediterranean Diet

Quick And Easy Mediterranean Diet Recipes For Busy Weeknights

Mediterranean Diet Breakfast Recipes: Kickstart Your Day The Healthy Way

Mediterranean FAQ's

Start Your Mediterranean Diet Plan

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Mediterranean Meal Plan Reviews

Hungryroot Customer

Hungryroot is the best meal ordering company I have ever tried! The food combinations are perfect for those (like me) who enjoy Mediterranean diet inspired meals. The ease of preparation and cooking of ingredients (nothing more than 20 minutes) makes Hungryroot a perfect choice for individuals or couples who lead busy lives.

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Hungryroot Customer

I was hesitant in starting this type of program but so glad I did. I am not a fancy cook and this gives me a variety of things to try that are outside of my comfort zone. I've been ordering for about a month now and have pretty much loved the recipes. I have non-alcoholic fatty liver disease and my doctor told me to get on a Mediterranean Diet. Not knowing what that is, I went looking for help. I found HungryRoot and so glad I did. I am eating things that I would NEVER normally eat (ex: asparagus) and am really liking it. They flavors they combine in the recipes are really great. I even had to ask customer service something and it took 1 day to hear back but I understand that I am not their only customer. Alan (customer service rep.) was really great. I have NO complaints. I HIGHLY recommend this way of eating. Not very much prepping, if any, and the recipes are easy to follow.

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Hungryroot Customer

We’ve tested plenty of meal kit delivery services … in our opinion, Hungryroot is one of the best services for nearly any type of diet, including the Mediterranean diet.

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