High Protein Homemade Snacks

Protein is the building block for muscle repair and development. Healthy adults need 0.8g of protein for each kilogram, or 2.2 lbs. of body weight, according to "Nutrition Concepts and Controversies." Generally, men should consume 56g a day and women 46g a day. Athletes may need slightly more protein, depending on the amount of activity they do.

Protein Shake

Shakes and smoothies can be a refreshing post-workout snack. There are many alternatives to making protein smoothies and shakes. MayoClinic.com has a basic recipe that has 32g of protein for one serving. This recipe calls for 1 cup of vanilla yogurt, 1 cup of milk, one medium banana, 2 tbsp. of wheat germ and 2 tbsp. of protein powder. Cut up the banana and place it in a blender with the other ingredients and blend until smooth. A person can add more fruits to the drink and can add peanut butter for more protein and calories.

Tuna Sandwich

Two ounces of tuna has 14g of protein, 42 calories and zero grams of fat. Serve tuna on a slice or two of whole-wheat bread, whole-wheat crackers or whole-wheat tortilla to add complex carbohydrates.

Protein Bars

In a large bowl, combine the 1 cup soy protein powder, ½ cup oat bran, ½ cup whole-wheat flour, ¼ cup wheat germ and 1/2 tsp. of kosher salt. Set aside. In a small bowl and chop ½ cup of raisins, ½ cup dried cherries, ½ cup blueberries and ½ cup apricots and set aside. Mix each of these ingredients in a bowl one at a time and mix until smooth. Combine one package of soft silken tofu, ½ cup of unfiltered apple juice, ½ cup dark brown sugar, 2 eggs and 2/3 cup peanut butter. Add this to the protein powder mixture and mix well. Stir in the dried fruit until thoroughly mixed. Spread evenly in a 13-inch by 9-inch glass dish lined with parchment paper and lightly coated with cooking spray. Bake in the oven for 35 minutes at 350 degrees Fahrenheit or until the internal temperature reaches 205 degrees Fahrenheit. Let cook, and cut into squares and store in an airtight container for up to a week.