Philosophy

At Tastely Bites, we believe that recipes should be as nutritious as they are delicious. Our recipes begin with healthy, whole ingredients—mainly nutrient-rich, minimally processed foods. At the same time, we understand that life can be busy, so we’re happy to embrace a convenient, healthy product when you’re short on time.

All Tastely Bites recipes are thoughtfully designed and analyzed to ensure a balance of nutrients while keeping flavor front and center. Every recipe is reviewed by a registered dietitian nutritionist to make sure it meets our nutrition guidelines and supports a healthy lifestyle.

How We Test Our Recipes

Each recipe is carefully tested in the Tastely Bites Kitchen. We focus on creating recipes that are both healthy and easy for anyone to cook at home.

Each recipe is prepared and tested by multiple people to ensure consistency.

Testers shop at major supermarkets to confirm ingredient availability.

Active and total cooking times are measured for accuracy.

A registered dietitian reviews every recipe to confirm it meets our nutrition standards while remaining delicious. 

Nutrition Analysis

Tastely Bites conducts a complete nutritional analysis for each recipe to give our users clear guidance on the nutrient content of meals. Nutrients tracked include:

Calories

Total fat, saturated fat, and cholesterol

Carbohydrates, total sugars, and added sugars

Protein and fiber

Sodium and potassium

Phosphorus and monounsaturated fats (where applicable)

Nutrient values are rounded for clarity: values less than 0.5 are rounded down to 0, and values from 0.5 to 0.9 are rounded up to 1.

How We Analyze Ingredients

Trans fat: Not included, as it is typically negligible in our recipes.

Salt: When recipes call for a “pinch” or “to taste,” we analyze using standard small measurements. We assume rinsing canned ingredients reduces sodium by 35% when applicable.

Butter, brines, and marinades: Unsalted butter is assumed unless specified. We follow a protocol to estimate sodium and sugar absorption from marinades or brines.

Alternative ingredients: When multiple options are listed, analysis is based on the first ingredient suggested. Optional ingredients or garnishes are not included.

Added sugar: We calculate added sugar for every recipe using reliable nutrition data.

Nutrition bonuses: Recipes that provide 20% or more of the Daily Value of a key nutrient are highlighted as a nutrition bonus. 

Serving Sizes

Portions on Tastely Bites are designed to promote healthy eating and reflect standard serving sizes:

Meat, poultry, or fish: 3–4 ounces cooked

Starch-based sides (rice, potatoes, pasta): ½ cup

Vegetables: minimum ½ cup

These serving sizes help our users eat in line with general dietary guidelines while enjoying satisfying meals. 

Nutrition Parameters and Health Considerations

Our recipes are developed with specific nutrition targets, including calorie ranges and sodium limits, to help support overall health and well-being. Each recipe category is designed to help users make balanced choices while enjoying flavorful food.

Allergies & Special Diets – Tastely Bites

At Tastely Bites, we want everyone to enjoy healthy, delicious recipes safely. We carefully review all ingredients in our recipes to help you make informed choices. Please note that individual sensitivities can vary, and it’s always important to double-check labels on packaged foods.

Dairy-Free

Recipes labeled Dairy-Free contain no dairy or ingredients derived from dairy, such as butter, cheese, cream, milk (any form), sour cream, or yogurt. We review each recipe using established dairy ingredient lists to ensure accuracy.

Tip: Check processed foods like chocolate, breads, nondairy products, or processed meats (e.g., deli meats, sausages) for hidden sources of dairy.

Egg-Free

Egg-Free recipes do not include any type of egg, including chicken, duck, turkey, quail, or goose eggs, or ingredients derived from eggs (e.g., egg powder, eggnog, egg-based mayonnaise). Our recipes are verified against an established egg-containing ingredient list.

Tip: Always check labels of processed foods such as pasta, breakfast items (pancakes, waffles), and snacks for hidden egg content.

Nut-Free

Nut-Free recipes do not contain peanuts, tree nuts, or nut-based ingredients, with the exception of coconut. While coconut is classified as a tree nut by the FDA, it rarely causes reactions in those with tree-nut allergies. Individuals with nut allergies should consult their allergist before consuming coconut.

Tip: Double-check processed foods like chocolate, condiments, and baked goods for hidden nut sources.

