Proteins are made up of proteins, and 20 types of amino acids form a protein, 9 of which cannot be produced by our body. We are required to source the essential nine amino acids from food.
You might be wondering what incomplete protein sources are. The foods that do not contain the essential amino acids our body needs are considered incomplete proteins.
It brings us to the next question: why are complete proteins important? The answer is simple; our body needs it for muscle growth, creating antibodies, and storing nutrients.
Looking for and Planning meals using complete protein sources can be a hassle. Hence, we have used the article to showcase a complete protein combination chart, examples of complete protein, and much more.
Complete Protein Combinations Chart
Here’s a printable complete protein combinations chart to guide you:
| Protein Source 1 | Protein Source 2 | Complete Protein Combination |
|---|---|---|
| Chicken | Quinoa | Grilled chicken with quinoa |
| Tofu | Brown rice | Tofu stir-fry with brown rice |
| Lentils | Barley | Lentil and barley soup |
| Beans | Corn | Black bean and corn salad |
| Eggs | Whole wheat bread | Scrambled eggs on whole wheat toast |
| Greek yogurt | Almonds | Greek yogurt with crushed almonds |
| Chia seeds | Hemp seeds | Chia seed and hemp seed pudding |
| Fish | Couscous | Baked fish with couscous |
| Edamame | Buckwheat | Edamame and buckwheat salad |
| Quorn | Millet | Quorn and millet stir-fry |
Complete Protein Combinations for Vegan
Vegan complete protein combinations involve pairing different plant-based foods to ensure a balanced intake of all essential amino acids. Since some plant foods lack certain amino acids, this strategic pairing enhances the overall protein quality of a vegan diet.
You can combine legumes like beans, lentils(dal protein), and peas with grains such as rice, quinoa, or whole wheat bread to create a complete vegan protein source. Additionally, you can incorporate nuts, seeds, and tofu to enhance protein intake further.
These thoughtful complete protein pairings support muscle health and body functions and cater to the nutritional needs of those who choose a vegan lifestyle.
| Protein Source 1 | Protein Source 2 | Complete Protein Combination |
|---|---|---|
| Quinoa | Black beans | Quinoa and black bean salad |
| Chickpeas | Brown rice | Chickpea curry with brown rice |
| Tofu | Buckwheat | Tofu stir-fry with buckwheat noodles |
| Lentils | Amaranth | Lentil and amaranth stew |
| Peanuts | Whole wheat bread | Peanut butter sandwich on whole wheat bread |
| Chia seeds | Soy milk | Chia seed pudding made with soy milk |
| Hemp seeds | Oats | Hemp seed and oat protein smoothie |
| Spinach | Quinoa | Spinach and quinoa salad |
| Almonds | Barley | Almond and barley pilaf |
| Pumpkin seeds | Wild rice | Roasted pumpkin seeds with wild rice |
Vegetable Combinations For Complete Protein
While vegetables are not complete proteins, their amino acid profiles can complement each other when combined strategically. Here is a vegetable complete protein combinations list:
| Protein Source 1 | Protein Source 2 | Complete Protein Combination |
|---|---|---|
| Rice | Beans | Rice and beans (e.g., black beans and brown rice) |
| Lentils | Quinoa | Lentil and quinoa salad |
| Chickpeas | Tahini (sesame paste) | Hummus made with chickpeas and tahini |
| Corn | Peas | Corn and pea soup |
| Spinach | Almonds | Spinach salad with sliced almonds |
| Broccoli | Cashews | Stir-fried broccoli and cashews |
| Brussels sprouts | Walnuts | Roasted Brussels sprouts with crushed walnuts |
| Kale | Pumpkin seeds | Kale and pumpkin seed salad |
| Cauliflower | Pistachios | Cauliflower and pistachio curry |
| Asparagus | Sunflower seeds | Grilled asparagus with sunflower seed topping |
Chickpeas Complete Protein Combinations
Chickpeas are versatile and packed with nutrients. They can be the base for complete proteins when combined with other foods. While chickpeas alone aren’t complete proteins, teaming them up with foods that complement them gives you all the amino acids you need.
Pairing chickpeas with whole grains such as brown rice, quinoa, or whole wheat bread creates complete protein pairs. Adding veggies like spinach, tomatoes, and cucumbers boosts both taste and nutrients. So, remember to mix and match for a balanced and tasty meal!
Here is a table with chickpeas’ complete protein combinations:
| Protein Source 1 | Protein Source 2 | Complete Protein Combination |
|---|---|---|
| Chickpeas | Whole Wheat Pita | Chickpea wrap with whole wheat pita bread |
| Chickpeas | Quinoa | Chickpea and quinoa salad |
| Chickpeas | Brown Rice | Chickpea and brown rice stir-fry |
| Chickpeas | Spinach | Chickpea and spinach curry |
| Chickpeas | Tahini (sesame paste) | Chickpea hummus with tahini dip |
| Chickpeas | Roasted Vegetables | Chickpea and roasted vegetable medley |
| Chickpeas | Couscous | Chickpea and couscous pilaf |
| Chickpeas | Kale | Chickpea and kale salad |
| Chickpeas | Barley | Chickpea and barley stew |
| Chickpeas | Lentils | Chickpea and lentil soup |
Complementary Proteins
You can combine foods with different amino acid profiles to create a complete protein meal from plant-based sources. It is called complementary protein pairing. For example, beans🫘 and rice 🍚together provide all the essential amino acids that each food lacks on its own.
This article contains different complete protein combinations chart pdf. It will help craft satisfying and nutritionally balanced meals supporting muscle growth, tissue repair, and overall bodily functions.
Benefits of Using the Complete Protein Combinations Chart:
Utilizing complete protein combinations offers various benefits for overall health and well-being. The major benefits are:
- Mixing certain foods makes protein even better for your body.
- You feel full and manage your weight easier.
- Good for different diets, keeps your heart and body strong.💪
- It helps your tummy work better and gives you all the important stuff.
- It also enhances the protein absorption rate.
- Making meals with these proteins keeps you healthy for a long time.
Sources of Complete vs Incomplete Proteins
The first thing to know here is what foods contain complete proteins and which lack some essential amino acids.
- Animal-based foods 🥩are a source of complete proteins as they have all the essential amino acids. Examples are fish, eggs, dairy, and meat protein.
- Plant-based foods 🍅sometimes lack one or more essential amino acids; hence they are a source of incomplete proteins. Examples are legumes, grains, and nuts.
Conclusion
To wrap it up, the complete protein combinations chart is a useful guide for creating meals that support your strength and health. Blending different foods ensures you get all the essential things your body requires, such as energy and muscles. It benefits your heart and digestion, ensuring you don’t overlook anything crucial. So, the next time you eat, remember this chart to make meals that leave you feeling fantastic and healthy.