The Ultimate Guide to Complete Protein Combinations for Vegans

Protein isn’t the be-all and end-all nutrient it’s made out to be.

Yes, protein has many health benefits. Like supporting healthy growth and development, immune function, building muscle, and weight management, to name a few. But ask your typical athlete, bodybuilder, or dietitian who lives and dies by their protein intake, and they’ll tell you that you NEED at least 150 to 200 grams of animal-based protein daily to “make gains.” While protein intake is undeniably important for building muscle mass, a better option for your long-term health is to get your protein from plant-based sources (and not overconsume it). You just need to know the best plant protein sources and how to combine them to form complete proteins.

Regardless of your health and fitness goals, learning this skill will help you get all the protein you need while adding healthy years to your life (and reducing your carbon footprint).

Let’s talk amino acids.

Flashback to high school biology class:?

Amino acids are the “building blocks” of protein. When you eat food containing protein, hydrochloric acid and enzymes in your stomach break down the protein into amino acids for digestion. Amino acids then move on to your small intestine, where they’re further broken down before being transported through your blood and absorbed.

There are 20 amino acids in total. Your body produces 11 of them in sufficient quantities. The other nine are “essential,” meaning you must obtain them through diet. Ideally, from food first and supplements second. Among the essential amino acids (EAAs) are the three branched-chain amino acids (BCAAs) — leucine, isoleucine, and valine. These guys receive plenty of attention in the fitness world for their muscle growth and recovery benefits.

And it’s these essential amino acids that determine whether or not a protein source is “complete.”

What are complete proteins?

Name any plant-based food and I bet you it has protein.

Every whole food contains all nine EAAs. This includes avocado, broccoli, kiwi, berries, asparagus, artichokes, and the like. However, most don’t have all nine EAAs in sufficient amounts. The amount of EAAs in a given food separates “complete” from “incomplete” protein sources. For example, buckwheat, chia seeds, quinoa, and tofu are plant-based complete protein sources since they contain adequate amounts of all nine EAAs.

But you don’t need to eat these foods exclusively to meet your protein needs on a plant-based diet. Enter complementary proteins.

Notes on Complementary Proteins

Variety truly is the spice of life.

After all, who wants to eat endless quinoa bowls or servings of tofu scramble to get enough protein? Here’s where introducing complementary proteins into your plant-based diet can help.?

You likely eat many complementary proteins already without realizing it. Complementary proteins are two or more incomplete protein sources that, when combined, compensate for each other's lack of amino acids. However, they don’t have to be consumed at the same time. They'll complement one another as long as they’re consumed on the same day.

For example, many plant-based protein sources are low in the amino acids methionine and lysine, like rice and beans. These two “incomplete” proteins form a complete protein when combined. They complement one another’s amino acid profile. That’s because rice is low in lysine while beans are high in it. Conversely, beans lack methionine, but rice doesn’t.

And the best part? You don’t have to eat complementary proteins at the same time. Instead, you can have one at breakfast and the other at dinner to help meet your daily protein needs.

Plant protein vs. Animal protein

But wait, isn’t animal protein better than plant protein?

It depends.

Before diving in, I ask you to define “better than.” Is plant protein better for your immune system? Is animal protein superior for muscle growth? Protein needs vary widely depending on age, gender, activity level, and health status. A 70-year-old sedentary male will have drastically different protein requirements than a 20-something female fitness influencer on Instagram.

A 2021 systematic review published in Nutrients concluded that “animal protein tends to have a more favorable effect on lean mass than plant protein, and the benefit appears more pronounced in younger adults.” However, the researchers noted that protein source doesn’t impact muscle strength. Instead, animal protein’s muscle-building benefits are likely due to its higher concentration of leucine, an amino acid that stimulates muscle protein synthesis.?

But at what cost to your health are you willing to pay for a slight muscle-building advantage from animal protein? Plant proteins have been associated with reduced chronic disease risk, including cardiovascular disease (the number one killer worldwide), cancer, diabetes, obesity, and metabolic syndrome, according to a 2020 meta-review published in Nutrients. The review also found plant proteins to be better for kidney function and maintaining lean body mass. So while you may get a few extra grams per serving from animal protein, is it worth the health risk? Plus, animal protein production is unsustainable and negatively impacts the environment.

Fortunately, plant proteins offer a sustainable solution to our protein needs. Combining complementary plant-based proteins, or supplementing a high-quality vegan protein powder, can help you get all the protein (and leucine, if you’re an athlete) you need without animal products.

The best complete protein sources and combinations for vegans.

Regardless of your age, gender, activity level, or diet, adding more of these plant-based complete protein sources to your weekly menu will ensure you meet your daily protein needs while supporting excellent overall health.

Vegan Complete Protein Sources

Note: Each provided protein amount is per 100-gram serving.

Buckwheat: 13.2 grams protein / 0.8 grams leucine

Edamame: 11.9 grams protein / 0.8 grams leucine

Ezekiel bread: 14.7 grams protein

Quinoa: 4.4 grams protein / 0.3 grams leucine

Seitan: 24.7 grams protein

Spirulina: 57.5 grams protein / 5.0 grams leucine

Tempeh: 20.3 grams protein / 1.4 grams leucine

Tofu: 17.3 grams protein / 1.4 grams leucine

Vegan Complete Protein Combinations

1. Spinach salad with chickpeas and sunflower seeds

Any legume and nut combo makes a great complete protein food. Chickpeas have limited amounts of methionine while sunflower seeds lack lysine.

2. Peanut butter on whole-wheat toast

Peanut butter doesn’t have enough methionine, but whole-wheat bread does. Meanwhile, whole-wheat bread is low in lysine and threonine, but peanut butter has plenty.

3. Lentils and almonds

Lentils are low in methionine and almonds are limited in lysine. So tossing a handful of almonds in with a lentil dish will complete the amino acid profile.

4. Whole wheat pasta and peas

Red lentil, chickpea, black bean, edamame, and whole wheat pasta are great high-protein options, but they don’t have a complete amino acid profile. Peas are a legume high in protein that complement whole wheat pasta’s lack of lysine and threonine. Conversely, whole wheat complements peas’ lack of methionine.

5. Hummus and whole-wheat pitas

Hummus is a versatile food made from chickpeas and tahini that can be used as a dip, spread, or sauce. Enjoy alongside whole-wheat pitas to complement the limited amount of methionine in chickpeas and provide a complete amino acid profile.

6. Barley and lentil soup

Barley is a whole grain low in lysine and threonine. Lentils are low in methionine. But put the two together and you have a winning combination for a complete protein meal.