1799 recipes · 36 chapters
Section

Balanced

Recipes whose numbers per serving fit healthy-diet limits for fat, saturated fat, free sugars, salt and fibre, based on World Health Organization (WHO) guidelines. Our own calculation; not endorsed by WHO.

The exact rule

A recipe gets the Balanced label only if one serving meets all five conditions. Energy shares use 9 kcal per g of fat and 4 kcal per g of sugar.

#Condition per servingFormulaWHO basis
1Total fat ≤ 30% of energyfat_g × 9 ÷ kcal ≤ 0.30Adults: limit total fat to 30% of total energy or less (2023 total fat guideline; fact sheet)
2Saturated fat < 10% of energysatfat_g × 9 ÷ kcal < 0.10Reduce saturated fat to 10% of energy, and further below 10% (2023 SFA/TFA guideline)
3Free sugars < 10% of energyfree_sugar_g × 4 ÷ kcal < 0.10Free sugars below 10% of total energy, ideally below 5% (2015 sugars guideline). Free sugars = added sugars plus sugars in honey, syrups and fruit juice; sugars inside whole fruit, veg and milk don't count.
4Salt: main meals ≤ 1.7 g; snacks, sides, desserts and drinks ≤ 0.25 g per 100 kcalsalt_g ≤ 1.7 (meal) or salt_g ≤ 5 × kcal ÷ 2000Adults: less than 5 g salt (2 g sodium) a day (2012 sodium guideline). See below for why 1.7 g.
5Some fibre or vegetables: fibre ≥ 1.25 g per 100 kcal or at least 80 g fruit & vegfibre_g ≥ 25 × kcal ÷ 2000 or veg_g ≥ 80At least 25 g naturally occurring fibre and 400 g fruit & vegetables a day (2023 carbohydrate guideline; fact sheet)

Why these numbers

  • Percent of energy is how WHO states its fat and sugar limits, so the rule works for any portion size: a recipe that stays under the limits serving by serving keeps a whole day under them too.
  • Salt 1.7 g per main meal: WHO's limit is a daily amount (5 g), not a percentage. We give each of the three main meals (breakfast, lunch, dinner) an equal third: 5 ÷ 3 ≈ 1.7 g. Snacks, sides, desserts and drinks are smaller, so they get a share in proportion to their energy, 5 g per 2,000 kcal (0.25 g per 100 kcal), which stops a salty snack from passing.
  • Fibre and veg: 25 g fibre per 2,000 kcal is 1.25 g per 100 kcal. The vegetable route uses one 80 g portion, the standard portion in WHO's "five portions, 400 g a day". The build adds up fruit and vegetable ingredients by weight (potatoes and other starchy roots are excluded, as WHO excludes them) and divides by servings.
  • Nutrition values are estimates per serving (see each recipe's source note), and WHO advice applies to whole diets over time. The label says the recipe fits that pattern; it is not medical advice.

Sources

29 of 1799 recipes pass

PremiumLo mein with mushrooms, red pepper, carrot, pak choi and green beans in a black bowl on dark slate.Lo mein · Vegetable

Vegetable Lo Mein with Mushrooms and Greens

32 min · 436 kcal · 15 g proteinContains: Gluten, Eggs, Soybeans, SesameBalancedSource of proteinLow saturated fatLow sugarsDairy-freeVegetarianMushroom soup · Wild

Wild Mushroom Soup

55 min · 215 kcal · 15 g proteinContains: Gluten, Milk, CeleryHigh ProteinBalancedNo added sugarA bowl of plump brown farro grains glossy with olive oil and scattered with parsley leaves.Farro

Toasted Farro with Olive Oil and Parsley

45 min · 290 kcal · 10 g proteinContains: GlutenBalancedSource of proteinSource of fibreDairy-freeVegetarianVeganNo added sugarA small dark bowl of fine brown garam masala surrounded by cinnamon sticks, star anise, cloves and cardamom pods.Garam masala

Toasted Whole-Spice Garam Masala

8 min · 6 kcal · 0 g proteinNo major allergensBalancedSource of proteinGluten-freeDairy-freeVegetarianVeganNo added sugarPremiumThree burnished golden-brown patties speckled with green spinach and topped with crumbled white cheese.Veggie burgers · Sweet potato & spinach

