Diet Guide
🫒Mediterranean Diet.
Heart-healthy, olive oil–rich traditional eating
⚡ Convert a Recipe to MediterraneanWhat is the Mediterranean Diet?
Inspired by the traditional eating patterns of countries bordering the Mediterranean Sea, this diet is consistently ranked the world's healthiest. It emphasises olive oil, vegetables, legumes, whole grains, fish, and moderate red wine, while limiting red meat and processed foods.
Key Principles
- Extra virgin olive oil is the primary fat source
- Eat fish and seafood at least twice a week
- Plenty of vegetables, legumes, and whole grains daily
- Moderate dairy (mainly yogurt and cheese)
- Red meat only a few times per month
- Fresh herbs over salt wherever possible
Foods to Eat & Avoid
- Olive oil (extra virgin)
- Fish & seafood
- Vegetables & legumes
- Whole grains (brown rice, farro, bulgur)
- Greek yogurt & feta cheese
- Nuts & seeds
- Fresh fruit
- Moderate red wine
- Refined grains (white bread, white pasta)
- Added sugars
- Processed meats (hot dogs, deli meat)
- Saturated fats (butter, lard)
- Highly processed packaged foods
- Sugary drinks & juices
Common Ingredient Substitutions
The full converter has 600+ substitutions across all 10 diets. Highlighted ingredients in results show exactly what was swapped.
How the Recipe Converter Works
Paste Your Recipe
Copy ingredients and instructions from any recipe website — even partial recipes are fine.
Select Mediterranean
Choose the Mediterranean diet card in the converter and click Convert Recipe.
Read the Highlights
Every substituted ingredient is highlighted in cyan. Hover to see what was replaced and why.