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.
Fats:
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
DAIRY:
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
PROTEINS:
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
CARBOHYDRATES :
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
CONDIMENTS :Fat free cooking sprayMustardApple Cider VinegarRed Wine VinegarBalsamic VinegarHot Sauce
Low Sodium Chicken Broth
Walden Farm Products
FLOUR :Wheat FlourOat FlourQuinoa Flour
SWEETENERS :SteviaTruviaBaby Applesauce (no sugar)
Vincent Russo, 25 years old from Kenilworth NJ. Has a BA in Biology from Fairleigh Dickinson University in Madison NJ. A Bodybuilding.com Team Athlete, Silver Model, High School Football Coach, Teacher, Waiter/bartender. Was a top 5 finalist out of 500 guys for bodybuilding.com ‘s 2012 BodySpace Spokes Model. Compete in the Men’s Physique category where in recent competitions placed 2nd in NPC East Coasts (Nov. 2011), and 3rd in Bodybuilding.com ‘s BodySpace Spokes model competition (LA Fit Expo 2012).
Verified Purchase
