Vegans can achieve complete protein intake by combining plant-based protein sources that complement each other in terms of amino acid profiles, or by eating complete protein plant-based sources.
To get all the amino acids your body needs for optimal health, it’s important to combine different plant-based protein sources. For example, quinoa and soy are plant-based complete proteins.1
Here are some tips for getting complete protein as a vegan:
- Mix legumes with grains like rice or wheat. An easy way to do this is to eat beans, rice bowls and lentil soup with wholegrain bread.
- Combine legumes with nuts or seeds like sunflower or sesame seeds. Eating a lentil salad with sunflower seeds or peanut butter on whole grain toast is a quick way to do this.
- Mix legumes with soy products like tofu, tempeh or soy milk and eat them with other plant-based proteins or grains.
- Include quinoa or amaranth in your meals or snacks to get all nine essential amino acids.
- Eat complementary protein sources throughout the day like hummus with wholewheat pita, or black beans with corn tortillas.