Yes, you can make changes to the specific recipes if there are certain ingredients you can't eat or don't like, or even if you have certain allergies. You can also completely swap out the recipe for something more suitable. This automatically updates the shopping list so you never have to worry about if you're buying the right ingredients.
The Diet Plan That Fits Around Your Lifestyle
Most diet plans are time-consuming and require hours of cooking throughout the day. We go about things differently.
Full 90-Days 100% Money Back Guarantee
Try The 90 Day Mediterranean Diet Reset Plan and then decide. If it didn’t work for you we insist that you get 100% of your money back. We’ll even eat the credit card processing fees.
Eating Good Food Has Never Been So Practical
From the 5-minute breakfasts to the heartiest dinners, you will love the variety of mouthwatering yet good-for-you recipes included in your plan:
Keep reading if any of these apply:
You've struggled to lose weight in the past or regained the weight later when you stopped dieting
You have health issues and don't want to follow another fad diet for quick weight loss
You want to eat more healthy foods, but still love the food you eat
You want a way of eating that fits into your everyday life that you don't have to
You're tired of hunger cravings when dieting and want to eat food that actually fills you up
You simply want to become a healthier, more confident version of yourself
Millions starve themselves every year following diets they don't like (inevitably falling back into old habits)
It's time you found a better way for long-term weight loss that's healthy and actually backed by science
Take a peek of those who've already done it...
Source: Esposito K, et al. Effect of a Mediterranean-Style Diet on Endothelial Dysfunction and Markers of Vascular Inflammation in the Metabolic SyndromeTrusted Source. The Journal of the American Medical Association, 2004.
See That? When You Follow a Scientifically Proven Way of Eating, You Can Still Eat Food You Love AND Get Results That Last
Here's how effective the Mediterranean diet can be for both weight loss AND health markers like cholesterol...
And how it outperforms other diets like low-fat for long-term weight loss...
And how it is consistently ranked as the number #1 diet...
So it's scientifically proven to work. But what's the simplest, most practical way FOR YOU to start a Mediterranean diet?
Introducing
No more boring recipes and unscientific diets that you won't stick to. Here's the easiest + most practical way to start a healthy Mediterranean diet that that's actually backed by evidence.
The 90 Day Mediterranean Diet Reset Program
The Mediterranean diet plan that fits into everyday life - made for busy people who don't have lots of time to cook.
Whether you're cooking for the family or busy working, you won't need much time in the kitchen. Access quick 10-min breakfast recipes, packable lunches and 30-min evening meals
Cook Tasty Mediterranean Meals Quickly
Many diet plans use exotic ingredients you struggle to source and recipes that use too many ingredients. Our plans use everyday ingredients you'll find in your local supermarket
Find All Ingredients in Your Local Supermarket
Other meal plans often use many ingredients you only use once. We keep the plan streamlined using common ingredients and cutting out waste, so you can follow the plan without spending a fortune.
Follow the Plan on a Family-Friendly Budget
Everything You Need to Sustain a Healthy Mediterranean Diet
This 90 day Mediterranean diet program contains everything you need to build lifelong eating habits — so you can finally lose weight sustainably, improve your health markers and feel fantastic in yourself!
Lose the Weight You've Always Wanted in 90 Days Eating Delicious Mediterranean Food
(And keep it off for good so you never need another "diet")
Whether you're busy mum cooking for the family or a working professional, you won't need much time in the kitchen.
10-minute, no cook breakfasts — because who has time to cook in the morning?
Mouth-watering, packable lunches that can fit into your work schedule
Delicious 30-minute dinners...not just boring salads, but classic Mediterranean recipes made simple.
Forget time-consuming recipes that are unrealistic for midweek cooking. Our recipes are practical for everyday life.
Lose the weight you've always wanted without starving yourself. Our Mediterranean meal plan uses real food that's healthy and nutritious.
Know the nutritional value of each recipe (protein, saturated fats, salt and more).
Available in both imperial and metric units to cut time converting recipes.
Variety of options for breakfast, lunch and dinner every day — experience everything the Mediterranean diet has to offer.
Follow calorie-counted, nutritionally complete meal plans that keep you full throughout the day
Many Mediterranean plans use hard-to-source ingredients that you'll never use again. We use simple ingredients you can find anywhere and build meal plans that keep waste minimal.
Find all ingredients at your local supermarket (no need for trips to specialist shops)
Swapping out a recipe within the meal plan? The shopping list updates exactly as needed.
Save money with optimised meal plans to keep your weekly shop spend minimal.
Shop more efficiently with simple ingredients using automated shopping lists
All the nutritional guidance on the Mediterranean diet you need. Everything we say is backed by scientific studies, so you can trust any recommendations.
