Know What's in Your Kitchen

Posted on by Vincent Russo

Know What's in Your Kitchen

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).