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Vegan Protein Powder Meal Replacements

May 30, 2011 | By Carly Schuna
Vegan Protein Powder Meal Replacements
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A vegan diet is one that eschews all animal-based products, including dairy items, eggs and honey in addition to meat and seafood. Since the most commonly available protein powder is a form of whey protein, which is derived from milk, vegans must seek out plant-based alternatives to use as healthy meal replacements.

Nutrition Facts

Four vegan alternatives for whey protein powder are soy powder, pea powder, brown rice powder and hemp powder. All have more protein than whey powder, and all have the same serving size of about 30 g. In a serving of whey powder, there are 120 calories, 2 g fat, 4 g carbohydrates, 2 g fiber and 7 g protein. In contrast, soy powder has about 110 calories, 1 g fat, no carbohydrates, no fiber and 24 g protein. Pea powder has about 130 calories, 2 g fat, 1 g carbohydrates, no fiber and 28 g protein. Brown rice powder has 120 calories, no fat, 4.5 g carbohydrates, 3 g fiber and 24 g protein, and hemp powder has 120 calories, 3 g fat, 14 g carbohydrates, 14 g fiber and 11 g protein.

Benefits

If you're trying to lose weight, it can be helpful to substitute a protein drink for a full meal. In 2003 research published in the "Nutrition Journal," Dr. Steven B. Heymsfield and several colleagues found that overweight and obese study subjects who used daily soy-based meal replacements lost more weight over a 40-week period than participants who followed a conventional low-calorie diet. Vegan meal replacements can be satiating, tasty and nutritious if you prepare them with wholesome ingredients in addition to protein powder, such as low-fat soy yogurt or milk and fresh or frozen fruit. It can also be difficult for some vegans to get enough protein in their daily diets, so supplementing with powder can help reach that goal.

Downsides

Replacing too many meals with protein powder-based shakes can become a problem, however. "If you rely on protein shakes for regular meals, you'll miss out on the nutritional benefits of whole foods," says Katherine Zeratsky, registered dietitian for the Mayo Clinic. That can lead to nutrient deficiencies, fatigue and other health issues.

Considerations

Before using protein powder in shakes, drinks or another form as a meal replacement, speak with your doctor or a registered dietitian. Unless a medical professional recommends otherwise, don't replace more than one meal a day with a protein-rich alternative. To get all the vitamins, minerals and nutrients that your body needs with a vegan diet, make sure to have daily servings of fruits, vegetables and grains in addition to lean proteins.

References

Article reviewed by Khalid Adad Last updated on: May 30, 2011

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