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Cook real food. Learn what it gives you.

348 healthy recipes from 35 cuisines, each taught by a cook on video. The ingredients are on screen, the full video is one tap away, and every recipe shows roughly what one serve gives you — protein, fibre, vitamins and minerals.

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348 recipes

Turkish · 30 min

Turkish-Style Shakshuka

460 kcal16 g protein4.9 g fibre15 g net carbs

VegetarianGluten-free

Video: Refika's Kitchen

Pakistani · 50 min

Lahori Black Lentil Daal

264 kcal13 g protein11 g fibre20 g net carbs

VegetarianGluten-free

Video: Food Fusion

Turkish · 32 min

Turkish Red Lentil Soup

264 kcal9.9 g protein5.6 g fibre26 g net carbs

VeganGluten-free

Video: The Mediterranean Dish

Japanese · 85 min

Miso-Marinated Baked Salmon

453 kcal43 g protein1.3 g fibre8.4 g net carbs

PescatarianGF optionDairy-free

Video: Just One Cookbook

Global · 20 min

Meal-Prep Chia Pudding

262 kcal7.8 g protein11 g fibre15 g net carbs

VeganGluten-free

Video: Downshiftology

Middle Eastern · 30 min

Lebanese Tabbouleh

200 kcal1.9 g protein2.5 g fibre6.4 g net carbs

Vegan

Video: Feelgoodfoodie

Indian · 35 min

Chatpata Bhindi Aloo

165 kcal3.7 g protein4.9 g fibre18 g net carbs

VeganGF option

Video: Your Food Lab

Middle Eastern · 95 min

Baked Falafel

254 kcal12 g protein10 g fibre26 g net carbs

VeganGluten-free

Video: The Mediterranean Dish

Mexican · 15 min

Frontera Grill Guacamole

153 kcal2.2 g protein6.6 g fibre3.2 g net carbs

VeganKetoGluten-free

Video: Rick Bayless

Global · 15 min

Avocado and Tuna Salad

371 kcal30 g protein8 g fibre7.5 g net carbs

PescatarianGluten-freeDairy-free

Video: The Cooking Foodie

Mexican · 60 min

Calabacitas a la Mexicana

199 kcal7.4 g protein4.8 g fibre18 g net carbs

VegetarianGluten-free

Video: Jauja Cocina Mexicana

Indian · 230 min

Oven Tandoori Chicken

345 kcal40 g protein1.6 g fibre3.4 g net carbs

Gluten-free

Video: Chef Ranveer Brar

Japanese · 50 min

Shabu Shabu Hot Pot

671 kcal50 g protein9.2 g fibre38 g net carbs

Dairy-free

Video: Just One Cookbook

Indian · 45 min

Goan Fish Curry

234 kcal24 g protein3.7 g fibre7.6 g net carbs

PescatarianGluten-freeDairy-free

Video: Your Food Lab

Korean · 45 min

Bibimbap Mixed Rice Bowl

1015 kcal42 g protein8.2 g fibre86 g net carbs

GF optionDairy-free

Video: Chung's K Food

Global · 90 min

Blueberry Crumble Bars

185 kcal4.9 g protein2.2 g fibre3.2 g net carbs

VegetarianKetoGluten-free

Video: ketoserts

Persian · 15 min

Shirazi Salad

130 kcal1.8 g protein2.2 g fibre7.1 g net carbs

VeganKetoGluten-free

Video: The Mediterranean Dish

Indian · 15 min

Kachumber Salad

60 kcal1.9 g protein3.1 g fibre11 g net carbs

VeganGluten-free

Video: FoodFood

Indian · 30 min

Vegetable Oats Upma

401 kcal13 g protein12 g fibre49 g net carbs

Vegan

Video: HomeCookingShow

Caribbean · 45 min

Jamaican Rice and Peas

379 kcal11 g protein7.1 g fibre56 g net carbs

VeganGluten-free

Video: caribbeanpot

Indian · 40 min

One-Pot Masala Khichdi

417 kcal15 g protein13 g fibre67 g net carbs

VegetarianGF option

Video: Your Food Lab

Nepali · 40 min

Nepali Alu Bodi Tama

247 kcal10 g protein9.3 g fibre27 g net carbs

VeganGluten-free

Video: Chef Suni

Korean · 45 min

Easy Grilled Bulgogi

259 kcal26 g protein1.3 g fibre8.4 g net carbs

GF optionDairy-free

Video: Maangchi

American · 55 min

Vegetable Barley Soup

227 kcal8.7 g protein8.8 g fibre35 g net carbs

Vegan

Video: Artichoke Hearts

Global · 50 min

Blueberry Pie Baked Oats

367 kcal12 g protein8.4 g fibre55 g net carbs

VegetarianDairy-free

Video: fitfoodieselma

Chinese · 15 min

Tomato Egg Drop Soup

