More protein: 5 high-protein snack recipes

The modern rhythm of life dictates new rules. Nutritionists recommend snacking to keep performance at a high level and not to get tired during the day, as three meals a day is not enough. Elena Shifrina, the creator of BioFoodLab and an expert on healthy lifestyle, told us why the body needs protein and what products can be included in the daily diet to keep the skin, hair and nails in good condition, as well as to saturate the muscles with the necessary components for vigor and strength.

Protein is the main energy component for the human body. It helps to form cells and tissues, as well as maintains normal immune system and metabolic processes in the body. For normal life activity a person needs to consume per day from 0.8 to 2 g of protein per 1 kg of weight. But it is necessary to take into account the physical activity during the day: the greater the load, the more protein is required.

Here are five reasons to include extra protein in your diet:

• it reduces levels of the hunger hormone ghrelin, and increases levels of peptide YY, a hormone that helps maintain a lasting feeling of satiety;
• helps with muscle building and strength and prevents unwanted loss of muscle frame during dieting and vigorous cardio exercise;
• speeds up metabolism, helping you burn more calories throughout the day;
• normalizes blood pressure;
• helps reduce age-related muscle loss.

Choose high-protein snacks that meet your preferences! More and more plant-based protein products are now appearing on store shelves, such as bars, cookies, or milk alternatives. This is a safe substitute for your usual protein. It’s great for those who have given up meat for ethical or medical reasons, as well as for people with dairy allergies and lactose intolerance.

You can also prepare delicious and healthy high-protein snacks yourself. Here are five simple recipes that you can replicate at home.

Protein Smoothie Bowl

Banana and peanuts are a traditional combination for athletes. The former provides the body with carbohydrates for quick energy, while the latter is responsible for supplying quality protein for muscle strength. Prepare this smoothie bowl with soy or oat milk and yogurt for an even bigger serving of protein.

Prep time: 10 minutes.

Ingredients:

• yogurt without fillers – 1 cup;
• soy or oat milk – 1 cup;
• agave syrup – 1 tsp;
• banana – 1 pc;
• peanut paste – 1 tbsp.

For toppings:

Berries, fruit, coconut shavings, nut granola or peanut paste.

In the bowl of a blender, blend 1/4 cup yogurt with soy milk. Add the sliced banana and peanut paste to the blender. Ladle into a nice deep bowl and garnish the finished smoothie bowl with fresh berries, fruit, nuts or peanut paste.

Enjoy immediately or cover and store in the refrigerator for up to two days.

Protein Pancakes

Pancakes are a snack that creates a festive mood even on a weekday. If you want to cut back on carbs in your diet but love to enjoy the deliciousness, try this high-protein recipe.

Cooking time: 30 minutes.

Ingredients:

• gluten-free flour (rice flour, soy flour, or ready mix) – 1 cup;
• protein powder – 2 scoops;
• vanilla extract – 1/2 tsp;
• cinnamon – 1/2 tsp;
• leavening agent – 1 tsp;
• salt – pinch;
• egg – 1 egg
• soy milk – 2 cups;
• peanut paste – 1 tbsp;
• agave syrup – 3 tbsp;
• coconut oil for frying.

Sift some gluten-free flour into a bowl and add vanilla, leavening agent, salt and protein powder.

In another bowl, mix together the egg, soy milk, agave syrup and peanut paste. If you don’t eat eggs, you can make a “vegan egg” from flaxseed: add one tablespoon of ground flaxseed to a bowl, then pour in three tablespoons of hot water. Leave it for a minute and stir to make the mixture homogeneous.

Mix the dry ingredients with the liquid ingredients and whisk to remove lumps. Add more milk if necessary.

Heat a skillet with a little coconut oil and start frying. When the edges start to look dry and bubbles appear on top, flip the pancake and cook the other side until browned.

Serve the dish with peanut paste to increase the amount of protein for your breakfast.

High Protein Hummus and CYBER Breads

Sure, hummus already contains some protein from chickpeas, but that’s often not enough. Add refined hemp seeds to the recipe to boost the protein and healthy fatty acids. And to make the snack even more proper and tasty, top it off with CYBER protein breads.

Prep time: 10 minutes.

Ingredients:

• Purified hemp seeds – 1/4 cup;
• salt – 1/2 tsp;
• cooked chickpeas – 1.5 cups or rinsed and dried chickpeas – 1 can;
• freshly squeezed lemon juice – 2 tbsp;
• crushed garlic – 1 small clove;
• tahini – 1 tbsp;
• ground cumin – 1/2 tsp;
• water – 1/3 cup;
• black pepper;
• CYBER crispbread to serve.

Place hemp seeds and salt in the bowl of a food processor fitted with the S-blade. Grind the seeds for about 30 seconds or until they turn into flour. Then add the chickpeas, lemon, garlic, tahini, cumin and water. Stir all ingredients until smooth – this will take about 1-2 minutes. Season to taste with black pepper and serve with crispy breads.

Chocolate oatmeal with protein and sea salt and a CYBER bar

This oatmeal with protein, chocolate and a pinch of sea salt is both delicious and nutritious. It “hides” as much as 35 g of protein and 11 g of fiber, which improves digestion. Use a CYBER protein bar as a topping. Put it on hot porridge: the temperature will make it soft and sticky, like taffy.

Cooking time: 20 minutes.

Ingredients:

• rolled oats – 1 cup;
• unsweetened almond milk – 2 cups;
• ground flax seeds – 1 tbsp;
• chia seeds – 1 tbsp;
• chocolate protein powder – 4 tbsp;
• cocoa powder – 2 tbsp;
• almond butter – 1 tbsp;
• pinch of cinnamon;
• pinch of salt;
• sea salt for sprinkling;
• CYBER protein bar.

Put the oat flakes, almond milk, flax and chia seeds, protein powder, cocoa powder, almond butter, cinnamon and salt in a medium saucepan. Place over heat and bring to a boil, stirring constantly.

Once boiling, turn the heat down to low and continue stirring for about five minutes or until the porridge thickens to the desired consistency.

Protein chia pudding with vanilla

Chia seeds have a good balance of essential amino acids, so your body can make the most of this plant protein. Plus, they’re low in calories, rich in fiber, calcium, and omega-3 fatty acids. As many as five good reasons to add this superfood to your protein snacks and breakfasts!

Cooking time: 5 minutes.

Ingredients:

• Chia seeds – 2 tbsp;
• hemp seeds – 2 tbsp;
• vanilla powder – 1/4 tsp;
• a little stevia or agave syrup – 2 tbsp;
• a pinch of cinnamon;
• soy milk and vanilla – 3/4 cup.

Place all ingredients in a jar and mix. Cover with a lid and place the chia pudding in the refrigerator for about two hours or more.

Afterward, top with toppings to taste: berries, fruit, nuts – and enjoy!