Definitely! Although the plan is for 2 people, all the recipes can easily be doubled for a family of 4, or reduced for someone following the plan for just themselves.
The 4-week Mediterranean diet cookbook plan for busy people
Discover the Mediterranean Diet: The #1 Scientifically Proven Diet to Lose Weight Healthily and Keep it Off
Without starving, stressing, or giving up real food - even if you've failed to stick to your diet before.
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Most diets don't work because they aren't designed for long-term success (just short-term weight loss)
STRUGGLED AND FAILED WITH DIETING IN THE PAST? IT'S NOT YOUR FAULT.
Most diets fail because they’re simply not built to last.
They rely on strict rules, extreme restrictions, or unrealistic routines that you can do for a few weeks—but quickly become exhausting to maintain.
Maybe it's cutting out entire food groups, tracking every bite, or eating completely different meals from your family.
Even if you see early results, the rigid structure makes it hard to stick with once real life gets in the way—busy schedules, social events, or just feeling burnt out.
And they're never actually enjoyable to follow. So it means that once the initial excitement wears off, you're thinking "how long can I continue with this?".
Once you stop, the weight creeps back. And before you know it, you're back to square one.
But the problem isn’t your willpower or your discipline. It’s that the diet was never designed to be sustainable in the first place.
Med in 28 is a 4-week Mediterranean diet plan designed to fit into your everyday life
THE LAST "DIET" YOU'LL EVER NEED
It doesn't matter if you're a busy mum, working long-hours or simply don't have time to cook in your retirement. We make it as quick, easy and simple to follow.
Learn the simple eating patterns behind the Mediterranean diet that result in lasting, healthy weight loss — based on the most recent scientific evidence.
Step One: Understand Eating the Mediterranean Way
Whether you're cooking for the family or busy working, eat real food with simplest, tastiest recipes. Feel like a gourmet chef (without all the extra effort).
Step Two: Learn Quick, Simple Yet Delicious Mediterranean Recipes
Learn a way of practical, healthy way of Mediterranean eating that helps you keep the weight off without relying on willpower. The last "diet" you'll ever need.
Step Three: Develop Healthy Eating Habits That Last for Life
Moroccan Chicken & Sweet Potato Mash
Eggplant with Feta Tabbouleh
Greek Pasta Omelette
Moroccan Chickpea Soup
Chicken & Chorizo Paella
Banana Yogurt Pots
Most diet plans:
Aren't based on sound scientific principles
Use recipes that take too long to prepare
Use weird, hard to find ingredients
Reduced portion sizes leaving you starving
Only result in short-term weight loss
Don't teach you how to eat outside the plan
Med in 28 Program:
Based on the #1 scientifically proven diet
30-min dinner recipes & no-cook breakfasts
All ingredients in your local supermarket
Foods that fill you up & naturally reduces calories
Long-term weight loss that lasts
Allows room for social events and meals out
Built on science. Designed for busy lives
WHY WE'RE DIFFERENT
This plan helps to produce results quicker than you would think, but also benefits that last over the long-term.
Join the 28 day Mediterranean diet challenge to transform your health and weight for good
INTRODUCING A NEW WAY OF EATING
Once you start eating the Mediterranean way, you won't go back. Here's why:
Life changing results in as little as 4 weeks
TESTIMONIALS
Over 2,000+ people have changed their lives with Med in 28.
Forget those fads once and for all. The Mediterranean diet is the #1 rated diet for a reason
START A DIET THAT'S SCIENTIFICALLY PROVEN TO WORK
When a diet is scientifically proven, your chances of success aren’t left to luck.
You’re following a method that’s been shown—through actual data—to help people lose weight, improve their health and more. And the Mediterranean diet is the stand out diet:
Based on expert panels of 60+ doctors, dietitians, and health experts evaluating diets for effectiveness and sustainability.
Ranked the #1 Diet by U.S. News & World Report (7 years running)
It's one of the most extensively researched dietary patterns in the world, with proven links to weight loss and maintenance.
Over 5,000 Peer-Reviewed Scientific Studies
Recognized by global health authorities including WHO, Harvard Health, American Heart Association, NHS and more.
Recognized by Global Health Authorities
No subscriptions. Limited time offer.
Eating good food has never been so easy
START EATING FOOD YOU'LL LOVE
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:
Kickstart healthy eating habits and shed those unwanted pounds
Follow a scientifically proven diet and start cooking delicious Mediterranean meals today.
Get Digital Plan
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.
Will the plan be suitable if I'm cooking for myself/my partner/my family?
How long do the recipes take to make?
All the breakfast and lunch recipes take 10 minutes at most to prepare. The majority of the dinner recipes can be cooked within 30 minutes. They are all easy to make too.
Will I get enough B12?
Although the diet is predominantly plant-based, it does contain meat approximately 3 a week plus dairy. For most people, this is more than enough.
Do I have to pay a monthly subscription?
No, Med in 28 is available as a one-off fee.
Are the recipes in metric or imperial units?
They are available in both.
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.
Is there a veggie plan?
Yes, you can sign up for a 28 vegetarian version of this meal plan here.
Is the Mediterranean diet good to lower inflammation?
Yes, the Mediterranean diet is known to help lower inflammation thanks to its focus on whole foods rich in antioxidants, fiber, and healthy fats. Key staples like extra virgin olive oil, fatty fish, fruits, vegetables, nuts, and whole grains have been shown to reduce markers of chronic inflammation, such as CRP. Unlike diets high in processed foods and added sugars, the Mediterranean diet supports gut health and helps regulate the body’s inflammatory response, making it a strong choice for those managing conditions like heart disease, arthritis, or metabolic issues.
Frequently asked questions
STILL NOT SURE IF IT'S FOR YOU?
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That's how sure we are that the Med in 28 challenge will transform you.
No subscriptions. Limited time offer.
30 Day No-Questions Money Back Guarantee
No subscriptions. Limited time offer.
How it works:
Just say "maybe" and try the challenge for 30 days. Experience our science-backed plan - if you aren't completely satisfied, we'll give you 100% of your money back, no questions asked.
Simply email us and let us know you'd like a refund, and we'll process it right away. No hard feelings, no complicated forms, and no hoops to jump through. We believe in making this decision completely risk-free for you.
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100+ delicious Mediterranean recipes ready in 30 minutes or less
Structured weekly meal plans to put meal planning on autopilot
Corresponding shopping lists with easy-to-source ingredients
Evidence-based Mediterranean guides to follow the diet long-term
The Mediterranean diet is approved by:
Packed with everyday ingredients, minimal prep, and rich Mediterranean flavors, these are meals you'll actually look forward to—again and again.
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.
100+ delicious Mediterranean recipes you'll keep coming back to
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).
Designed to be flexible — so you can still enjoy meals out and be social
Variety of options for breakfast, lunch and dinner every day — experience everything the Mediterranean diet has to offer.
Weekly meal plans to put your meal planning on autopilot
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)
Minimize waste — designed to use up what you buy
Save money with optimised meal plans to keep your weekly shop spending 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
Educate yourself for long-term success with evidence-backed guides
No subscriptions. Limited time offer.