It’s about time we went back to basics. Food should taste good, but it should also be free from chemicals, additives, preservatives and artificial nasties. That’s why we take so much pride in sourcing premium ingredients that are locally farmed and eco-friendly. We partner with suppliers who share our values and prioritise the long-term health of their land. In the long-term, everybody wins.

Our meat farmers don’t use antibiotics or synthetic hormones, our eggs are free range and our fish is caught in the wild using sustainable practices. We also use fair trade and organic products where a clear ethical, environmental or health benefit exists.


It’s not just what we put in our food that makes it so good, it’s what we leave out that makes it great.

What’s In:

  • nutritious, high-quality natural ingredients
  • whole grains & whole-grain flours
  • pure, unadulterated oils (we only use olive and coconut oil)
  • natural sweeteners
  • free-range everything
  • fruits and vegetables grown in clean soil & free from pesticides

What’s Out:

  • refined sugars
  • hydrogenated vegetable oils & trans fatty acids
  • hormones, antibiotics, preservatives
  • additives, flavours, enhancers
  • anything that’s not natural


Every dish on our menu upholds these 5 pillars:

  1. Whole, Natural & Unprocessed
    You know, the way we used to eat. We only use whole grains, whole flours, pure unadulterated oils and natural sweeteners. Our entire menu is 100% chemical, preservative and hormone free (no GMOs). That’s zero nasties. Plus ditching refined and processed foods can help reduce your risk of heart attack, cancer, stroke, diabetes and other lifestyle-related diseases.
  2. Nutrient Dense
    But not at the expense of taste. Quality produce and some seriously skilled cooks means that our entire menu, put together by our nutritionist, nourishes in the most delicious way possible.
  3. Balance & Moderation
    As they say, everything in moderation, including moderation. We don’t believe in ditching certain food groups altogether (unless you have a pesky intolerance) and think that listening to your body is the way to go, not following dieting trends.
  4. Transparency
    Here at BEN’s, we’re beside ourselves with excitement at this health hub we’ve created. Our nutritionist approves every ingredient before it’s added to a recipe or included on the menu, which is totally transparent when it comes to the nutritional content of each dish.
  5. Ethical
    We offset our carbon footprint through Carbon Neutral, because we believe we have a responsibility to do so. This is done through tree planting, which sequesters carbon emissions and helps re-vegetate rural Oz with native flora and fauna. All of our ingredients are sourced from local and biodynamic farms with sustainable, ethical and chemical-free farming practices.


You could call us that, seeing as how we make just about everything on the menu from scratch - sauces, dressings, wraps, burger buns, pizza bases, juices, breakfast cereals etc...But it’s the only way to know for sure what goes into our food – and into your body.

Sauces, dressings and bread products in particular are often loaded with hidden nasties like salt, bad fats and sugar. It wasn’t easy, and took us over two years, but we finally managed to perfect healthy, unprocessed alternatives that taste just as good as the bad stuff. And we haven’t only ditched sugar, we’ve limited the use of high-fructose sweeteners – which promote fat storage and are difficult for your body to process. – in favour of glucose-based natural sweeteners.


When we set out to create BEN’s, the team decided to design a completely transparent menu, because unlike some, we’ve got nothing to hide. So thanks to our amazing nutritional calculator you can easily see the nutritional profile of not just every meal, but each individual ingredient, along with detailed information about allergens and dietary requirements. It took a lot of work, but now you don’t have to do it.


BEN’S isn’t about dieting – it’s about lifestyle. Lots of people aspire to be healthy, but delicious food is often bad for you, and healthy food is often boring. We cater to all food tribes and intolerances, whether you’re trialling paleo, losing weight or just want a gluten-free alternative that tastes as good as gluten. It’s about figuring out what food makes you feel good and function your best. In short, we want to make healthy eating a no brainer.


To start with, everything at BENS is refined sugar free, GMO free and 100% natural, so you’re already onto a good thing. But we also respect lifestyle choices, which is why we cater to all food tribes and intolerances. No matter whether you’re vegan, counting calories, cutting carbs, pumping protein, or avoiding gluten, we believe each to their own. Our focus is to provide the food that’s going to make you look good, feel good and perform your best.

Gluten Free*
Many people, whilst not celiac are sensitive to gluten and forgo a diet of all products containing wheat, barley and rye. We understand the benefits that people can feel following a g-free diet and have therefore taken a lot of time to create a gluten free menu that won’t disappoint. In fact we think there’s a good chance you won’t be able to tell the difference that it’s not the real deal. And we don’t dump saturated fats and sugars in our g-free food so it’s as good for you as it tastes.