Sesame-Free

Sesame-Free recipes contain no sesame seeds or sesame-derived ingredients such as tahini, gomasio, or halva. Since January 1, 2023, sesame is officially labeled as a major allergen in the U.S.

Tip: Check products like hummus, crackers, and condiments to ensure they don’t contain sesame.

Soy-Free

Soy-Free recipes are made without soy or soy-based ingredients such as edamame, soy milk, soy sauce, miso, tofu, tempeh, soybean oil, tamari, or soy yogurt. All recipes are reviewed against a soy-containing ingredient list to ensure safety.

Tip: Watch for soy in processed foods such as broths, sauces, and packaged snacks.

Anti-Inflammatory

While there is no standardized anti-inflammatory diet, research links certain nutrients and foods to anti-inflammatory benefits. Recipes labeled Anti-Inflammatory meet the following:

Main dishes contain at least 2 anti-inflammatory components per serving

Sides, snacks, and appetizers contain 1 component or a combination of two ½ servings

Anti-inflammatory components include:

• ≥4 mcg Vitamin D (20% Daily Value)

≥1 cup leafy greens

≥½ cup fresh or frozen unsweetened berries

≥¼ cup beans or legumes, or 6 tablespoons hummus

≥½ cup dark-colored vegetables (sweet potatoes, beets, broccoli)

Foods rich in omega-3s (e.g., 3 oz fatty fish like salmon, sardines, trout, or 1 oz chia seeds, walnuts, or ½ avocado)

Tip: Drinks with this label avoid added sugar and alcohol.

Bone Health

Recipes labeled for Bone Health contain a nutrition bonus for calcium (≥260 mg per serving, 20% DV) and/or Vitamin D (≥4 mcg per serving, 20% DV) to support strong bones.

Diabetes Appropriate

Diabetes Appropriate recipes are designed to be low in calories and moderate in carbohydrates (30–60 grams per meal, or 3–4 Carbohydrate Servings). They are also limited in saturated fat and sodium, following guidance from the American Diabetes Association, to help reduce the risk of heart disease or stroke.

Gluten Free

Does not contain wheat, barley or rye or any ingredient that contains or is derived from one of these ingredients (e.g., triticale, spelt, kamut, wheat bran, durum flour, enriched flour, semolina). 

We review the ingredients of each recipe using the gluten-containing/gluten-free food and ingredient lists of the Academy of Nutrition and Dietetics (available through the National Institute of Diabetes and Digestive and Kidney Diseases) and the Celiac Disease Foundation.

Check the labels of processed foods, such as broths and condiments, to make sure they don’t contain hidden sources of gluten.

Research has shown that fiber and probiotic foods (such as kimchi, kombucha, sauerkraut, miso and kefir) positively impact digestive health by fueling the growth of beneficial gut bacteria and strengthening the mucosal lining of the digestive tract. Conversely, alcohol and added sugar have been shown to negatively impact gut health.

Recipes with our Gut-Healthy tag meet our parameters for high-fiber (with the exception of drinks), include probiotic and/or fiber-rich prebiotic foods (at least 1 serving for main dishes and ½ serving for other dishes) and avoid both alcohol and added sugar.

Recipes that promote getting sufficient amounts (providing a minimum of 20% DV) of two or more of the following: dietary fiber (≥5 g), protein (≥10 g), vitamin D (≥4 mcg) or calcium (≥260 mg). A recipe that alone delivers ≥25 g protein is also eligible for the Healthy Aging tag. These are the nutrients identified as nutrients of concern for this population by the Academy of Nutrition and Dietetics. Moreover, there is evidence to suggest that consuming 25 to 30 grams or more of protein at each meal can help to slow or prevent age-related loss of lean body mass.

Healthy Immunity

While there is not ample scientific evidence that, for a healthy person, any one nutrient boosts immunity, certain nutrients—including protein, vitamins A, C, D and E, and zinc—are needed for the immune system to function properly. Thus, Healthy Immunity recipes promote getting sufficient amounts (providing a minimum of 20% DV) of two or more of these nutrients: protein (≥10 g), vitamin A (≥180 mcg RAE), vitamin C (≥18 mg), vitamin D (>4 mcg), vitamin E (≥3 mg alpha-tocopherol), zinc (≥2 mg).

Healthy Pregnancy

Recipes that are considered to be an excellent source of at least one of the following nutrients, which are identified in the 2020-2025 Dietary Guidelines for Americans as particularly important during pregnancy: vitamin D (≥ 4 mcg), iron (≥ 3.6 mg), iodine (30 mcg) or folic acid/folate (≥ 80 mcg DFE).

