Do you know we need between .8g-1g of protein per kg of our body weight daily? And that many of us eat way too much unnecessary low-nutrient carbs? Here is a list of some great vegan proteins showing exactly how much per serving and a smoothie recipe to try out…
VEGAN PROTEIN SMOOTHIE INGREDIENTS
| Protein/100 g | Protein per serving | Calories/10 g | |
| Sun Warrior | 71.9g | 21g scoop = 15 g | 80 kcal |
| Hemp | 46g | 10g heaped tablespoon =4.6 g |
36 kcal |
| Pea protein | 80g | 10g heaped tablespoon =8 g |
35 kcal |
| Peanut Butter | 29.6g | 10g heaped tablespoon = 2.96g |
59.6 kcal |
| Moringa | 23.8g | 10g heaped tablespoon = 2.38g |
30.7 kcal |
| 1 banana | 1 medium banana = 1.3g |
105 kcal | |
| Raw cacoa beans | 12g | 10g heaped tablespoon = 1.2g |
60 kcal |
| Smoothie | 35.44g | 406.3 kcal |
For Vegan Protein smoothie, just blend powders, banana, water and ice. Mix and match to meet protein/calories levels that you need. To add of the powders, you will be making a very filling smoothie. Feel free to leave one or two of the powders out. Also please note the Sun warrior has added stevia, a natural sweetener. It tastes like an artificial sweetener but it very natural. If you don’t want added sweetener, I recommend a double spoon of the Pea Protein instead. For my own body weight this smoothie (even with 3-4 protein powders) is more than 50 % the RDA of protein and I like to take this in the morning with any other vitamin supplements I am taking to have it done and dusted for the day.
P.S I have included Peanut butter cos it tastes great, but it often contains a fungus called Aflatoxin which depresses the immune, so I limit it and add in other nut butters as options.
Now lets compare to the average veggie breakfast….
| Protein per 100 g | Protein per serving | Calories per serving | Calories for breakfast | |
| Egg | 13g | 1 egg = 6 g | 80 kcal | 2 eggs = 160 kcal |
| Toast | 2.5g | 65 | 2 slices = 130 kcal | |
| With butter | .04g | 36 per pat | 2 pats= 72 kcal | |
| Breakfast | 8.54 | 181kcal | 362 kcal |
| Protein per serving | Calories per serving | |
| Smoothie without pea protein |
27.44 | 370.3 kcal |
| Eggs n’ Toast | 8.54 | 362 kcal |
Result : Protein Smoothie has roughly the same amount of calories and over 3 times more protein than the average veggie breakfast.