* TAKE NOTE: Our Gluten Free products are produced in house and contain 100% Gluten Free ingredients. However our kitchen also processes gluten, nut and dairy products, and whilst we take every precaution to avoid cross contamination, we are unable to guarantee that any item can be completely free of allergens. Please consider this information carefully in light of your own individual requirements.

Once reserved for peace loving hippies, interest in an animal free/plant based diets is spreading. Neither vegans nor vegetarians eat meat. However, while vegetarians tend to consume dairy products and eggs, vegans avoid animal products altogether. Whatever your preference, the benefits of a plant-based diet are well documented and include a range of human and environmental health benefits.

The Australia New Zealand Food Standards Code (FSC) provides specifications for the labelling of packaged low calorie, low carb and low fat food items.

However, there are no specifications for how many calories, carbs or fat are allowed in a meal or dish to classify it as being low calorie, low carb, low fat or high protein.

At BENS we pride ourselves on being open and transparent about everything we do. We understand that individual requirements are different, but have tried to develop a set of benchmarks that can be easily understood and applied.

Below is an explanation of our benchmarks and the rationale behind the measures we use to classify our dishes as low calorie, low carb, low fat and high protein.

Low Calorie
The amount of energy you need to consume each day differs depending on your goals, age, gender, height and activity levels. However, the FSC recommended daily intake for an average adult is 8,700kj/2,079 calories. This equates to 2,900kj/693 calories per meal (based on 3 meals per day). A low calorie diet would be anything from 3,347kj/800 calories to 6,267kj/1,500 calories per day (or 1,115kj/267 calories to 2,089kj/500 calories per meal). The 5:2 diet is an example of a cycled low calorie diet.

BENS considers a main dish to be low calorie when it contains less than 1,115kj or 267 calories per serve, being the lower end of a low calorie diet per meal allowance.

We consider a side or snack to be low calorie when it contains less than 627kj or 150 calories per serve, and we consider a dressing or sauce to be low calorie when it contains less than 418kj or 100 calories per serve.

Low Carb
The recommended carbohydrate intake for an average adult is between 230-310 grams per day. This equates to an average of 75 grams of carbohydrate per meal (based on 3 meals per day). A low carbohydrate diet would be anything from 50 to 100 grams of carb per day, which works out to be 16 to 33 grams per meal. The Atkins and Ketogenic diets are examples of low carb diets.

BENS considers a dish to be low carb when it contains less than 16 grams of carbohydrate per serve. Our numbers refer to digestible carbs, and discounts fibre which is broken down by your digestive enzymes. This is because fibre does not directly impact blood sugar levels, nor does it provide energy (calories) to your body. We therefore do not consider fibrous vegetables, for example, to contribute to the carb count which is why many of our salads (and wraps containing salad) are classified low carb, even though they may contain more than the prescribed 16 grams of carbohydrate.

Low Fat
The recommended fat intake for an average adult is 70 grams per day. This equates to around 23 grams of fat per meal (based on 3 meals per day). A low fat diet would be anywhere from 30-40 grams of fat per day (approx. 20% of daily calories from fat), which equates to 10-13 grams of fat per meal. Jenny Craig and Weight Watchers are examples of low fat diets.

BENS considers a dish to be low fat when it contains less than 10 grams of fat per serve. Although fat is high in calories (there are 9 calories per gram of fat compared to only 4 calories per gram of carbohydrate or protein), it is very important to differentiate between different types of fat, as the body actually needs good sources of fat to function properly.

High Protein
The recommended protein intake for an average adult is 50 grams per day. This equates to around 16 grams of protein per meal (based on 3 meals per day). A diet rich in protein can help prevent the onset of hunger, decrease sugar cravings and assist with muscle repair.

BENS considers a dish to be high in protein when it contains more than 25 grams of protein per serve or where more than 30% of calories in the dish are derived from protein.

Nutrition Table
All our products are made fresh daily on site and therefore the nutritional content may vary slightly to that advertised due to variations in portion size and/or the use of seasonal ingredients.

Our dietary/nutritional benchmarks are to be used as a guide only. Please seek professional advice regarding your individual requirements if necessary or if you have any pre-existing medical conditions. And it is always recommended to seek professional advice prior to changing your diet.