Get ready, because we're about to sound like your mother. No matter how many times over the years we've told you guys, "Your diet is just as important as your training," most of you just can't get your act together. Do you want muscle or not? To help you once and for all, we're taking the complexity out of the diet equation. In simple terms, here are 23 essentials you need in your kitchen. Having this stuff on hand is half the battle, so stock up, straighten out and fly right!

FRESH FRUITS AND VEGETABLES: Red, orange, white, green and purple hues are loaded with healthy phytonutrients, notes Debra Wein, MS, RD, LDN, president and cofounder of The Sensible Nutrition Connection, Inc. Sliced peppers, baby carrots, berries and oranges are easy snacks.

OLIVE OIL: Use this source of healthy omega-9 fatty acids for cooking and on salads. Keep it in the fridge to maintain freshness.

EGGS: One egg packs a solid 6 grams of protein. A tip from nutritionist and trainer Jay Robb, author of The Fat-Burning Diet (Loving Health Publications, 2004): Hard-boil 12 at a time, and you'll always have a mini muscle meal at your fingertips.

LETTUCE: Colorful leaves (spinach, kale, romaine) are loaded with B vitamins, which are essential for energy production, says Wein.

FRESH-SLICED TURKEY BREAST: This lean meat packs 24 protein grams per 4-ounce serving.

LEMONS: "Ideal for flavoring water," Wein points out.

FISH: A proteinladen food that also features generous amounts of omega-3 fatty acids.

BEEF: A killer source of B vitamins, iron and all-natural creatine, the leanest cut is top round, which features 36 grams of protein and just 5 grams of fat per 3.5-ounce serving.

LOW-FAT DAIRY PRODUCTS AND CHEESES: These provide calcium, which has been shown to help with weight management, according to Wein. Blend 6 ounces of fat-free plain yogurt with a scoop of whey protein, a few raw nuts and some ground-up golden flaxseed for a great on-the-go breakfast.

FLAXSEED OIL: An essential oil for omega-3 fatty acids. "Drop a tablespoon into a protein drink 1-3 times a day," suggests Robb.

The Cupboard

CANNED BEANS: A great source of low-fat protein that's also high in fiber. "It's one of the most healthful protein sources," remarks Wein. Use them in salads, chili, tacos or alone.

OATMEAL: It jumpstarts your metabolism and keeps you feeling fuller longer and is also high in fiber and a good source of healthy complex carbs.

PROTEIN POWDER: Look for a whey-based protein that contains at least 23-24 grams of protein per ounce, Robb advises. An ounce of protein is 28 grams, so make sure you're getting a lot of protein and just a little bit of flavoring with every scoop.

ONIONS AND GARLIC: They're high in the phytonutrient allicin, which helps prevent cancer, Wein says. Plus, they add flavor to any meal. Refrigerate after cutting.

SPICES: Basil, oregano, parsley, red pepper and chili powder are all great ways to flavor a dish without adding calories, carbs or fat.

RAW NUTS: One ounce of walnuts contains about 2 grams of healthy omega-3 fatty acids, a little more than you'd get in 3 ounces of salmon. Almonds carry roughly twice the calcium of milk, explains Robb. Pecans are rich in cholesterol improving phytosterols.

CANNED LIGHT TUNA: With a whopping 42 grams of protein per 6-ounce can, this is one of the best foods to stack on your shelf. Get it packed in water, which will give you less than 2 grams of fat per serving--12 grams less than oil-packed.

YAMS, SQUASH AND POTATOES: These provide fuel for workouts and help with recovery to nurture muscle growth.

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STOCK YOUR FRIDGE AND CABINETS LIKE A PRO--A BODYBUILDING PRO, THAT IS

What does three-time Arnold Classic champ Jay Cutler keep in his kitchen? To find out, we went straight to the source--his wife Kerry, who prepares most of his meals.

FOOD: We tend to stick to the basics: for carbs, oatmeal and basmati, jasmine or brown rice. For protein, turkey breast, orange roughy, top round steak and shrimp. Vegetables usually consist of broccoll, asparagus and mushrooms. Fruits consist of bananas only. This is in the dieting phase, which we're in right now. I usually cook every two hours for Jay.

APPLIANCES: Our rice cooker goes 24/7 with jasmine or basmati rice. I have one George Foreman grill inside the house and one outside; I use the outdoor one to cook fish so it doesn't smell up the house. I use a steamer for broccoll and asparagus mostly during the dieting phase. The blender is used throughout the day to spin up Nitrotech and Celltech drinks for Jay. The skillet gets a lot of action-frying eggs in cooking spray or cooking turkey breast or steak. The espresso/cappuccino maker is for our late-afternoon caffeine fix. And I use a food scale to weight Jay's carbs and protein on- and off-season.