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.
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Lose Weight & Transform Your Health in 90 Days Eating Delicious Mediterranean Food
No more boring recipes and unscientific diets that you won't stick to. Here's the easiest way to start a healthy Mediterranean diet that fits into everyday life (that's actually backed by evidence).
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The Mediterranean Diet Made Easy For Busy Families
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.
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
Eating Good Food Has Never Been So Simple
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.
Click to see even more photos of our recipes
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.
Frequently Asked Questions
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.
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If you're not happy with the plan or find it's not right for you within 30 days, we'll refund you your money - no questions asked!
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Our core digital program is $16.99 per month but you can save more than 50% by paying upfront. Cancel anytime before your trial ends and you won't be charged.
Membership includes:
Evidence-backed Mediterranean diet plan
Unlimited support from Mediterranean diet experts
12 weeks of structured meal plans (more coming soon)
Access to 130+ Mediterranean recipes (new recipes each month)
30+ evidence-based Mediterranean diet guides
Access to platform via both desktop and mobile
Automated shopping lists (easily cross out or add items)
Ability to alter existing meal plans or create your own
Print-friendly recipes, meal plans and shopping lists
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.
Evidence-backed Mediterranean diet plan
Unlimited support from Mediterranean diet experts
Membership includes:
12 weeks of structured meal plans (more coming soon)
Access to 130+ Mediterranean recipes (updated weekly)
30+ evidence-based Mediterranean diet guides
Access to platform via both desktop and mobile
Automated shopping lists (easily cross out or add items)
Ability to alter existing meal plans or create your own
Print-friendly recipes, meal plans and shopping lists
30-day 100% money-back guarantee
You've failed to lose weight in the past or regained it quickly after losing it.
You followed a diet that cut your favourite foods and ate those boring recipes for a while, but eventually gave up when you were hungry AND miserable.
You followed complex guidelines where you don't understand why
Easily Change Your Plan to Exactly How You Need It
Certain ingredients you don't like or can't eat? No problem! Search from over 130+ Mediterranean recipes or or even add your own.
Easily change the serving size of each meal. If you eat lunch yourself, but cook for the family, you can change serving sizes for both.
Search recipes by dietary need, lifestyle preferences, cuisine, or by ingredient.
Here's We Help You Start and Stick With #1 Recommended Diet (So You Never Need Another "Diet" Again).
You know the Mediterranean diet is one of the best diets to follow. But finding a plan that works and fits into your everyday life is difficult.
Want to lose weight sustainably and keep it off for good?
Need to follow a scientifically-proven diet whilst addressing your health issues?
Want to eat more veggies and less grains, but still love the food you eat?
Looking for a way of eating that fits into your everyday life that you can stick to for good?
Tired of hunger cravings when dieting and want to eat food that actually fills you up?
Want to become a healthier, more confident version of you?