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The Mediterranean Meal Plan

  • #1 Diet for Healthy Eating
    Rated #1 diet overall by U.S. News & World Report
  • The Best Ingredients
    Organic produce and responsibly sourced seafood and meats
  • Always Convenient
    Delivered to your doorstep, no grocery store required

Mediterranean Meal Plan Delivered

Salmon with green romesco and apple–poppy seed salad

Organic Produce

We strive to source 100% organic produce from the best farms Learn More ›

Responsibly Sourced Protein

Sustainable seafood and antibiotic- & hormone-free meats

Good Fats

Sourced from nuts, seeds, avocados, and olives

House-made Sauces and Spices

Carefully crafted with flavors that span the globe

Mediterranean Nutritional Info

Balanced plant-based meals to keep you healthy and happy Approved by our in-house dietitians

Sicilian chicken breasts with salmoriglio sauce and broccoli
  • Perfectly Portioned: About 550-800 calories per serving
  • Packed with Protein and Fiber: At least 15 grams protein & 5 grams fiber per serving
  • Good Fats: Rich in omega-3s and good fats sourced from olives, nuts, seeds, and avocados.

Frequently Asked Questions

The Mediterranean diet is good for just about everyone. Since you can choose from a wide array of whole grains and legumes, fresh fruits and vegetables, proteins, and good fats, almost everyone can go Mediterranean even if they have dietary restrictions.
One of the most important ingredients is abundant physical activity. The base of the Mediterranean diet is an abundance of fresh fruits, vegetables, olive oil, beans, nuts, legumes, and whole grains. Next, add in fish and seafood at least twice a week, followed by some poultry, eggs, and dairy, especially fermented dairy like yogurt and cheese. The very top of the pyramid is reserved for a small amount of red meat and sugary treats (in small portions and for special occasions).
As implied by its namesake, the Mediterranean diet was outlined to reflect the historical diet of the consistently healthy and long-lived populations of the Mediterranean region, including Greece and Southern Italy.
With any healthy diet in moderation, weight loss is an achievable goal, as long as you reduce caloric intake, eat a balanced selection of nutritious foods, and get ample exercise. The Mediterranean diet is comprised of a diverse set of delicious ingredients, making it an easy diet to stick to. As it's full of fiber and good fats, the Mediterranean diet supports satiety, which can help you reduce caloric intake, supporting weight loss and management.

Learn More About The Mediterranean Diet

Pillars of the Mediterranean Diet

The Mediterranean diet is rooted in an abundance of fresh plant-based foods including fruits, vegetables, nuts, seeds, beans, and legumes, with olive oil being the primary source of monounsaturated fat. Fish and seafood follow as a primary source of protein with moderate amounts of poultry, dairy, and eggs to follow. Red meat and sugary treats should be consumed relatively rarely and in moderate portions.

Origins of the Mediterranean Diet

The Mediterranean Diet was identified in the 1960s as research continued to show populations from Mediterranean regions, particularly Southern Italy, the isle of Crete, and Greece, were considerably healthier, with less incidence of disease and longer lifespans than seen in other regions. Studies indicated that the way these populations ate seemed to be the common denominator and through research, the Mediterranean diet was formally born.

Sample Meal Ideas for a Well-Rounded Mediterranean Diet

To supplement the Sun Basket Mediterranean Meal Plan dinners, here are a few ideas for other meals.

  • Breakfasts: Vegetable omelet, oatmeal and fruit, greek yogurt and nuts
  • Lunches: Tuna salad, whole-grain vegetable wrap, green salad with grilled fish

Clinical Support for the Mediterranean Diet

Acclaimed by a range of clinical publications, the Mediterranean diet was recently named the #1 Best Diet Overall and #1 Diet for Healthy Eating by the U.S. News and World Report.

Olive Oil, a Good Fat

Olive oil is an important staple in the Mediterranean diet. Extra Virgin Olive Oil (EVOO) is a good source of monounsaturated fat, which is shown to improve cholesterol levels. We recommend keeping a good-quality olive oil on hand for cooking your Sun Basket Mediterranean Meal Plan dinners.

Pairing with an Active Lifestyle

As with any diet, physical activity is essential in establishing your a healthy lifestyle. Even light exercise, such as walking or yoga, is enough to get your heart rate up and benefit your overall well-being. We recommend finding a routine you're likely to stick to, like a nightly stroll with your family after dinner or a spin class with your best friend.