Key Takeaways
- The best Mediterranean diet app depends on what you want it to do: build meals, plan your week, or track nutrients.
- Best free option for building filling meals: the Full Plate Meal Builder (I made it, so weigh that as you like).
- Best for automatic weekly plans: Eat This Much. Best structured program: the Mayo Clinic Diet. Best free tracker: Cronometer.
- You do not need to count calories to eat Mediterranean. Most people do better with a simple plate formula and a short list of repeat meals.
Quick answer: The best free Mediterranean diet app for most people is one that helps you decide what to eat without tracking every bite. For that, I recommend the free Full Plate Meal Builder (my own app). If you want a full week planned automatically, Eat This Much is the strongest choice. If you want a structured program, look at the Mayo Clinic Diet. If you want to track nutrients like fiber and protein, Cronometer has the best free version.
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I’ve tried a lot of meal planning apps while building this site, and I ended up making my own because none of them did the one thing I needed: tell me what to put on the plate so I’m not hungry again in two hours. That means I’m biased, and I’ll say so where it matters. One link below is an affiliate link (Eat This Much), which I’ve marked. I have no relationship with the other apps.
Which Mediterranean Diet Apps Are Free?
Four apps on this list are free in a way that is actually usable: the Full Plate Meal Builder, Cronometer, Samsung Food and Eat This Much (one day at a time). The other three, the Mayo Clinic Diet, Lifesum’s meal plans and Plan to Eat, need a paid plan for the parts that matter.
- Full Plate Meal Builder: fully free. Builds filling Mediterranean meals from what you have, no account needed.
- Cronometer: the free version tracks protein, fiber and other nutrients in detail.
- Samsung Food: free recipe saving, weekly planning and shopping lists.
- Eat This Much: free for single-day meal plans; full weeks need Premium.
What to Look For in a Mediterranean Diet App
- It should match how you like to work. Some people want a plan handed to them. Others want to track. Others just want dinner ideas.
- It should put protein and fiber first. Many “Mediterranean” plans are heavy on pasta and bread, which is the main reason people end up hungry on the Mediterranean diet.
- The free version should be usable. Several apps hide the meal plan behind a subscription.
- It should still be maintained. Check the “last updated” date in the app store before you pay for anything. Mealime, one of the most popular planners, shuts down on October 21, 2026.
The 7 Best Mediterranean Diet Apps
1. Full Plate Meal Builder: best free app for filling meals (this one is mine)
Best for: people who want to stop thinking about what to eat, without counting anything. You pick what you have (or tap “Just show me a meal”) and it builds three meals with a protein, a fiber source and a healthy fat, with hand-size portions and an approximate protein count. It works with Mediterranean food and other cuisines. There is also a Craving Rescue tool for the 3pm and 9pm moments.
The catch: it builds meals, not a full calendar with automatic grocery delivery. No calorie tracking, on purpose.
Cost: free. Try the Full Plate Meal Builder.
2. Eat This Much: best for automatic weekly meal plans
Best for: people who want the whole week planned to a calorie or protein target. You set your goals, choose the Mediterranean diet type, and it generates meals and a grocery list. I tested it for several weeks and wrote a full Eat This Much review.
The catch: the free plan only builds one day at a time, and the meals can get repetitive until you tune the settings.
Cost: free for single days. Premium is $5 a month billed yearly (about $60). See Eat This Much (affiliate link).
3. Mayo Clinic Diet: best structured program
Best for: people who want a guided program from a medical organization. The Mayo Clinic Diet includes a Mediterranean meal plan option with recipes, a tracker and educational content written by their team.
The catch: it is a paid membership, and it is more of a full program than a quick tool.
Cost: paid membership. Check their site for current pricing.
4. Cronometer: best free nutrient tracker
Best for: people who like data. If you want to see whether you are really hitting your protein and fiber, Cronometer tracks them in detail, along with things like omega-3 fats. The free version is generous.
The catch: it tracks what you eat. It does not tell you what to eat.
Cost: free, with an optional paid Gold tier.
5. Lifesum: best-looking app with a Mediterranean plan
Best for: people who want a polished app with a ready Mediterranean plan. Lifesum has a Mediterranean diet plan with recipes and a food tracker in a clean design.
The catch: the diet plans sit in the paid version.
Cost: free to track, subscription for plans.
