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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Start Your Journey to a Healthier You with the Mediterranean Diet App
Build healthy eating habits that last with delicious Mediterranean recipes and meals plans you can personalise exactly as you need.
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.
Weekly meal plans you can personalize to your exact preferences
A Diet That Fits Around Your Lifestyle
Most diet plans are time-consuming and require hours of cooking throughout the day. We make things simple.
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
Delicious Mediterranean Recipes for Busy People
From the 5-minute breakfasts to the heartiest dinners, you will love the variety of mouthwatering yet good-for-you recipes within the app.
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. 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.
Most recipes 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.
The Mediterranean diet is often rated as the number #1 diet to follow for health and effective weight loss, and one of the most balanced and nutritious diets you can follow. The Medmunch app makes it easy and practical to follow the Mediterranean diet to improve your overall health or lose those unwanted pounds.
If you want to eat delicious meals that are full of flavor, yet still full of healthy veggies and lean protein, the Medmunch app has everything you need to start and maintain a healthy Mediterranean diet.
Moroccan Chicken & Sweet Potato Mash
Eggplant with Feta Tabbouleh
Greek Pasta Omelette
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
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.
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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Included within the app:
30, 60 and 90 day Mediterranean diet plans
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
Yearly
Reach your goals in a balanced and sustainable way
Structured 30, 60 and 90 day meal plans you can change to your tastes
130+ new Mediterranean recipes with nutritional info (new recipes added each month)
Automated shopping lists (easily cross out or add items)
Evidence-based guides to comprehensively understand the diet and make better eating decisions
Everything You Need to Maintain a Mediterranean 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.
Access 130+ delicious Mediterranean recipes you'll keep coming back to
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