Recipes will not include: raw or unpasteurized cheese; alcohol (unless it is optional or a nonalcoholic substitute is suggested); raw sprouts; raw or undercooked eggs (e.g., Caesar salad dressing or hollandaise sauce); deli or luncheon meats (unless instructions include reheating until steaming); raw fish; fish to be avoided during pregnancy (tilefish, shark, swordfish, king mackerel).

Note that it is recommended during pregnancy to consume no more than 6 ounces of albacore tuna per week due to the potentially high mercury content. Recipes that contain less than 6 ounces per serving may still qualify as pregnancy-appropriate.

*People who are pregnant should speak with their medical team about any dietary concerns or questions

To receive a Heart-Healthy tag, recipes must meet the following thresholds for saturated fat and sodium. Recommendations are based on the guidelines for the American Heart Association Heart-Check program and general recommendations for reduced saturated fat (≤5-6% of total calories) and reduced sodium (≤1,500 mg/day).

Research shows that foods high in dietary cholesterol do not directly impact blood cholesterol levels, though other components of cholesterol-containing foods can, such as saturated fat. To receive a Healthy Cholesterol tag, recipes must follow the American Heart Association Heart-Check program recommendation for reduced saturated fat (≤5-6% of total calories).

Additionally recipe categories (except for salad dressings, dips & salsas, sauces, sauces and drinks) must meet High-Fiber tag requirements. 

To receive a High Blood Pressure tag, recipes are consistent with the nutrient recommendations of the Dietary Approaches to Stop Hypertension (DASH) Eating Plan and the Dietary Guidelines for Americans, which promote a reduced intake of saturated fat and sodium and encourage intake of potassium.

Thus, the recipes that qualify include a Heart-Healthy tag plus a high level of potassium for their meal type. For combination meals, this would be a minimum of 20% DV of potassium (≥940 mg). For entrees, this would be a minimum of 15% DV for potassium (≥705 mg). For sides, snacks, appetizers, desserts, muffins and breads, this would be a minimum of 10% DV for potassium (≥470 mg).

Recipes that receive a Nutrition Bonus for calcium (≥260 mg calcium per serving, or 20% DV).

To receive a High-Fiber tag, entrees must contain 6 grams or more of dietary fiber per serving. This fulfills 20% of the Daily Value for dietary fiber (DV for dietary fiber = 28 g/day) and, according to the FDA, can be considered an “excellent source” of this nutrient. Because combination meals have larger serving sizes and typically contribute more calories to your day, they must contain 8 g or more of dietary fiber per serving. All other recipe categories (see below), where serving size is likely to be smaller, must contain a minimum of 3 g of dietary fiber per serving. This fulfills 10% of the Daily Value for dietary fiber and, according to the FDA, can be considered a “good source” of this nutrient.

Contains ≥7 g protein per serving (1 protein serving) for a side, snack, dessert or appetizer recipe, which is >10% DV. Contains ≥15 g per serving (2 protein servings) for any entree or combination recipe, which is >20% DV.

Recipes that receive a Nutrition Bonus for Vitamin D deliver ≥4 mcg Vitamin D per serving, or 20% DV.

Contains 3 g of added sugar or less, approximately 5% of the Daily Value for added sugars.

The DV for added sugars is 50 grams per day based on a 2,000-calorie daily diet.

A generally accepted principle for reading Nutrition Facts labels is that any food containing 5% or less of the Daily Value for a given nutrient is considered to be low in that nutrient. Since there is currently no standard definition for what defines “low sugar” or “low added sugar,” Tastely Bites applies that same principle to determine which recipes should be considered low in added sugars.

Nutrition parameters for Tastely Bites recipes are based on a 2,000-calorie-per-day diet, an intake level that is appropriate for an average healthy person who is trying to maintain a healthy weight. Recipes that qualify as Low-Calorie are consistent with a 1,500-calorie-per-day diet (indicating a 25% total calorie reduction per day), an intake level that enables most people to lose a healthy 1 to 2 pounds per week.

Any recipe with ≤14 g of total carbohydrate.

The current Daily Value for carbohydrate is 275 g, based on a 2,000-calorie diet. This recommendation is in line with the generally accepted principle for reading Nutrition Facts labels that any food containing 5% or less of the Daily Value for most nutrients is considered to be low in that nutrient. (5% of 275 g is 14 g.)

