Complementary Protein Combos
A food is considered a complete protein when it contains all nine essential amino acids that our body can’t produce on its own. By comparison, incomplete proteins contain some, but not all, of the essential amino acids, and in various amounts.
Complete proteins contain all nine essential amino acids in consistent amounts. Complete protein sources include things like:
- Fish.
- Poultry.
- Eggs. Beef.
- Pork.
- Dairy.
- Whole sources of soy (like tofu, edamame, tempeh and miso).
Most plant based sources of protein are missing or contain limited quantities of one or more of the essential amino acids necessary for human health.
While many of the complete proteins are meat-based, many incomplete proteins are more vegetarian- and vegan-friendly.
They include:
- Legumes (beans, peas, lentils).
- Nuts.
- Seeds.
- Whole grains.
- Vegetables.
This is where Complementary Proteins fill your plate! The key? Variety. When combined strategically, you can be sure to hit all of the essential amino acids to fuel each and every cell.
Check out these easy, tasty food combinations to fill your plate and energize your body:
Plant Based Combos for Complete Protein
- Brown rice + black beans
~7g protein per cup,together they form a complete protein
- Lentils + whole grain pita
Great combo for soup + dip or snack plate
- Peanut butter on whole grain toast
Breakfast or snack with all essential aminos
- Hummus + whole grain crackers
Chickpeas + sesame seeds + grains = solid pairing
- Tofu stir fry with quinoa
Tofu is already a complete protein, but quinoa adds more support
- Split pea soup + sprouted grain bread
Fiber, iron, and full amino acid profile
Mixed Source and Smart Snack Pairings
- Greek yogurt + hemp seeds
High protein + complete amino profile
- Eggs + sweet potato + black beans
A powerhouse breakfast bowl
- Cottage cheese + sliced fruit + flax/chia
Balanced mix of protein, fat, and fiber
- Chickpeas and Greek yogurt
in a bowl or wrap with veggies and/or grilled chicken
- Apple and Peanut Butter Greek Yogurt and Berries
- Cottage Cheese and Fruit
- Hummus and Bell Peppers
- Hard Boiled Egg and Whole Grain Crackers Banana and Almond Butter