Sweet Potato, Spinach and Quinoa Burgers with Feta

1 h 45 min · 371 kcal · 12 g proteinContains: Gluten, Eggs, MilkBalancedSource of proteinVegetarianA shallow bowl of spring vegetable stew with artichokes, asparagus and peas in a light green broth, on a matte dark slate.Vegetable stew · Spring

Spring Vegetable Stew

1 h 15 min · 237 kcal · 13 g proteinContains: CeleryHigh ProteinBalancedLow fatLow saturated fatLow sugarsHigh fibreGluten-freeDairy-freeVegetarianVeganNo added sugarPremiumA bowl of golden pumpkin oatmeal swirled with apple sauce and topped with diced fresh apple.Porridge · Pumpkin

Spiced Pumpkin Steel-Cut Oatmeal

40 min · 331 kcal · 13 g proteinContains: Gluten, MilkBalancedSource of proteinSource of fibreVegetarianA whole stuffed poussin in a bowl of clear broth with ginseng root, jujubes and sliced spring onion.Samgyetang

Samgyetang (Korean Ginseng Chicken Soup)

1 h 35 min · 294 kcal · 34 g proteinNo major allergensHigh ProteinBalancedGluten-freeDairy-freeNo added sugarA bowl of smooth red-orange lentil soup with a swirl of olive oil, chopped parsley and a few chilli flakes, with a lemon wedge on the plate.Red lentil soup

Lemony Red Lentil Soup

45 min · 334 kcal · 17 g proteinNo major allergensBalancedSource of proteinLow saturated fatLow sugarsGluten-freeDairy-freeVegetarianVeganNo added sugarRed rice and white quinoa salad with orange segments, chopped dates and cilantro leaves on a matte dark plate.Quinoa salad · Red rice

Red Rice and Quinoa Salad with Orange and Dates

1 h 35 min · 359 kcal · 6 g proteinContains: SulphitesBalancedSource of fibreGluten-freeDairy-freeVegetarianVeganChunks of mango, pineapple, kiwi, strawberries and blueberries with mint in a black bowl.Fruit salad

Rainbow Fruit Salad with Lime and Mint

20 min · 102 kcal · 1 g proteinNo major allergensBalancedLow fatLow saturated fatLow saltHigh fibreGluten-freeDairy-freeVegetarianVeganA bowl of plump pearl barley with browned sliced mushrooms and parsley leaves.Barley · Mushroom

Pearl Barley with Two Mushrooms

1 h · 247 kcal · 9 g proteinContains: GlutenBalancedSource of proteinLow saturated fatLow sugarsHigh fibreDairy-freeVegetarianVeganNo added sugarPeruvian ceviche of white fish cubes with red onion and coriander, served with a slice of sweet potato and large-kernel corn.Ceviche

Peruvian Ceviche with Lime, Red Onion, Sweet Potato and Corn

1 h · 280 kcal · 25 g proteinContains: FishHigh ProteinBalancedLow fatLow saturated fatLow sugarsSource of fibreGluten-freeDairy-freeNo added sugarA bowl of bright green gremolata beside braised beef shank topped with it and a lemon.Gremolata

Parsley, Lemon and Garlic Gremolata

10 min · 3 kcal · 0 g proteinNo major allergensBalancedSource of proteinGluten-freeDairy-freeVegetarianVeganNo added sugarDark rice cooked with black beans, flecked with diced green pepper and coriander.Moros y cristianos

Moros y Cristianos (Black Beans and Rice)

1 h 45 min · 222 kcal · 5 g proteinContains: SulphitesBalancedSource of fibreGluten-freeDairy-freeVegetarianVeganNo added sugarA platter of spiced rice and brown lentils heaped with deep golden crispy fried onions and parsley.Mujaddara

Mujaddara (Rice and Lentils with Crispy Onions)

1 h 20 min · 561 kcal · 19 g proteinNo major allergensBalancedSource of proteinLow saturated fatLow sugarsSource of fibreGluten-freeDairy-freeVegetarianVeganKinilaw of raw tuna cubes in vinegar with red onion, cucumber, ginger strips, red chilli and a lime half.Kinilaw

