How to Combine Food to Make Complete Protein

Only when a source provides all nine essential amino acids, can it be called a complete source. The human body cannot create 9 amino acids out of the 20, which is the reason why they must be supplemented through diet. If you eat a variety of vegetables and meat, you would generally not have to worry too much about consuming whole protein because you already have a balanced diet.

However, if you are a vegetarian or you do not eat meat regularly, it is important for you to combine certain foods to enjoy a complete protein meal, which can be very delicious as well.


  • 1

    Get your body used to the amino acids

    You must get your body used to the 9 amino acids which are imperative for a healthy life. These amino acids include isoleucine, histidine, lysine, leucine, methionine, phenylalanine, tryptophan, valine and threonine.

  • 2

    Protein derived through animals

    You should also include the more common varieties of protein, which are found in seafood, poultry, meat and dairy products.

  • 3


    If you are using vegetables to enhance the level of protein in your body, you must be aware of the fact that only 5 plants contain protein. These are hempseed, quinoa, blue green algae, soybeans and buckwheat. Other than these, no vegetable contains protein.

  • 4

    Combine the foods to make complete protein

    It is important for you to thoroughly know which amino acids are contained in a food item. If an item lacks one or more amino acids then combine it with another food which possesses the missing proteins.

  • 5

    Preferred combinations

    You can combine different foods to make potent meals rich in protein. You can mix beans with rice, grains with dairy or wheat with corn. All of these combinations will create a complete protein.

    In order to create a tasty whole protein, you may add cheese in legumes or combine it with vegetables.

    For a light lunch or dinner, you can combine bean soup or lentil with whole grain crackers. You can also make a sandwich of peanut butter with whole grain bread.

    Whole grain pasta, together with broccoli/peas also provide you the required amount of protein. You may also go for hummus with pita bread.

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