Meal prep · Clean eating · Weight loss nutrition
Know what’s actually good for you.
Plain-English nutrition facts on the ingredients behind clean eating, weight loss, and healthy meals, on a real budget.
This week’s spotlight ingredients
View all ingredients →
Wild-Caught Salmon
Rich in omega-3s to support heart and brain health.
Black Beans
Budget-friendly plant protein and fiber for lasting fullness.
Organic Baby Spinach
Low-calorie base packed with iron and folate.
Steel-Cut Oats
Slow-digesting carbs for steady energy through the morning.
Browse by goal
How I source my nutrition facts
I cite my sources so you can check them yourself: no vague claims, just where the numbers come from.
USDA FoodData Central
Every nutrition figure traces back to the USDA’s public FoodData Central database.
Standard serving sizes
I use standard, consistent serving sizes so figures are easy to compare across ingredients.
Updated as prices change
Budget guidance is revisited as grocery prices shift, so recommendations stay current.
Ingredient spotlight
Black Beans
A budget staple that punches well above its price: black beans deliver plant protein, slow-digesting carbohydrates, and one of the highest fiber counts of any pantry ingredient, which is part of why they show up so often in clean-eating and weight-loss meal plans.
Nutrition Facts
Per ½ cup cooked, no added salt
| Calories | 114 kcal |
| Protein | 7.6 g |
| Carbohydrates | 20 g |
| Fiber | 7.5 g |
| Fat | 0.5 g |
| Sodium | 1 mg |
Figures are USDA FoodData Central averages and may vary slightly by brand or preparation.
Free tool
Calories burned calculator
Get a quick estimate of how many calories an activity burns based on your weight and time spent.
Estimates only, based on standard MET values, not a substitute for medical advice.
Estimated calories burned
122kcal