Many people may be wondering what a complete protein is, especially those following a vegetarian or vegan diet. It is a protein source containing all nine essential amino acids that the body cannot produce properly. Most people can get adequate amounts of complete protein without any problems. However, these organic compounds play quite an important role in the diet and health of vegetarians and vegans.
Steps
Method 1 of 2: Prepare the Complete Protein
Step 1. Consume adequate amounts of protein each day
Typically, women should get around 46g of protein per day, while men should get around 56g.
- Keep track of your protein intake throughout the day. You can use a diary or smartphone app that outlines your food consumption to see how much more you have left to eat as your day progresses.
- Some people may have a higher protein requirement than others. If you have moderate to strenuous physical activity for more than 45 minutes a day or are trying to lose weight, the total amount of protein you should be getting is probably higher than average.
Step 2. Combine the right types of foods
By combining certain plant-based proteins, you will get a complete protein. Try to consume a variety of whole grains, nuts, and legumes. Together, these foods provide all the essential amino acids the body needs to fully meet its protein needs.
- Combine legumes and whole grains for complete protein. Examples include: rice and beans, lentils and barley, bulgur with beans or peanut butter on slices of 100% wholemeal bread.
- Even pairing legumes with nuts and seeds you will get a complete protein.
Step 3. Eat 100% whole grains
Whole grains are an essential building block for creating complete proteins. To make sure you have a varied diet, eat different types of whole grains every week. Taking them will increase the likelihood of adding complete proteins to your diet.
- Whole grains are unprocessed foods that contain all the parts of which they are composed: the germ, the endosperm and the bran. Typically, they have a higher nutritional content that comes in the form of fiber and protein than processed grains like flour or white rice.
- Whole grains include: oats or oatmeal, 100% whole wheat pasta, bulgur, buckwheat, millet, quinoa or brown rice.
Step 4. Eat various types of nuts and legumes
Other key food groups that make up complete proteins are legumes and nuts. Again, choose several to eat each week.
- Legumes include: beans, lentils, peanuts and peas. Between nuts and seeds, consider walnuts, almonds, cashews, pumpkin seeds, sesame seeds, pistachios, and pecans.
- Nuts are also an excellent source of healthy fats. It is especially important to take this into consideration if you are following a vegetarian or vegan diet and have a limited intake of healthy fats.
Step 5. Include plant-based proteins that are complete protein sources in your diet
There are some plant-based proteins that are considered complete. These include soy, quinoa, hemp seeds or buckwheat.
- After cooking, store the quinoa or buckwheat in the refrigerator or freezer to make a quick vegetable side dish or eat them as a main dish.
- You can add hemp seeds to smoothies, use them in salads, or combine them with yogurt in the morning. They are also an excellent source of healthy fats.
Step 6. Consume various types of legumes and grains throughout the day
It was once believed that in order to benefit from complete proteins, one had to consume whole grains and legumes at the same time, with every meal. Studies have shown that by consuming them throughout the day even at different times, the body is able to obtain all the amino acids it needs.
- Your food diary, smartphone apps, or meal planning can help you figure out how to include various kinds of plant-based proteins in your diet throughout the day. Keep track of them to make sure you are consuming a wide variety of proteins.
- Legumes are the fundamental element of vegetarian and vegan diets as these diets do not involve the consumption of animal proteins.
Step 7. Make a meal plan
When conceived well, a meal plan will help you follow a healthy protein-rich daily diet. When food choices are limited, you need to be especially careful not to suffer from deficiencies. This is especially important if you lead a busy life and don't have the time to consider every protein source you consume every day.
- During your free time, spend a couple of hours working out a weekly meal plan. Make sure you take complete protein into account and include a wide range of plant-based protein sources in your daily diet.
- Write your shopping list according to your schedule so that you have a list at hand and only buy what you need at the supermarket.