6. Samsung Food: best free recipe saver and planner
Best for: people who collect recipes from blogs and Pinterest. Save Mediterranean recipes from any site, drag them into a weekly plan and build a shopping list. It works on iPhone and Android.
The catch: it will not pick meals for you, and it does not check whether a recipe is balanced.
Cost: free, with an optional paid tier.
7. Plan to Eat: best if you already have favorite recipes
Best for: organized cooks. Import your recipes, put them on a calendar and get one grocery list sorted by store section.
The catch: no meal suggestions at all.
Cost: free trial, then $5.95 a month or $49 a year.
Mediterranean Diet Apps Compared
| App | Cost | Picks meals for you? | Tracks calories? | Best for |
|---|---|---|---|---|
| Full Plate Meal Builder | Free | Yes, one meal at a time | No | Filling meals without counting |
| Eat This Much | Free; Premium $5/month billed yearly | Yes, full weeks | Yes | Automatic weekly plans |
| Mayo Clinic Diet | Paid membership | Yes | Yes | A guided program |
| Cronometer | Free; paid Gold tier | No | Yes, in detail | Tracking protein and fiber |
| Lifesum | Free to track; plans paid | Yes, in paid version | Yes | A polished all-in-one app |
| Samsung Food | Free; optional paid tier | No | No | Saving and planning recipes |
| Plan to Eat | $5.95/month or $49/year | No | No | Planning your own recipes |
How to Choose in 30 Seconds
- You want to stop deciding what to eat: Full Plate Meal Builder.
- You want a whole week planned to your calorie or protein goal: Eat This Much.
- You want a program to follow: Mayo Clinic Diet.
- You want to know if you are getting enough protein and fiber: Cronometer.
- You already have recipes you love: Samsung Food or Plan to Eat.
Do You Even Need an App?
Maybe not. The Mediterranean diet is a pattern, not a point system, so there is nothing you have to track. What most people actually need is a short list of meals they like and a plate formula they can repeat: a palm of protein, half a plate of vegetables or beans, a tablespoon of olive oil, and a smart carb on the side. That is the Full Plate Method, and it fits on a sticky note.
If you want a simple start without downloading anything, grab the free grocery list and 7-day meal map below.
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Want the meals done for you?
The Cravings Control Reset
The Cravings Control Reset is a 7-day high-protein Mediterranean plan in a PDF: 28 meals, a grocery list and a Sunday prep plan, built so you are not hungry between meals. No app, no subscription.
Get the Reset for $27Frequently Asked Questions
Is there a free Mediterranean diet app?
Yes. The Full Plate Meal Builder is free and builds Mediterranean meals for you. Cronometer and Samsung Food also have useful free versions, and Eat This Much is free for single-day plans.
What is the best Mediterranean diet app for beginners?
Pick the simplest tool that removes your biggest obstacle. If that is deciding what to eat, use a meal builder. If it is planning the week, use Eat This Much. Beginners rarely need detailed tracking.
Do I need to count calories on the Mediterranean diet?
No. The Mediterranean diet is an eating pattern built on vegetables, beans, fish, olive oil and whole grains. Some people like tracking for a few weeks to learn portions, but it is optional.
Is Eat This Much good for the Mediterranean diet?
It has a Mediterranean diet setting and builds plans to your calorie and protein targets. The free version only plans one day at a time, so the Premium plan is where it becomes useful for weekly planning.
What happened to Mealime?
Mealime shuts down on October 21, 2026. Its recipes are moving to Meals Hub inside the Albertsons Companies grocery apps.
What is the best free Mediterranean diet app for iPhone?
Samsung Food and Cronometer both have free iPhone apps, and the Full Plate Meal Builder runs in your iPhone browser with nothing to download.
Can an app build a Mediterranean meal plan for me?
Yes. Eat This Much, the Mayo Clinic Diet and Lifesum generate plans, and the Full Plate Meal Builder builds individual meals. If you would rather have a finished plan as a PDF, a ready-made 7-day plan does the same job without a subscription.
Keep Reading
How this was researched: I used the Full Plate Meal Builder (which I built) and Eat This Much myself. Details for the other apps come from their own websites and app store listings, and I have not tested every paid tier. One link on this page (Eat This Much) is an affiliate link, which means I may earn a commission at no cost to you. This is general information, not medical advice. Last updated: October 13, 2026.
