Protein shakes offer many benefits, including muscle growth and recovery post-workout, and appetite suppression for dieters. Many protein shakes contain whey protein, which is derived from milk. While some ovo-lacto vegetarians may include whey in their diets, vegans -- who do not consume any animal products -- need an alternative source of protein. Creating vegetarian protein shakes at home is easy, regardless of the strictness of your dietary regimen.
Soy Shake
Soy protein powder is an alternative to whey powder. Purchase it plain, or sweetened and flavored. It is considered a complete protein, meaning it offers all the essential amino acids in adequate ratios that the body cannot produce on its own. Create a soy protein shake by blending together a banana, a cup of strawberries and 1 cup of soy milk with 1 scoop of soy protein powder. This shake contains just about 400 calories with 30 g of protein.
Rice Powder Shake
Brown rice protein powder is a vegan alternative protein source. It tends to have a grittier, chalkier texture and tastes bitter to some people. Disguising rice protein powder in a smoothie, however, is a way to overcome some of these detractions. Use a high-speed blender to whip together 1 cup pineapple, 2 tbsp. rice protein, 1 cup orange juice and several ice cubes. This shake offers approximately 300 calories with about 15 g of protein. The protein in rice protein powder is not complete, but if you eat a variety of fruits, vegetables, nuts, seeds, grains and legumes daily, you will naturally form complete proteins.
Hemp Powder Shake
Hemp protein powder is a raw vegan option. Hemp is considered a complete protein and the powder is mildly nutty in flavor. Mix 4 tbsp. of the powder into a smoothie made from half of a banana, 1 cup frozen papaya, 1 cup water, 2 tbsp. flax seed meal, 1 date and several ice cubes. This smoothie contains about 375 calories and 13 g of protein.
Nut Butter Shake
Nuts are a source of protein that can be ground into a smoothie. Try blending together 2 tbsp. of almond butter with a frozen banana and a cup of soy milk for a smoothie with 14 g of protein and about 400 calories. The almonds are also a source of heart-healthy fats, vitamin E and magnesium.
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