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Let’s face it, you are what you eat and you eat what’s in your kitchen. Knowing that it’s time to pack your kitchen with healthy alternatives so when you have the urge to pick on something you will choose something nutritious! Listed below are foods I feel are essential to have in any kitchen. The list is small as they are your basic needs but it lays a good foundation.
Olive oil: 1 tbsp
Grams | Calories | |
Protein | 0 grams | 0 calories |
Carbohydrates | 0 grams | 0 calories |
Fats | 13.5 grams | 122 calories |
Avocados: 1 large
Grams | Calories | |
Protein | 3.98 grams | 16 calories |
Carbohydrates | 14.85 grams | 59 calories |
Fats | 30.79 grams | 277 calories |
Almonds: 1 Cup
Grams | Calories | |
Protein | 6.03 grams | 24 calories |
Carbohydrates | 5.6 grams | 22 calories |
Fats | 14.36 grams | 129 calories |
All Natural Peanut Butter: 2 tbsp
Grams | Calories | |
Protein | 8.07 grams | 32 calories |
Carbohydrates | 6.17 grams | 25 calories |
Fats | 16.33 grams | 147 calories |
Greek Yougurt: 1 cup
Grams | Calories | |
Protein | 14.04 grams | 56 calories |
Carbohydrates | 18.82 grams | 75 calories |
Fats | 0.44 grams | 4 calories |
Cottage Cheese: 1 cup
Grams | Calories | |
Protein | 25.04 grams | 100 calories |
Carbohydrates | 2.68 grams | 11 calories |
Fats | 0.61 grams | 5 calories |
Salmon: 3oz
Grams | Calories | |
Protein | 16.86 grams | 67 calories |
Carbohydrates | 0 grams | 0 calories |
Fats | 5.39 grams | 49 calories |
Egg Whites: 1 Large
Grams | Calories | |
Protein | 3.47 grams | 14 calories |
Carbohydrates | 0.34 grams | 1 calories |
Fats | 0 grams | 0 calories |
Chicken Breast: 100 grams
Grams | Calories | |
Protein | 21.39 grams | 86 calories |
Carbohydrates | 0 grams | 0 calories |
Fats | 3.08 grams | 28 calories |
Lean Ground Turkey: 100 grams
Grams | Calories | |
Protein | 21.77 grams | 87 calories |
Carbohydrates | 0.00 grams | 0 calories |
Fats | 2.86 grams | 26 calories |
Top Round Steak: 100 grams
Grams | Calories | |
Protein | 22.79 grams | 91 calories |
Carbohydrates | 0.00 grams | 0 calories |
Fats | 2.50 grams | 23 calories |
Bison: 100 grams
Grams | Calories | |
Protein | 18.67 grams | 75 calories |
Carbohydrates | 0.00 grams | 0 calories |
Fats | 15.93 grams | 143 calories |
Oats: 1 cup
Grams | Calories | |
Protein | 26.35 grams | 105 calories |
Carbohydrates | 103.38 grams | 414 calories |
Fats | 10.76 grams | 97 calories |
Whole Wheat Pasta: 5 oz
Grams | Calories | |
Protein | 14.48 grams | 58 calories |
Carbohydrates | 70.05 grams | 280 calories |
Fats | 2.94 grams | 26 calories |
Brown Rice: 1 cup
Grams | Calories | |
Protein | 5.03 grams | 20 calories |
Carbohydrates | 44.77 grams | 179 calories |
Fats | 1.76 grams | 16 calories |
Sweet Potato: 100 grams
Grams | Calories | |
Protein | 1.65 grams | 7 calories |
Carbohydrates | 24.28 grams | 97 calories |
Fats | 0.3 grams | 3 calories |
Quinoa: 1 cup Quinoa: 1 cup
Grams | Calories | |
Protein | 22.27 grams | 89 calories |
Carbohydrates | 117.13 grams | 469 calories |
Fats | 9.86 grams | 89 calories |
Black Beans: 1 cup
Grams | Calories | |
Protein | 41.9 grams | 168 calories |
Carbohydrates | 121 grams | 484 calories |
Fats | 2.75 grams | 25 calories |
VEGETABLES: Broccoli: 100 grams
Grams | Calories | |
Protein | 2.98 grams | 12 calories |
Carbohydrates | 5.24 grams | 21 calories |
Fats | 0.35 grams | 3 calories |
Spinach: 100 grams
Grams | Calories | |
Protein | 2.86 grams | 11 calories |
Carbohydrates | 3.50 grams | 14 calories |
Fats | 0.35 grams | 3 calories |
Arugula: 100 grams
Grams | Calories | |
Protein | 2.58 grams | 10 calories |
Carbohydrates | 3.65 grams | 15 calories |
Fats | 0.66 grams | 6 calories |
Lettuce: 100 grams
Grams | Calories | |
Protein | 1.30 grams | 5 calories |
Carbohydrates | 3.50 grams | 14 calories |
Fats | 0.30 grams | 3 calories |
Celery: 100 grams
Grams | Calories | |
Protein | 0.75 grams | 3 calories |
Carbohydrates | 3.65 grams | 15 calories |
Fats | 0.14 grams | 1 calories |
Asparagus: 100 grams
Grams | Calories | |
Protein | 2.28 grams | 9 calories |
Carbohydrates | 4.54 grams | 18 calories |
Fats | 0.20 grams | 2 calories |
Bell Peppers: 100 grams
Grams | Calories | |
Protein | 0.89 grams | 4 calories |
Carbohydrates | 6.43 grams | 26 calories |
Fats | 0.19 grams | 2 calories |
FRUIT: Blackberries: 1 cup
Grams | Calories | |
Protein | 1.04 grams | 4 calories |
Carbohydrates | 18.37 grams | 73 calories |
Fats | 0.56 grams | 5 calories |
Blueberries: 1 cup
Grams | Calories | |
Protein | 0.97 grams | 4 calories |
Carbohydrates | 20.49 grams | 82 calories |
Fats | 0.55 grams | 5 calories |
Orange: 1 large
Grams | Calories | |
Protein | 1.73 grams | 7 calories |
Carbohydrates | 21.62 grams | 86 calories |
Fats | 0.22 grams | 2 calories |
Strawberries: 1 cup (halves)
Grams | Calories | |
Protein | 0.93 grams | 4 calories |
Carbohydrates | 10.67 grams | 43 calories |
Fats | 0.56 grams | 5 calories |
Bananas: 1 medium
Grams | Calories | |
Protein | 1.22 grams | 5 calories |
Carbohydrates | 27.65 grams | 111 calories |
Fats | 0.57 grams | 5 calories |
Apple: 1 Medium
Grams | Calories | |
Protein | 0.26 grams | 1 calories |
Carbohydrates | 21.05 grams | 84 calories |
Fats | 0.5 grams | 5 calories |
This article by Vinny Russo was originally posted on beastsports.com
I have a Bachelors in Science, I am PN.1 certified, NFPT certified, and in the process of obtaining my CN.L (Clinical Nutritional License) and my MSCN (Masters in Applied Clinical Nutrition). My mission is help you reach your health-related goals while educating throughout our journey together. The goal is to have you become a master of your own health by teaching you how nutrition works and what works best for your individual body.
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