It is the position of the American Diabetes Association that, for most people with diabetes who practice carbohydrate counting, it is not necessary to subtract the amount of dietary fiber from total carbohydrates when evaluating the carbohydrate content of a food. Therefore, whether a recipe receives a Low-Carbohydrate tag is based on its total carbohydrate content (including fiber, starch and sugar).

Recipes that provide ≤4 g total fat. The current Daily Value for fat is 78 g, based on a 2,000-calorie diet, and this value is consistent with ≤5% DV for total fat.

To receive a Low-Sodium tag, recipes must meet the following thresholds for sodium (see chart below). Recommendations are based on the guidelines for the AHA Heart-Check program and general recommendations for reduced sodium (≤1,500 mg/day).

Check the labels of packaged and processed foods, such as broths and condiments, and canned foods, such as beans, for their sodium content, and seek out versions that are lower in sodium to use in recipes. 

The Mediterranean diet has impressive science-backed benefits, helping to improve a number of health conditions. The benefits come from eating a variety of foods, with an emphasis on fruits, vegetables, whole grains, beans and legumes, lean protein and healthy fats. And unlike its name suggests, you don’t only need to eat dishes traditional to the Mediterranean region—the principles of the diet can be applied to any type of cuisine.  

In order to receive the Mediterranean Diet tag, main dishes must include at least 1 serving of two different food groups from the list below, whereas smaller side dishes, snacks and appetizers must include at least ½ serving. Drinks without added sugar and desserts with 10 grams or less added sugar per serving also qualify for this tag. While no specific foods need to be eliminated to follow the Mediterranean diet, most Americans overconsume added sugar, which is why we chose to limit it for these two recipe categories.

Serving sizes are based on the USDA’s MyPlate, some examples of which are below:

Whole grains: ½ cup cooked; 1 piece (corn tortilla) 

Legumes and beans: ¼ cup cooked; 6 tablespoons hummus

Fruit: 1 medium fruit; 1 cup sliced, cut or chopped.

Vegetables: 1 cup sliced, cut or chopped 

Healthy fat: ½ ounce nuts or seeds; 1 teaspoon plant-based cooking oils (such as olive oil or avocado oil); ½ avocado; 3 ounces omega-3 fish (such as anchovies, herring, salmon, trout or tuna)

Protein: 1 egg; ¼ cup tofu; 3 ounces poultry or lean meat; 3 ounces fish/seafood

No Added Sugar

Recipes that receive the No Added Sugar tag are completely free of all types of added sugar, such as granulated sugar, maple syrup and honey, or products that contain them, like salad dressings, sauces, drinks and sweets. 

Recipes that provide at least a 3-ounce serving of a fish determined to be high in omega-3 fatty acids. Fish that are eligible for this tag include: anchovies, herring, mackerel, sablefish (black cod), salmon, sardines, sea bass, swordfish, oysters, trout and tuna (albacore or yellowfin).

Vegan recipes are tagged based on their omission of all animal-based products (e.g., meat, poultry, fish, milk and eggs) and ingredients from animal sources (e.g., butter, lard, gelatin, fish sauce, oyster sauce, Worcestershire sauce, animal-based broths, honey, etc.).

Check the labels of ingredients, such as chocolate, to make sure they do not contain any hidden sources of animal products.

Meatless (i.e., no meat, poultry or seafood) or includes meatless options and contains no ingredients derived from meat-based products (e.g., gelatin, animal-based broths, fish sauce, oyster sauce, etc.). These recipes may still include eggs, egg products, butter and milk or other dairy-containing ingredients.

On a regular basis, Tastely Bites reviews the current scientific literature to assess whether additional nutrients should be considered for Nutrition Bonuses or if our Nutrition and Health Considerations need to be revised.

Recipes that receive the Weight Loss tag meet our low-calorie parameters, since research shows that creating a small calorie deficit supports weight loss. They also meet our parameters for either high-fiber or high-protein or both. Fiber and protein help you feel full and satisfied for longer after meals. 

Losing weight can be complex, and there’s more to it than simply eating fewer calories and more fiber and protein. Incorporating a variety of foods with the nutrients your body needs to thrive, getting enough sleep, integrating physical activity and taking care of your mental health all contribute to healthy weight loss.