Taking its roots from the coastal regions of the Mediterranean Sea, the Mediterranean diet is a culinary lifestyle more than just a diet. In this way of eating, you'll find a strong focus on wholesome, natural foods. 

Think lots of whole grains, like nourishing quinoa and couscous, and an abundance of fresh veggies. Healthy fats play a big role, too, with olive oil taking center stage. And when it comes to protein, lean options like legumes (hello, chickpeas!) are the stars of the show.

This diet is all about embracing the goodness of fresh, heart-healthy ingredients—like creamy avocados, which add that extra oomph. Known for supporting healthy weight management, heart health, and overall wellness, it's no surprise that registered dietitians worldwide have been singing praises of this diet. 

Its nutrient-dense profile, combined with the flavors of the Mediterranean, make it a popular choice for those who refuse to compromise taste for health. 

Here's the beautiful thing about HelloFresh: it's not just about the amazing flavors. We're the best of both worlds: Mediterranean flavors and modern dietary preferences.

Whether you follow a plant-based, pescatarian, low-carb, or low-calorie diet, HelloFresh has you covered. We've incorporated these options into our Mediterranean meals so you can enjoy a customized meal plan that fits your unique dietary needs. 

The Mediterranean diet offers a balanced and delicious approach to eating. It focuses on wholesome, nutritious foods that not only support your health but also satisfy your taste buds.

Fresh fruits and vegetables are key components of this diet, providing an array of vitamins and minerals. Colorful salads, bell peppers, tomatoes, and artichokes are staples that bring both nutrition and flavor to your meals.

Whole grains like brown rice and quinoa offer sustained energy and essential nutrients. Lean proteins, such as fish, seafood, and poultry, play a central role in this diet, providing healthy fats and satisfying meals.

The Mediterranean diet also embraces the natural flavors of herbs, olive oil, and citrus, enhancing the taste of dishes without sacrificing health benefits.

The Mediterranean diet encourages a focus on wholesome and nutritious foods. While it celebrates a wide variety of ingredients, there are some foods that are less encouraged within this dietary approach.

Processed and refined foods take a back seat in the Mediterranean diet. These include sugary snacks, packaged desserts, and refined grains like white bread and pasta. While we aren’t about restricting or holding yourself back, these items don’t provide much nutritional value and can lead to spikes in blood sugar levels.

Another category of foods to limit in this diet is red and processed meats. While red meat is fine sometimes, excessive consumption of processed meats like sausages and deli meats are usually avoided on this diet. Remember: the focus is on whole foods.

The Mediterranean diet also suggests cutting down on saturated fats in butter and high-fat dairy products. Instead, it promotes the use of healthier alternatives, such as olive oil, which is rich in monounsaturated fats.

We pride ourselves on our efficiency, reducing your food waste by up to 23% compared to grocery shopping. We’re all about a reduction in food waste—in our operations and at the customer level.

Households in the U.S. discard a massive 21 million tons of food each year, and we’re determined to shift this statistic.

We also champion initiatives such as Beyond the Box—a philanthropic program for which we purchase food to distribute within the communities in which we operate—to ensure every individual has access to nutritious meals. With our weekly surplus food donations program, we continue to reduce waste wherever possible.

90% of fisheries are exploited, over-exploited, or collapsed due to overfishing, lack of good management, and consumption habits. In fact, over the past decade, Atlantic populations of halibut and yellowtail flounder reached an all-time low. 

Needless to say, sourcing sustainable seafood is important to us because when it comes to mealtime, we don’t mess around.