178 kcal8.3 g protein0.9 g fibre13 g net carbs

Gluten-freeDairy-free

Video: Souped Up Recipes

Global · 5 min

Tropical Green Smoothie

204 kcal3.3 g protein6.3 g fibre45 g net carbs

VeganGluten-free

Video: Simple Green Smoothies

American · 70 min

Healthy Apple Crisp

263 kcal5.5 g protein5.7 g fibre34 g net carbs

Vegetarian

Video: How To Cook Smarter

South African · 25 min

South African Chakalaka

143 kcal4.6 g protein5.4 g fibre18 g net carbs

GF optionDairy-free

Video: Infoods Specials

Middle Eastern · 10 min

Easy Creamy Hummus

130 kcal4 g protein3 g fibre7.4 g net carbs

VeganGluten-free

Video: Downshiftology

American · 30 min

Broccoli Cheddar Soup

407 kcal17 g protein1.6 g fibre5.6 g net carbs

KetoGluten-free

Video: Joe Duff - The Diet Chef

Middle Eastern · 90 min

Lebanese Baba Ganoush

102 kcal2.5 g protein3.1 g fibre4.3 g net carbs

VeganKetoGluten-free

Video: Feelgoodfoodie

Nepali · 40 min

Newari Chicken Choila

297 kcal30 g protein1.4 g fibre3 g net carbs

Gluten-freeDairy-free

Video: Chef Suni

Global · 25 min

Cream of Cauliflower Soup

232 kcal6.1 g protein3.2 g fibre7.1 g net carbs

VegetarianKetoGF option

Video: HK’s Keto & Low Carb Recipes

French · 25 min

Authentic Salade Niçoise

423 kcal17 g protein5.7 g fibre9.9 g net carbs

PescatarianKetoGluten-free

Video: French Cooking Academy

Indian · 20 min

Kerala Coconut Prawn Curry

261 kcal15 g protein1.8 g fibre8.1 g net carbs

PescatarianKetoGluten-free

Video: HK’s Keto & Low Carb Recipes

Global · 30 min

Crispy Sardine Waffles

327 kcal21 g protein0 g fibre0 g net carbs

CarnivoreKetoGluten-free

Video: Ketogenic Woman

American · 260 min

Low and Slow Oven Brisket

572 kcal45 g protein0.1 g fibre0.1 g net carbs

CarnivoreKetoGluten-free

Video: Ketogenic Woman

Chinese · 25 min

Silky Chinese Steamed Eggs

223 kcal16 g protein0 g fibre2.8 g net carbs

KetoGluten-freeDairy-free

Video: CiCi Li, Asian Home Cooking

American · 25 min

Baked Butter Prawns

295 kcal22 g protein0.1 g fibre0.7 g net carbs

PescatarianKetoGluten-free

Video: Judi's Keto Kitchen

Greek · 255 min

Greek Lamb Kofta Kebabs

381 kcal32 g protein1.4 g fibre4.3 g net carbs

Gluten-freeDairy-free

Video: Henrys HowTos

American · 20 min

Keto Almond Flour Pancakes

295 kcal9.5 g protein3.2 g fibre3.7 g net carbs

VegetarianKetoGluten-free

Video: HK’s Keto & Low Carb Recipes

Filipino · 120 min

Filipino Chicken Adobo

376 kcal32 g protein0.4 g fibre3.3 g net carbs

KetoGF optionDairy-free

Video: Panlasang Pinoy

Chinese · 30 min

Vegan Kung Pao Tofu

465 kcal32 g protein5.5 g fibre17 g net carbs

VeganGF option

Video: Mary's Test Kitchen

American · 35 min

Classic Deviled Eggs

126 kcal6.4 g protein0.1 g fibre0.7 g net carbs

VegetarianKetoGluten-free

Video: Downshiftology

Indonesian · 210 min

Beef Rendang

586 kcal47 g protein3.2 g fibre15 g net carbs

Gluten-freeDairy-free

Video: Pailin's Kitchen

American · 70 min

Hawaiian Ahi Tuna Poke

222 kcal37 g protein0.8 g fibre2.8 g net carbs

PescatarianGF optionDairy-free

Video: Just One Cookbook

Caribbean · 35 min

Trinidad-Style Curry Shrimp

251 kcal31 g protein3.5 g fibre2.8 g net carbs

PescatarianGluten-freeDairy-free

Video: caribbeanpot

Caribbean · 165 min

Trinidad Curry Chicken

277 kcal25 g protein1.9 g fibre1.6 g net carbs

Gluten-freeDairy-free

Video: Foodie Nation

American · 25 min

Keto Nut and Seed Granola

301 kcal8.1 g protein5.2 g fibre3 g net carbs

VegetarianKetoGluten-free

Video: Wholesome Yum

Learn

How to read the numbers

Each recipe's nutrition is an estimate for one serve, worked out from its ingredient list using standard food-composition data (USDA FoodData Central). Real numbers shift with brands, portion sizes and how long things cook, so treat them as a guide, not a label.

