Vinny Russo
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Know What’s In Your Kitchen

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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.

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

 

This article by Vinny Russo was originally posted on beastsports.com

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About the Author Vinny Russo

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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