PrintMuscle-building Foods Made Easy

Use nutrient rich food with  IsaLean Pro and IsaPro to perform at your best!

Use nutrient-rich foods with IsaLean Pro and IsaPro to perform at your best.

We get it. You love IsaLean Pro and IsaPro, but you can’t just rely just on our delicious shakes as your sole source of muscle-building, recovery-boosting protein. You need to combine these products with other protein- and nutrient-rich foods as part of balanced diet.

We are often asked what athletes should do for other meals and which foods they should be consuming on a regular basis. Here’s our advice on how to start:

First and foremost, you should understand how many total calories and macronutrients like protein, carbohydrates, and fats are needed in your diet. Read “How to Customize Isagenix Shake Days for Athletes Seeking Fat Loss” to establish your numbers.

Then, once that is complete, look to the below for balanced food choices including proteins, carbohydrates and fats. These are some of the most nutrient-dense foods that you can find and should incorporate in your diet whether you’re a hard-training runner or a recreational weightlifter.

 

Vegetables Fruits Nuts, Seeds & Legumes Seafood
Asparagus Apples Almonds Cod
Avocados Apricots Cashews Salmon
Beets Bananas Flaxseeds Trout
Bell peppers Blueberries Peanuts Scallops
Broccoli Cantaloupe Pumpkin seeds Shrimp
Brussels   sprouts Cranberries Sesame seeds Tuna
Cabbage Figs Sunflower   seeds
Carrots Grapefruit Walnuts Poultry & Meats
Cauliflower Grapes Black beans Beef, any   lean cut
Celery Kiwifruit Dried peas Chicken,   thighs and breast
Collard   greens Lemon/Limes Garbanzo   beans Lamb,
Corn Oranges Kidney beans Turkey,   thighs and breast
Cucumbers Papaya Lentils
Eggplant Pears Lima beans Eggs & Dairy
Fennel Pineapple Miso Cheese
Garlic Plums Navy beans Cow’s milk if   tolerated
Green beans Prunes Pinto beans Eggs
Green peas Raisins Soy sauce Yogurt
Kale Raspberries Soybeans Greek Yogurt
Leeks Strawberries Tofu and   Tempeh Cottage   cheese
Mushrooms,   crimini Watermelon Egg whites
Mushrooms,   shiitake Herbs & Spices
Mustard   greens Grains Basil
Olive oil,   extra virgin Barley Black pepper Condiments
Olives Brown/white   rice Cayenne   pepper Hot sauce
Onions Buckwheat Chili pepper,   dried Mustard
Potatoes Millet Cilantro Oil and   vinaigrette dressing
Romaine   lettuce Oats Cinnamon,   ground Salsa
Sea   vegetables Quinoa Cloves Low Sugar   Sauce
Spinach Rye Cumin seeds
Squash,   summer Whole wheat Dill
Squash,   winter Rice Cakes Ginger
Sweet   potatoes Mustard
Swiss chard Oregano
Tomatoes Parsley
Turnip greens Peppermint
Yams Rosemary
Sage

 

Overwhelmed with all the choices? Here are some simple power-packed meals you can use in your meal plan to help build muscle and recover faster for your next workout.

Chipotle Turkey Chili

Ingredients:

  • 2 lbs. lean or extra lean ground turkey
  • 2 (14.5 oz.) cans fire roasted diced tomatoes
  • 1 can kidney beans
  • 4 cups low-sodium beef broth
  • 1 large red onion, diced
  • 3 cloves garlic, diced
  • 1 can chipotle chilies in adobo sauce, diced
  • 2 Tbsp. chili powder

Directions:

  1. Brown turkey in large pot on medium high, add chili powder.
  2. Add the onion and garlic and cook with turkey until the onions are soft.
  3. Add kidney beans, chipotle peppers, and beef broth.
  4. Cover and cook at a low simmer for about 1 hour.
  5. Take the lid off and let simmer for 5-10 minutes.
  6. Taste, season with salt and pepper if necessary.

(If more carbohydrates/calories are needed for the meal then put chili over 1/2 cup to 1 cup of steamed brown rice or other whole grain)

Makes 6 servings. 

Calories per serving: 355  Protein: 35g  Carbs: 25g  Fat: 12g  Fiber: 5g

 

Rosemary-Honey Trout with Vegetables

Ingredients:

  • 4 trout fillets
  • Marinade:
    3 Tbsp. olive oil
    3 Tbsp. balsamic vinegar
    3 Tbsp. honey
    3 Tbsp. lemon juice
    2 Tbsp. rosemary, chopped
  • Roasted Vegetables:
    2 red onions, quartered
    2 green peppers, chopped or quartered
    2 red peppers, chopped or quartered
    2 carrots, chopped or halved

Directions:

  1. Add ingredients for marinade in bowl. Mix and add trout and leave covered in fridge for 2-3 hours.
  2. Add vegetables to roasting tray with a drizzle of olive oil and splash of balsamic vinegar.
  3. Place fish on separate roasting tray and cover with foil.
  4. Place vegetables and fish on trays into 350 degree oven for 25 mins or until cooked.

(If more carbohydrates/calories are needed for the meal then add half a cup to 1 cup of steamed brown rice or other whole grain)

Makes four servings.

Calories per serving: 230  Protein: 30g  Carbs: 15g  Fat: 5g

 

Grilled Spiced Chicken & Sweet Potato

Ingredients:

  • 2 Tbsp. lemon juice
  • 1 Tbsp. chili sauce
  • 1/2 Tbsp. Dijon mustard
  • 1 tsp. dried basil
  • 1 tsp. minced parsley
  • 4 oz. boneless, skinless chicken breast
  • 1 small baked sweet potato (with skin)
  • 1 cup steamed broccoli, chopped
  • 1 tsp. dried pecans, chopped

Directions:

  1. Heat grill. Combine lemon juice, chili sauce, Dijon mustard, basil, and parsley in  baking dish; mix well. Place chicken in baking dish and cover in marinade.
  2. Cover dish and marinate chicken in refrigerator for 30 minutes.
  3. Drain marinade.
  4. Grill chicken over medium heat for about 10 minutes.
  5. Bake sweet potato in microwave for 8 to 10 minutes.
  6. Serve chicken with baked sweet potato topped with pecans, broccoli, and side salad.

(If more carbohydrates/calories are needed for the meal then add half a cup to 1 cup of steamed brown rice or other whole grain)

Makes one serving.

Calories: 290  Protein: 27g  Carbs: 30g  Fat: 6g

All of the above are some good starter ideas to get you well on your way to balanced nutrition needed to perform as a hard-training athlete. Portions can be adjusted to your specific needs, as well as adding in more carbohydrates such as brown rice, sweet potatoes, and plenty of fruits and vegetables. While the food list offers a broad spectrum of nutrients, be sure to come up with your own favorite recipes as well.