30+ in-depth guides on how to get the most out of the Mediterranean diet.
Uses extensive studies to back any claims (you can even check the studies yourself)
No fad diet recommendations or excessive restriction - just sensible eating advice
Understand the Mediterranean diet fully with evidence-backed guides
The Mediterranean Diet Made Easy For Busy Families
Most diet plans are time-consuming and require hours of cooking throughout the day. The Mediterranean diet reset plan simplifies everything and makes delicious Mediterranean cooking a breeze.
Frequently Asked Questions
Can I substitute "X" ingredient instead?
Is there a veggie plan?
There are 4 weeks of vegetarian meal plans you can choose from and we'll be adding more. Vegetarian and vegan recipes are also labelled so you can suitable recipes for you.
Will the meal plans be updated?
We will continue to add new meal plans over time as we add more recipes to the plan. This will give you fresh ideas to continue even afer you finshed your plan.
Can I print out the meal plans and recipes?
Yes! You can export all the shopping lists, meal plans and recipes for the week to a PDF with a click of the button, which you can print out.
Are the recipes in metric or imperial units?
They are available in both and can be changed in the settings of your account. This updates both the recipes and shopping list.
Is there calorie counting?
The Mediterranean diet doesn't traditionally focus on calorie counting, rather simply exercising portion control. However, all meal plans have been calorie-counted and all nutritional information is available for each recipe so you can make an informed decision.
What is included in each week of the meal plan?
Every week will have a breakfast, lunch and dinner, plus snack recommendations. We aim to include mainly non-cook breakfasts and lunches that you can pack. Dinner recipes typically include a few meat dishes and fish dishes, plus some vegetarian dishes, as per Mediterranean diet recommendations.
Will these meal plans work for my family? (I live alone/have 2 kids etc)
No matter your household size, this meal plan can accommodate you. You can change the serving sizes on all recipes and the groceries will auto-generate so you're only buying what you need. You can also change the serving sizes of particular recipes (for example, if you only cook lunch for yourself but cook evening meals for the family, you can change the serving size of lunch to 1 and the dinner servings to 2 or more. Everything can be customized to your requirements.
I have dietary restrictions. Will the recipes work for me?
Our recipes are mostly omnivore. There are plenty of chicken, meat, seafood and vegetarian proteins. However, you can easily swap most recipes and recipes are labelled as vegetarian, dairy-free, gluten-free etc so you are aware.
Kickstart Your Health Goals and Lose Weight Sustainably
Most diet plans are time-consuming and require hours of cooking throughout the day. The Medmunch challenge simplifies everything and makes delicious Mediterranean cooking a breeze.
Easily Adjust the Plan to Match Your Exact Preferences
Change ingredients or recipes you can't eat or adjust serving sizes, with shopping lists and meal plans updated accordingly.
Moroccan Chicken & Sweet Potato Mash
Eggplant with Feta Tabbouleh
Greek Pasta Omelette
We fuse art and science to create the best-tasting recipes in scientifically-planned but easy-to-follow meal plans that really work for everyday life.
We also take care of the nutrition so you don’t have to worry about it. Peace of mind is important.
- We create new recipes every month. These are specifically designed with Mediterranean diet principles, lean protein and healthy weight loss in mind.
As a member of The 90 Day Mediterranean Diet reset, you get full access to them and all of our member’s only recipes, instantly. - Our recipes are quick and easy. We’ve spent years refining them so you’ll spend less time in the kitchen and more time doing the things you want.
Nearly every recipe can be made in 30 minutes or under. The ones that take longer are usually ‘make and bake’ and the oven does most of the work.
Get Started For Free
Try the first 7 days of the plan for free today. Cancel anytime.
90 Day Mediterranean Sustain Plan
130+ tasty Mediterranean recipes
12 structured weekly meal plans
12 automated shopping lists
Unlimited email support
Tailor existing meal plans
30+ evidence-based guides
Easily print recipes, meal plans and shopping lists
Savings automatically applied at checkout. Cancel anytime.
90 Day Personalized Mediterranean Diet Sustain Plan
130+ tasty Mediterranean recipes
12 structured weekly meal plans
12 automated shopping lists
Unlimited email support
Tailor existing meal plans
30+ evidence-based guides
Easily print recipes, meal plans and shopping lists
Savings automatically applied at checkout. Cancel anytime.
30-minute onboarding call
Weekly check in calls
Disclaimer
Note that this product is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims with respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. The calories, fiber, protein and other nutritional information are worked out as closely as possible and we have checked the information as accurately as possible.
However, we can’t be held responsible for mistaken listings: the nutritional information is given as a guide only. If you have any concerns regarding your health please contact your medical practitioner before making changes.
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