Recipes contain no more than: • 1700kJ per main meal • 800kJ per dessert • 600kJ per side dish • 200kJ per 250ml fluid
Recipes contain at least: • 20g protein per main meal • 5g protein per side dish or dessert
Recipes contain no more than: • 10g fat per main meal • 4.5g fat per dessert • 3g fat per side dish • 3.5g fat per 250ml fluid
Recipes contain at least: • 6g fibre per main meal • 3g fibre per side dish or dessert
Recipes contain no more than: • 500mg sodium per main meal or dessert • 200mg sodium per side dish
Recipes contain at least 250mg calcium per serve
Recipes contain 4.5mg (or more) iron per serve
Serves of vegies per serve
gluten free dairy free
Contains no ingredients that usually contain gluten or dairy, but always check the ingredients you are using.
Suitable for lacto-ovo vegetarians. These recipes often include cheese, which may contain animal rennet. Check the label and use a vegetable substitute if you prefer.
Meals contain 60g (or less) carbohydrate, 4g (or more) fibre, 7g (or less) saturated fat, 600mg (or less) sodium, at least 2 serves of vegies and are low–medium GI. Desserts are low kilojoule, high fibre and low sodium; they usually contain fruit and are low–medium GI.
Less than 1600mg sodium per day (as per Heart Foundation recommendations to reduce heart-disease risk).
1 cup = 250ml • 1 tablespoon = 20ml 1 teaspoon = 5ml • Eggs are 55g Temperatures are for fan-forced ovens. For baking recipes, use a table spread that’s at least 60 per cent fat.