How to Combine Food for Complete Protein

Surely many people will wonder what a complete protein is – especially those who are vegan or follow a vegetarian diet. Complete protein is a protein source that contains all 9 essential amino acids that the body cannot produce in full. Most of us can consume adequate amounts of complete protein without any problems. However, for vegans or vegetarians, complete protein plays an important role in their diet and health.

Table of Contents

Complete protein preparation

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Get enough protein every day. In general, women need about 46 g of protein, men need about 56 g of protein per day. ^{[1] X Research Source}

Track protein consumption throughout the day. You can keep a food diary or download a tracking app on your phone to see how much protein you need throughout the day.
Some subjects will need more protein. If you do moderate to vigorous intensity exercise for more than 45 minutes a day or are trying to lose weight, the total amount of protein you need to consume each day will be more. ^{[2] X Research Source}

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Combine the right foods. Incorporating some plant-based proteins will help create a complete protein. ^{[3] X Source of Research} You should include a variety of whole grains, nuts, and beans as they help provide all the essential amino acids the body needs to make complete protein.

Combine beans and whole grains for complete protein. Examples include: rice and beans, lentils and wheat, shredded wheat with beans or peanut butter with whole grain bread.
Combining beans with nuts also provides complete protein.

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Eat whole grains. Whole grains provide the essential ingredients for a complete protein. Include a variety of whole grains each week to ensure a varied diet. Eating whole grains enhances complete protein in the diet.

Whole grains are unprocessed and contain all parts of the grain – germ, endosperm, and bran. Whole grains are richer in nutrients, such as fiber and protein, than processed grains like white flour or white rice. ^{[4] X Research Sources}
Include whole grains like oats, oatmeal, whole-grain pasta, shredded wheat, buckwheat, millet, quinoa, or brown rice.

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Eat a variety of beans and nuts. Other important food groups that help make complete protein are legumes and nuts. Include a variety of beans and nuts each week.

Include legumes such as beans, lentils, peanuts and peas. Also, add nuts like walnuts, almonds, cashews, pumpkin seeds, sesame seeds, pistachios and pecans.
Nuts are also a great source of healthy fats. This is an important nutrient for vegetarians or vegans with limited intake of healthy fats. ^{[5] X Trusted Source Mayo Clinic Go to Source}

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Fortified with plant-based protein supplements – complete proteins. There are many types of plant proteins that are considered complete proteins. For example, soybeans, quinoa, hemp seeds and buckwheat are considered good sources of complete protein. ^{[6] X Research Sources}

Cooked quinoa or buckwheat can be stored in the refrigerator/freezer as a cereal side dish or as a main dish ingredient.
Hemp seeds can be added to cereal, sprinkled on salads or added to breakfast yogurt. Hemp seeds are also a great source of healthy fats. ^{[7] X Research Sources}

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Eat a variety of beans and whole grains throughout the day. It was once thought that a whole grain or bean should be consumed with each meal to create complete protein. Today’s research shows that simply consuming both of these foods throughout the day can provide your body with all the amino acids it needs. ^{[8] X Research Sources}

Keeping a food diary or using a tracking app can help you figure out how to add plant protein throughout the day. Follow up to make sure you’re getting a variety of protein-rich foods.
Beans are a basic and necessary food in the diet of vegetarians because they cannot get protein from animals.

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Make a menu for the meal. A carefully prepared menu will help ensure a healthy and protein-rich food source every day. When food resources are limited, you need to pay more attention to ensure there is no shortage. This step is especially useful for people who are busy and do not have time to consider each source of protein consumed each day.

Take 1-2 hours of your free time and plan out your weekly meal plan. Each day’s menu should contain complete protein foods and a variety of plant-based proteins.
Make a list of the food you need to buy to prepare the meal. Thus, you just need to go to the market/supermarket and buy according to the list.

Incorporate other protein sources

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Fortified with animal milk and eggs. Dairy products and eggs are both complete proteins. For vegetarians, consuming this animal-based food group is a simple way to add complete protein in the diet and significantly improve total protein intake.

Incorporate a variety of dairy products – cheese, yogurt, milk and cottage cheese are all fairly high in protein. Not only that, these preparations are also rich in beneficial nutrients such as calcium and potassium. ^{[9] X Research Source}
Eggs are not only a complete protein source, but also contain good fats and amino acids. Eat eggs in the morning or eat hard-boiled eggs as an afternoon snack. ^{[10] X Research Source}

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Cooking with soy products. Tofu, soybeans, and even seitan are all considered complete proteins. It’s a less processed food source than meat alternatives, but it’s also rich in protein and keeps you full for longer. ^{[11] X Research Source}

You may find it difficult to prepare dishes from tofu, soybeans, and noodles. So you should look up recipes and recipes online or read cookbooks to learn how to prepare these unique ingredients.
Try a variety of recipes that use tofu or soybeans. You might not like it at first, but after trying out different recipes, you’ll be able to pick out a few favorites.

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Buy and try meat substitutes. Currently, there are many meat substitutes made from TVP (from soybeans) on the market. Examples include hot dogs, bacon, cheese, sandwiches, chicken nuggets, and cold cuts.

Try some meat substitutes. There are many brands to choose from and this is a quick, simple way to replace meat in meals.
Remember these foods go through a lot of processing to taste and look like meat. If you want to avoid consuming processed foods or want to maintain a diet of whole foods, it is best to limit meat substitutes in your diet.

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Try a protein supplement. Not everyone has the time to prepare a complete meal with full protein. Protein supplements can be in the form of bars or shakes and help increase the amount of protein in a meal (especially for busy people). ^{[12] X Research Source}

Choose supplements that contain the right amount of protein. Most dietary supplements should contain at least 10 g of protein, while shakes should contain at least 15-20 g of protein. ^{[13] X Research Source}
There are many brands of protein supplements. Therefore, you should buy a little of each to try before buying in bulk.
Should choose functional foods in accordance with the overall diet. If you want to lose weight or maintain weight, you should choose low-calorie supplements.

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Eat meat from time to time. If you don’t necessarily have to be a vegetarian, you should consider adding meat such as poultry, red meat, fish/seafood or pork to your meal.

Meat is an excellent source of protein. Meat is rich in protein and is always a 100% complete protein source. ^{[14] X Research Source}
In addition, meat is rich in iron, B vitamins and other nutrients necessary for a healthy diet. ^{[15] X Research Source}

Advice

Protein is an essential source of nutrients for your diet and overall health. You should try to meet the minimum protein requirement each day, but don’t worry if you sometimes miss this need.
You may have a hard time learning about amino acids and complete proteins. Therefore, you should try to focus on foods to eat regularly instead of learning about the chemistry and science background.
Consider taking a supplement if you have difficulty preparing meals that contain enough protein. Protein powder can be mixed with milk, water, fruit juice, coffee or other drink to create protein shakes or smoothies.
If being a vegetarian or following a strict vegetarian diet makes it difficult for you to get enough protein, consider incorporating dairy or eggs in an appropriate and scientific way.

Steps

Complete protein preparation

Incorporate other protein sources

Advice

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