Kinilaw: Filipino Tuna Cured in Coconut Vinegar with Ginger and Cucumber

20 min · 125 kcal · 22 g proteinContains: Fish, SulphitesHigh ProteinBalancedLow fatLow saturated fatLow sugarsGluten-freeDairy-freeNo added sugarA dark bowl of tuna poke cubes with red onion, spring onion, sesame seeds and nori strips over white rice.Poke

Hawaiian Ahi Tuna Poke with Sesame, Macadamia and Rice

45 min · 556 kcal · 35 g proteinContains: Gluten, Fish, Soybeans, Tree nuts, SesameHigh ProteinBalancedLow saturated fatLow sugarsDairy-freeNo added sugarA glass jar of thick overnight oats topped with sliced banana and a scatter of nuts, on a matte dark slate board.Overnight oats · Greek Yogurt

Greek Yogurt Overnight Oats

10 min · 158 kcal · 7 g proteinContains: Gluten, Soybeans, Milk, Tree nutsBalancedSource of proteinLow saturated fatLow sugarsSource of fibreVegetarianPremiumFresh fettuccine topped with a chunky raw red tomato and herb sauce.Fresh egg pasta · Tomato

Fresh Fettuccine with Raw Tomato and Herb Sauce

20 min · 517 kcal · 23 g proteinContains: Gluten, Eggs, MilkBalancedSource of proteinLow saturated fatLow sugarsLow saltVegetarianNo added sugarA bowl of golden curried millet pilaf scattered with raisins, toasted almonds and chopped herbs, topped with a dollop of yoghurt.Millet

Curried Millet Pilaf with Raisins, Almonds and Herbs

35 min · 300 kcal · 8 g proteinContains: Milk, Tree nutsBalancedSource of fibreGluten-freeVegetarianNo added sugarA bowl of thick, dark simmered black beans flecked with red pepper and topped with chopped coriander and pepper strips.Cuban black beans

Cuban Black Beans with Red Pepper Sofrito

2 h 50 min · 296 kcal · 14 g proteinContains: SulphitesBalancedSource of proteinGluten-freeDairy-freeVegetarianVeganA dark bowl of creamy oat porridge topped with banana slices and blueberries.Porridge

Creamy Oat Porridge with Banana, Blueberries and Maple

15 min · 358 kcal · 11 g proteinContains: Gluten, MilkBalancedSource of proteinSource of fibreVegetarianChicken soup with diced root vegetables, celery and parsley in a deep matte dark plate.Chicken soup · Root vegetable

Chicken Soup with Root Vegetables

2 h 45 min · 181 kcal · 22 g proteinContains: CeleryHigh ProteinBalancedGluten-freeDairy-freeNo added sugarA pan of fluffy bulgur pilaf studded with browned mushrooms and flecked with chopped parsley.Bulgur · Mushroom

Bulgur Pilaf with Cremini Mushrooms and Parsley

50 min · 249 kcal · 8 g proteinContains: Gluten, Soybeans, CeleryBalancedSource of proteinLow saturated fatLow sugarsSource of fibreDairy-freeVegetarianVeganNo added sugarA dark bowl of beef and bean chilli topped with soured cream, grated cheese and sliced spring onion.Chili con carne

Big-Batch Beef and Bean Chili

1 h 35 min · 311 kcal · 34 g proteinNo major allergensHigh ProteinBalancedLow sugarsSource of fibreGluten-freeDairy-freeNo added sugarA mug of clear, dark coffee with a thin layer of foam.Pour-over

Pour-Over Coffee Brewed Through a Paper Filter Cone

9 min · 2 kcal · 0 g proteinNo major allergensHigh ProteinBalancedLow energyLow fatLow saturated fatSugar-freeLow saltGluten-freeDairy-freeVegetarianVeganNo added sugarCaffeineA mug of dark, full-bodied coffee.French press

French Press Coffee with a Short Bloom and Long Steep

11 min · 2 kcal · 0 g proteinNo major allergensHigh ProteinBalancedLow energyLow fatLow saturated fatSugar-freeLow saltGluten-freeDairy-freeVegetarianVeganNo added sugarCaffeineA dark bowl of frothy bright green matcha with a bamboo whisk and scoop.Matcha

