High Protein Vegan Smoothies

Protein is important in a weight loss program, and going the vegan route, I can't get it from lean meats. So, in talking to other vegans and vegetarians, I decided to take some of their suggestions. I've been making protein smoothies in the mornings, splitting them with my husband so this recipe is for two:

One organic banana
1/2 c. frozen organic berries, any kind
either 1/4 package silken tofu or one small container soy yogurt, any flavor
one packet of Emergen-C Vitamin powder (I use the Lite variety, 5 calories)
Soy Protein powder (or Whey Protein powder if you aren't going vegan) per package directions (usually 3 T. or 1/4 cup)
1 T. ground flaxseed, oat bran or wheat germ
1 t. cinnamon
Squeeze of agave nectar (about 1 t.) or honey if you want to go non-vegan
1 c. of soy milk (or rice, oat, almond or other non-dairy milk); I use the light variety

Put the solids in the blender, add the powders and the liquid; blend. The agave is for sweetness and is optional. Each of the ingredients is selected for nutritional value. Depending on the ingredients you use, you can compute the calories and this is usually around 185-225 calories.

In addition, since just a shake tends not to get me too far, I have oatmeal for fiber and the whole grains. I've been using "weight control" Quaker instant oatmeal, which is 160 calories. I also put in a few dried cranberries or a few slices of the banana instead of using it all in the shake. I am not a huge oatmeal fan, but I can tolerate this. Another option is making steel cut oats the night before in the crockpot. I'll post a recipe for that later.

With both the smoothie and the oatmeal, this is a meal that is reasonable in calories, low in fat, and high in protein and fiber. It also has a number of health benefits.