Mediterranean Diet

A Mediterranean dietary plan consists of eating primarily plant-based foods, replacing butter with healthy fats such as olive oil, using herbs and spices instead of salt to flavor food, eating fish and poultry at least twice a week, and limiting red meat to no more than a few times a month.

GOOD TO GO

The meal kits in this section already meet the requirements of a Mediterranean dietary plan:


MODIFY ME

The meal kits in the section below will meet the requirements of a Mediterranean dietary plan with the modification(s) listed.

Baked Orzo

Yay for plant-based meals - veggies and grains!

  • Reduce amount of butter

    • Substitution options: extra virgin olive oil

  • Reduce amount of cheeses


Beyond Meat Burger

A good veggie-based, higher fiber meal!

  • Reduce or omit cheese

  • Omit bun

    • Subsitution options: lettuce wrap

  • Decrease amount of steak seasoning


Butter Basted Salmon

  • Omit butter

    • Substitution options: extra virgin olive oil


Asparagus Risotto, Butternut Squash Risotto, Mushroom Risotto

  • Omit or reduce cream

    • Substitution options: low-fat milk

  • Omit or reduce butter

    • Substitution options: extra virgin olive oil

  • Omit or reduce cheese

  • Reduce amount of gochujang sauce to reduce sodium


Chicken Curry

  • Omit or reduce amount of fish sauce (most of sodium from this one ingredient)


Chicken Tikka Masala

  • Reduce amount of ghee

  • Reduce amount of yuzu mayo

Try using half the amount of each!


Fish Tacos

  • Omit or reduce amounts of gochujang, queso fresco and yuzu mayo


Kick-A**! Striped Bass

  • Decrease amount of ghee

    • Consider substituting extra virgin olive oil

  • Decrease or omit garlic salt

    • Substitution options: dried garlic


Lemon Herb Chicken

  • Omit garlic salt

    • Substitution options: fresh or fried garlic

  • Omit or reduce amount of Garlic Expressions

    • Consider homemade extra virgin olive oil and vinegar dressing

  • Reduce amount of cheese curds


Mediterranean Chicken

  • Omit or reduce the amount of feta cheese


Moroccan Bowl

Meat-free dish with lots of fiber here!

  • Omit or reduce flatbread


Pan-Seared Tilapia

  • Omit or reduce amount of butter

    • Substitution options: extra virgin olive oil


Pesto Pasta Primavera

  • Reduce amount of pesto and parmesan used

  • Reduce or omit roll and butter


Soba Noodle Bowl

  • Decrease amount of rice wine dressing (most of the sodium comes from this one ingredient)


Summer Rolls

  • Omit or reduce amount of butter

    • Substitution options: extra virgin olive oil

  • Omit or use less Vietnamese Sauce, Asian BBQ sauce and soy sauce