Frothy Whisked Matcha Green Tea

5 min · 6 kcal · 1 g proteinNo major allergensHigh ProteinBalancedLow energyLow fatLow saturated fatSugar-freeLow saltGluten-freeDairy-freeVegetarianVeganNo added sugarCaffeine

Their numbers

RecipeFat (% kcal)Sat. fatFree sugarsSalt / limitFibre · veg
Vegetable Lo Mein with Mushrooms and Greens24.8%2.5%0.9%1.61 g / 1.73.9 g · 323 g
Wild Mushroom Soup27.6%7.1%0%0.8 g / 1.74 g · 213 g
Toasted Farro with Olive Oil and Parsley26.1%3.7%0%1.11 g / 1.77.4 g · 0 g
Toasted Whole-Spice Garam Masala30%0%0%0 g / 0.020.6 g · 0 g
Sweet Potato, Spinach and Quinoa Burgers with Feta26%6.1%5%1.44 g / 1.74.7 g · 9 g
Spring Vegetable Stew20.9%3%0%1.38 g / 1.712.4 g · 176 g
Spiced Pumpkin Steel-Cut Oatmeal18.5%7.9%9.8%0.96 g / 1.76.7 g · 66 g
Samgyetang (Korean Ginseng Chicken Soup)21.1%5.5%0%1.26 g / 1.71.1 g · 113 g
Lemony Red Lentil Soup23.2%3.2%0.2%1.58 g / 1.79.3 g · 78 g
Red Rice and Quinoa Salad with Orange and Dates28.8%4%0.7%0.42 g / 1.75.9 g · 83 g
Rainbow Fruit Salad with Lime and Mint4.4%0.9%8.2%0.01 g / 1.73.4 g · 142 g
Pearl Barley with Two Mushrooms17.1%2.6%0%0.78 g / 1.710.2 g · 150 g
Peruvian Ceviche with Lime, Red Onion, Sweet Potato and Corn10.9%2.9%0.7%1.45 g / 1.75.2 g · 38 g
Parsley, Lemon and Garlic Gremolata0%0%0%0 g / 0.010.2 g · 0 g
Moros y Cristianos (Black Beans and Rice)16.6%2.4%0%1.7 g / 1.73.9 g · 106 g
Mujaddara (Rice and Lentils with Crispy Onions)20.2%1.8%0.7%1.54 g / 1.710.5 g · 225 g
Kinilaw: Filipino Tuna Cured in Coconut Vinegar with Ginger and Cucumber4.3%1.4%0.3%0.83 g / 1.71 g · 113 g
Hawaiian Ahi Tuna Poke with Sesame, Macadamia and Rice27.5%3.9%0%1.51 g / 1.71.8 g · 123 g
Greek Yogurt Overnight Oats29.6%6.8%9.1%0.41 g / 1.74 g · 0 g
Fresh Fettuccine with Raw Tomato and Herb Sauce19.8%6.6%0%1.07 g / 1.73.9 g · 275 g
Curried Millet Pilaf with Raisins, Almonds and Herbs25.2%4.5%0%0.93 g / 1.76.1 g · 98 g
Cuban Black Beans with Red Pepper Sofrito28.6%4.3%0.7%1.1 g / 1.714 g · 59 g
Creamy Oat Porridge with Banana, Blueberries and Maple18.9%7.5%8.8%0.53 g / 1.77 g · 98 g
Chicken Soup with Root Vegetables25.9%7%0%0.9 g / 1.72.6 g · 53 g
Bulgur Pilaf with Cremini Mushrooms and Parsley27.1%4%0%0.91 g / 1.76.8 g · 94 g
Big-Batch Beef and Bean Chili26.6%9.3%0%1.51 g / 1.77.6 g · 158 g
Pour-Over Coffee Brewed Through a Paper Filter Cone0%0%0%0.01 g / 0.010 g · 0 g
French Press Coffee with a Short Bloom and Long Steep0%0%0%0.01 g / 0.010 g · 0 g
Frothy Whisked Matcha Green Tea15%0%0%0 g / 0.020.8 g · 0 g