Creating Veggie-Based Meals with Complete Proteins
August 10, 2023
Written by Sarah Poling MS, RD
Edited by Sarah Criscuolo MS, RD, LDN, CSN, CPT
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Considering adopting a vegetarian lifestyle or already practicing a form of vegetarianism? Perfect! We have you covered with some tasty tips and ideas that will help ensure that you’re meeting all necessary daily protein requirements. If you have been diagnosed with an eating disorder or struggle with disordered eating patterns, please consult your dietitian before modifying the type of proteins you consume, as motivation and intentions for adding different protein sources into your meal plan will need to be explored and discussed for appropriateness and adequacy.
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Eating more plant-based proteins and foods is budget-friendly and provides many fun and simple cooking and meal plan options. However, it is important to make sure you’re incorporating enough complete proteins. Without complete proteins in your meal plan, you may notice feeling sluggish, loss of muscle mass, and decreased satiety or feelings of fullness. Fortunately, intentionally meal planning can help you achieve adequate protein intake throughout your day.
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Proteins and Complete Proteins
Protein is a macronutrient that your body uses to build and repair muscles and tissues. In their simplest form, proteins are broken down into amino acids that are essential for metabolism, digestion, and creating infection-fighting antibodies. In short, protein is an integral nutrient for a healthy body and mind.
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What makes a protein a complete protein? Our body requires a total of 22 different types of amino acids for us to fully function. Thirteen different types of amino acids are naturally produced by our body and the other 9 need to be sourced elsewhere, and are therefore considered “essential”. So, for a protein to be considered ‘complete’ it will contain all 22 amino acids.
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Animal proteins are the richest source of complete proteins, but there are several options for vegetarians and vegans to meet these needs.
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Non-meat complete proteins
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Fish
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Dairy (milk, yogurt, cheese)
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Eggs
Plant-based complete proteins
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Quinoa
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Soy
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Buckwheat
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Hemp
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Chia seeds
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Tempeh
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Spirulina
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Amaranth
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What are incomplete proteins?
Your body only makes 13 of the 22 amino acids on its own – these 13 amino acids are the non-essential amino acids. Since complete proteins have all the non-essential amino acids plus the 9 essential amino acids, incomplete proteins have only some of the 9 essential amino acids.
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How to combine incomplete proteins to meet your daily protein needs:
You can combine incomplete proteins to make what is called ‘complementary proteins’ – this is easy and simple to do to get the nutrients you need.
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For example, brown rice has several of the essential amino acids, but not all 9. Beans, lentils, and chickpeas contain the additional essential amino acids that are not found in brown rice. By pairing brown rice with beans, you will get a vegetarian/vegan-friendly meal with complete proteins.
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Here are several easy and tasty ideas that contain all complete proteins:
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Whole grain pita bread with hummus
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Peanut butter on whole grain toast
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Spinach salad with nut and seed toppings
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Steel-cut oats with pumpkin seeds or peanut butter
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Lentil soup with whole grain bread
You don’t have to eat complete proteins within the same meal, just make sure you consume a combination over the course of the day to ensure you’re meeting your protein needs.
Need a little more guidance to get started? Here are some of our team‘s favorite plant-based recipes from around the web:
Black Bean Stuffed Sweet Potatoes
Chili Crisp Peanut Noodles with Halloumi
Smashed Chickpea and Avocado Salad Sandwich
Black Bean Burgers with Creamy Garlic Sauce
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Interested in learning more about getting all of your nutrients while following a vegan or vegetarian diet? Work with one of our dietitians at Karuna! Use this link to schedule an intake call.
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Sources:
The Complete Protein Foods List And Facts | Piedmont Healthcare. (n.d.). https://www.piedmont.org/living-better/what-is-a-complete-protein
Ms, S. L. (2023). Complete protein combinations for vegans. Verywell Fit. https://www.verywellfit.com/vegan-protein-combinations-2506396
Debret, C., & Debret, C. (2020). 15 Plant-Based recipes with complete proteins. One Green Planet. https://www.onegreenplanet.org/natural-health/recipes-with-complete-proteins/
Ready to learn more?
Schedule your free Intake call today!
Karuna Wellness Studio
Interested to learn more about how one of our dietitians might support your health goals? Use this link to schedule an free Intake call to get your questions answered today!
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