% of a day compares one serve with the reference daily values used on food labels (US FDA). A serve that gives 10–19 % is a source of that nutrient; 20 % or more is high. High fibre means 7 g or more a serve (the Australian “excellent source” level), high protein 25 g or more, and lower carb 25 g or fewer net carbs (total carbohydrate minus fibre).

Keto means 10 g or fewer net carbs a serve, with no grain, starch, sugar, legume or sweet fruit adding 2 g or more, and at least 60% of the energy from fat — a lean low-carb dish is shown as low carb instead. Carnivore means every ingredient comes from animals — meat, fish, seafood, eggs, butter, ghee, tallow, cheese, cream, bone broth — apart from salt and a pinch of dried herbs or spices. Both are estimates from the ingredient list; if you take medicine for diabetes or blood pressure, have kidney disease, are pregnant or have had an eating disorder, talk to your doctor before a keto or carnivore diet. More on both.

Diet tags come from the ingredients, never by hand. “With a swap” means only an optional or easily swapped ingredient stands in the way — tamari for soy sauce, say. Allergens are flagged from the listed ingredients only: always check labels on stock, sauces and spice mixes if you have an allergy or coeliac disease.

What the nutrients do
  • Protein. Builds and repairs muscle, skin and every cell, and keeps you full. Spreading it across meals helps — about 20–30 g a meal suits most adults.
  • Fibre. Feeds your gut bacteria, keeps you regular and helps steady blood sugar and cholesterol. Most adults eat well under the 25–30 g a day advised.
  • Fat. Needed to absorb vitamins A, D, E and K. Olive oil, nuts, seeds, avocado and oily fish give mostly unsaturated fats, which favour heart health.
  • Saturated fat. Mostly from butter, ghee, cheese, coconut and fatty meat. Keeping it to about a tenth of your energy helps keep LDL cholesterol down.
  • Sodium. Sodium mostly comes from salt, stock, soy and fish sauce. Guidelines suggest under 2,000–2,300 mg a day; too much raises blood pressure.
  • Potassium. Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
  • Calcium. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
  • Iron. Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
  • Magnesium. Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
  • Zinc. Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
  • Vitamin A. Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
  • Vitamin C. An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
  • Vitamin D. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
  • Vitamin E. An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
  • Vitamin K. Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
  • Folate. Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
  • Vitamin B12. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
  • Vitamin B6. Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
  • Selenium. Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
  • Omega-3. Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Sources: USDA FoodData Central · FDA daily values · Australian Dietary Guidelines & nutrient reference values · NIH nutrient fact sheets. More in About & safety.

Honest note. The recipes and videos belong to the cooks who made them — please watch, like and subscribe on YouTube if a recipe helps you. NotBroken shows each video in YouTube’s own privacy-enhanced player, writes the method in its own words, and works out the nutrition. This is general information about food, not dietary advice: if you have diabetes, kidney disease, an eating disorder, a food allergy or are pregnant, a dietitian can tailor it to you.