Method 2 of 2: Include Other Protein Sources
Step 1. Include dairy and eggs in your diet
Dairy products and eggs are complete sources of protein. If you are a vegetarian and consume these animal-based foods, you have an easy way to add complete and healthy protein to your diet and significantly improve your protein needs.
- Include a wide range of dairy products such as cheese, yogurt, milk and cottage cheese - they are all quite high in protein. In addition, they contain other useful nutrients such as calcium and potassium.
- Eggs are not only an excellent source of complete protein, they also contain healthy fats and minerals that are essential for your diet. Try eggs for breakfast or make them hard-boiled for a quick afternoon snack.
Step 2. Cook with soy products
Tofu, tempeh, and seitan are also foods that are part of complete protein sources. They are a little less processed than meat substitutes, but make for a satisfying, protein-rich alternative.
- It can be daunting to cook tofu, tempeh, and seitan. Look for recipes and suggestions on the Internet or consult some cooking manuals to learn how to use these particular ingredients.
- Try various recipes that involve tofu or tempeh. At first they will probably have a taste that won't satisfy your taste buds, but once you try to cook them in different ways, you will find a few recipes that you will like.
Step 3. Buy and taste meat substitutes
Many companies produce vegetable protein-based meat substitutes. These products can include hot dogs, sausages, cheeses, hamburgers, chicken nuggets, and even smoked bacon.
- Taste some meat substitutes. There are various brands on the market that can offer you a quick and easy solution to replacing meat.
- Remember that these foods generally go through a rather heavy transformation process in order to taste similar to that of meat. If you are trying to avoid processed foods or are following a diet based on whole foods, it would be best to minimize the consumption of these types of products.
Step 4. Try tasting some protein supplements
Not everyone has the time to have a full meal that contains an adequate amount of protein. Protein supplements come in the form of bars and shakes that can add adequate amounts of protein to your diet (especially if there is nothing else).
- Choose a supplement that has the right amount of protein. Most bars should have at least 10g of protein, while shakes should have at least 15-20g of protein.
- There are hundreds of brands of protein supplements. Buy individual samples or a few bars before trying to make a large supply.
- Make sure you find a supplement that fits your entire eating plan. If you are looking to lose weight or maintain a certain weight, it would be wise to find a low calorie supplement.
Step 5. Consume meat products every now and then
If you are not following a strict vegetarian or vegan diet, consider adding meat products such as white meat, red meat, fish and seafood, or pork to your diet.
- Meat products are excellent sources of protein. They contain very high amounts of protein and are always 100% complete protein sources.
- Additionally, these animal products have high amounts of iron, B vitamins, and other essential nutrients for a healthy diet.
Step 6. Buy some complete protein books
Check out the library or search the internet and learn about proteins and amino acids. By delving into this topic, you will be able to understand how to choose the foods to include in your diet.
- A complete protein contains all nine essential amino acids, namely histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. The body does not have the ability to produce them, so they must be supplemented through the consumption of certain foods.
- Study the different food combinations to get all the essential amino acids every day.
- Consider getting cookbooks or following a recipe blog designed to provide your body with complete protein.
Step 7. Talk to vegetarian and vegan friends or family members
Many times people who have been following a vegetarian or vegan diet for a long time are quite savvy about complete proteins and can give you great advice.
- Ask if they know of any flavorful recipes that include complete protein sources.
- Talk about your difficulties or what you can't understand, asking for suggestions and advice.
Advice
- Protein is essential nutrients for nutrition and overall health. Try to reach your minimum daily requirement, but don't worry if you sometimes don't meet it.
- Understanding the function of amino acids and complete proteins can be difficult. Try focusing on the foods you regularly need instead of studying the chemical and scientific aspects.
- Consider adding supplements if you have trouble making recipes or dishes that contain satisfying protein intake. Mix the protein powders with milk, water, juice, coffee or other drinks to create smoothies or milkshakes.
- If following a strict vegan or vegetarian diet is complicating the consumption of adequate amounts of protein, consider adding ethically and sustainably produced dairy products or eggs.
