1928 recipes · 60 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 and is a real portion of food (at least 150 kcal for a main meal, 50 kcal for a snack, side, dessert or drink). 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

30 of 1928 recipes pass

Thick, squared, golden triple-cooked chips stacked on a black plate on dark slate.Triple-cooked chips

Triple-Cooked Chips

1 h 10 min · 484 kcal · 9 g proteinContains: SulphitesBalancedLow saturated fatLow sugarsLow saltSource of fibreDairy-freeVegetarianVeganA plate of deep orange-red tomato and pepper rice with grilled chicken and fried plantain on the side.Jollof

West African Tomato and Pepper Rice with Thyme and Bay

1 h 30 min · 454 kcal · 10 g proteinContains: Peanuts, Milk, Celery, MustardBalancedLow saturated fatLow sugarsLow saltTwo scoops of whipped banana ice cream in a dark bowl with banana slices on a matte dark plate.Banana ice cream · Banana

Whipped Banana Ice Cream

10 min · 107 kcal · 1 g proteinContains: Milk, Tree nutsBalancedLow fatLow saturated fatLow saltSource of fibreVegetarianA 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 proteinLow saltSource of fibreDairy-freeVegetarianVeganA dark bowl of soft golden rice and lentil porridge topped with fresh coriander leaves.Khichdi

Khichdi

20 min · 569 kcal · 23 g proteinContains: Milk, MustardBalancedSource of proteinLow sugarsLow saltSource of fibreVegetarianPenne with strips of red and yellow pepper and golden chicken, with a spoon of white yoghurt on top.Short pasta · Chicken

Smoky Chicken and Pepper Penne

40 min · 591 kcal · 35 g proteinContains: Gluten, Milk, SulphitesHigh proteinBalancedLow sugarsA dark bowl of fried rice topped with seared prawns, with peas, sweetcorn, diced carrot and egg through the rice.Fried rice · Shrimp

Prawn Fried Rice with Egg, Peas and Sweetcorn

30 min · 1076 kcal · 38 g proteinContains: Gluten, Crustaceans, Eggs, SoybeansBalancedSource of proteinLow sugarsDairy-freeYee sang prosperity salad with salmon, crisp wonton strips, shredded vegetables, pear and grapefruit on a matte black platter.Yee Sang · Prosperity

Prosperity Salad with Salmon and Crisp Wonton Strips

20 min · 161 kcal · 6 g proteinContains: Gluten, Eggs, Fish, Soybeans, SesameBalancedSource of proteinRed rice and white quinoa salad with orange segments, chopped dates and coriander leaves on a matte dark plate.Quinoa salad · Red rice

Red Rice and Quinoa Salad with Orange and Dates

1 h 35 min · 358 kcal · 6 g proteinContains: SulphitesBalancedSource of fibreDairy-freeVegetarianVeganA rustic bowl of thick Tuscan bean and cavolo nero soup with tomatoes, drizzled with green olive oil.Ribollita

Ribollita: Tuscan Bean, Cavolo Nero and Bread Soup

1 h 10 min · 210 kcal · 5 g proteinContains: Gluten, Milk, CeleryBalancedA thick bean and pasta soup topped with grated cheese and a sprig of rosemary in a black bowl on dark slate.Pasta e fagioli

Pasta e Fagioli (Bean and Pasta Soup with Rosemary)

1 h 50 min · 317 kcal · 17 g proteinContains: Gluten, Milk, CeleryHigh proteinBalancedVegetarianPenne coated in a chilli-flecked tomato sauce with grated Parmesan and chopped parsley in a black bowl on dark slate.Short pasta · Arrabbiata

Penne all'Arrabbiata

25 min · 406 kcal · 14 g proteinContains: Gluten, MilkBalancedSource of proteinLow sugarsA pressed crusty sandwich cut open to show tuna, sliced egg, tomato and basil.Pan bagnat

Pan Bagnat with Tuna, Egg and Olives

35 min · 319 kcal · 21 g proteinContains: Gluten, Eggs, Fish, Mustard, SulphitesHigh proteinBalancedCrusty roll filled with sliced jerk-spiced chicken breast, fresh lettuce and bright red tomato salsa.Chicken burger · Jerk

Jerk chicken burger

20 min · 226 kcal · 22 g proteinContains: Gluten, Eggs, MustardHigh proteinBalancedRidged malloreddus shells in a red tomato sauce in a black bowl on dark slate.Malloreddus

Malloreddus with Saffron Tomato Sauce

1 h 40 min · 424 kcal · 15 g proteinContains: Gluten, MilkBalancedSource of proteinSource of fibreVegetarianCorkscrew pasta in a creamy dressing with shredded chicken, yellow corn, black beans, red and yellow pepper and coriander.Pasta salad · Chicken

Chicken Pasta Salad with Corn, Black Beans and Lime

50 min · 511 kcal · 27 g proteinContains: Gluten, Eggs, Milk, Mustard, SulphitesHigh proteinBalancedLow sugarsGolden sautéed quartered new potatoes tossed with chopped parsley, dill and chives on a matte black plate.New potatoes · Herbed

