BlueLayer Tools
Mediterranean Recipe Converter.
Paste any recipe and instantly convert it to Mediterranean — heart-healthy, olive oil–rich traditional eating. Free ingredient substitution tool, with 9 other diets to choose from below.
About This Diet
Mediterranean Diet Basics
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)
Common Swaps Preview
- Butter→Extra virgin olive oil
- Cream / sour cream→Full-fat Greek yogurt
- White rice→Brown rice, farro, or bulgur
- White pasta→Whole wheat pasta or chickpea pasta
- White bread→Whole grain sourdough or pita
Learn About Each Diet
Explore the Diet Guides
Each guide explains the diet's principles, what to eat and avoid, and lists the most common ingredient swaps.
How It Works
Three steps to adapt any recipe
Pick Your Diet
Choose from 10 popular dietary styles — Keto, Vegan, Paleo, Mediterranean, Carnivore, Diabetic, Jain, Kosher, Atkins, or Alkaline.
Paste Your Recipe
Copy ingredients and instructions from any recipe website and paste them into the boxes. Even partial recipes work fine.
Get Smart Swaps
We highlight every substituted ingredient in cyan. Hover a highlight to compare the original vs. adapted item side by side.