Herbed New Potatoes

20 min · 166 kcal · 4 g proteinNo major allergensBalancedLow fatLow saturated fatLow sugarsLow saltSource of fibreDairy-freeVegetarianVeganFresh 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 saltVegetarianThree glass jars of creamy chia overnight oats layered and topped with spiced golden apple pieces.Porridge · Apple

Apple Pie Overnight Oats

15 min · 272 kcal · 9 g proteinContains: Gluten, MilkBalancedSource of proteinLow saltHigh fibreVegetarianA pizza with a golden crust, shredded chicken, caramelised red onion slices, melted cheddar and Monterey Jack cheese, with white soured cream streaks drizzled over.New York · BBQ & chicken

BBQ chicken pizza

20 min · 456 kcal · 24 g proteinContains: Gluten, MilkHigh proteinBalancedLow sugarsThree beetroot and rice burgers flecked with herbs, topped with crumbled goats' cheese and ketchup in soft buns.Cheeseburger · Beet & goat cheese

Beetroot, Rice and Goats' Cheese Burgers

45 min · 352 kcal · 12 g proteinContains: Gluten, Eggs, MilkBalancedSource of proteinLow sugarsThree 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 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 sugarsDairy-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-freeVegetarianVeganDark 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 fibreDairy-freeVegetarianVeganA 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 sugarsGolden hotteok pancakes, one cut open with dark brown sugar and peanut filling oozing out.Hotteok

Hotteok (Korean Sweet Pancakes)

1 h · 227 kcal · 6 g proteinContains: Gluten, Peanuts, Milk, Tree nutsBalancedLow saturated fatLow sugarsHigh fibreVegetarianA 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 fibreVegetarianA 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-freeVegetarianVeganA 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 fibre

Their numbers

RecipeFat (% kcal)Sat. fatFree sugarsSalt / limitFibre · veg
Triple-Cooked Chips28.6%2.2%0%0.07 g / 1.219.5 g · 0 g
West African Tomato and Pepper Rice with Thyme and Bay27.8%6.3%0%0.46 g / 1.75 g · 208 g
Whipped Banana Ice Cream4.2%0.8%0%0.14 g / 0.273.1 g · 120 g
Toasted Farro with Olive Oil and Parsley26.1%3.7%0%0.02 g / 1.77.4 g · 0 g
Khichdi15%7.9%0.7%0.14 g / 1.710.2 g · 68 g
Smoky Chicken and Pepper Penne26.6%5.2%0%1.38 g / 1.75.5 g · 120 g
Prawn Fried Rice with Egg, Peas and Sweetcorn27.2%5.5%0%1.64 g / 1.76.5 g · 128 g
Prosperity Salad with Salmon and Crisp Wonton Strips20.1%3.9%0%0.82 g / 1.74.1 g · 148 g
Red Rice and Quinoa Salad with Orange and Dates28.7%4%0.1%0.25 g / 1.75.7 g · 83 g
Ribollita: Tuscan Bean, Cavolo Nero and Bread Soup29.6%4.3%0%0.45 g / 1.77.6 g · 233 g
Pasta e Fagioli (Bean and Pasta Soup with Rosemary)3.7%0.9%0%0.06 g / 1.710.7 g · 39 g
Penne all'Arrabbiata25.5%6.2%0%0.69 g / 1.74.9 g · 132 g
Pan Bagnat with Tuna, Egg and Olives24.5%6.8%0%1.3 g / 1.74 g · 197 g
Jerk chicken burger28.3%4.8%0%0.41 g / 1.72.1 g · 93 g
Malloreddus with Saffron Tomato Sauce22.5%5.5%0%1.6 g / 1.77.4 g · 238 g
Chicken Pasta Salad with Corn, Black Beans and Lime29.2%4.9%0.2%0.83 g / 1.75.3 g · 91 g
Herbed New Potatoes21.1%3.3%0%0.03 g / 0.423.6 g · 0 g
Fresh Fettuccine with Raw Tomato and Herb Sauce19.7%6.3%0%0.64 g / 1.73.9 g · 275 g
Apple Pie Overnight Oats25.8%9.6%9.3%0.38 g / 1.78.3 g · 33 g
BBQ chicken pizza27.8%6.7%2.5%0.86 g / 1.73.5 g · 81 g
Beetroot, Rice and Goats' Cheese Burgers20.5%6.1%1.3%1.6 g / 1.74.4 g · 23 g
Sweet Potato, Spinach and Quinoa Burgers with Feta26%6.1%5%1.44 g / 1.74.7 g · 9 g
Lemony Red Lentil Soup23.2%3.2%0.2%1.58 g / 1.79.3 g · 78 g
Pearl Barley with Two Mushrooms17.1%2.6%0%0.78 g / 1.710.2 g · 150 g
Moros y Cristianos (Black Beans and Rice)16.6%2.4%0%1.7 g / 1.73.9 g · 106 g
Hawaiian Ahi Tuna Poke with Sesame, Macadamia and Rice27.5%3.9%0%1.51 g / 1.71.8 g · 123 g
Hotteok (Korean Sweet Pancakes)24.2%4.4%2.6%0.4 g / 0.578.3 g · 0 g
Curried Millet Pilaf with Raisins, Almonds and Herbs25.2%4.5%0%0.93 g / 1.76.1 g · 98 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