Complete Protein Combinations for Vegetarians: Building Balanced Meals

Written By: Rebecca Riley, RD

If you’re a vegetarian (or thinking about becoming one), you’ve probably heard the question, “But where do you get your protein?” It’s one of the biggest questions about plant-based eating—and we’re here to answer it. If you’re here, you may have heard of complete protein combinations for vegetarians. And if so, may feel overwhelmed by this. That’s perfectly normal, and we’re here to help!

You can absolutely meet your protein needs on a vegetarian diet. It just takes some knowledge and planning. In this blog, we’ll break down what complete proteins are, how to get them from plant-based sources, and why flexibility is key when making food choices that support your health and well-being.

What is a Complete Protein?

A protein is considered complete if it contains all nine essential amino acids. Amino acids are the building blocks of protein. There are 20 amino acids in total, but 9 are considered essential because the body can’t produce them on their own and must get them from food.

Most animal products (meat, dairy, eggs) naturally contain all essential amino acids, making them complete proteins. However, many plant-based products are incomplete, meaning they’re missing or low in one or more essential amino acid.

But don’t worry- you don’t need to rely on animal products to get complete proteins. By combining certain plant-based foods, you can create complete protein meals because together, these foods contain all the essential amino acids.

Single Sources of Complete Proteins for Vegetarians:

While most plant-based proteins are incomplete, a few vegetarian foods do contain all essential amino acids on their own:

• Soy products (soybeans, tofu, tempeh, edamame)
• Quinoa
• Buckwheat
• Hempseed
• Chia seeds
• Pistachios
• Algae
• Eggs (for lacto-ovo vegetarian)
• Dairy and dairy products (yogurt, cheese) for lacto-ovo vegetarian

If you regularly include these foods, you’re already getting all your essential amino acids! But if your plant-based diet doesn’t rely on these sources, you can still build complete proteins by pairing complementary foods.

Complete Protein Combinations for Vegetarians: 

By pairing two incomplete proteins, you create a complete protein meal because the two foods fill in each other’s missing amino acids.

The most common complete protein combination includes grains and any legumes

Examples:

• Brown rice and black beans or lentils
• Whole grain bread and peanut butter
• Pita chips and hummus
• Pasta and peas
• Chili and crackers

Other Paring Options:

Nuts and seeds

• Salad with sunflower seeds and chickpeas
• Lentils and almonds in a gain bowl

Seeds with whole grains:

• Sunflower butter sandwich on whole-grain bread
• Oatmeal and pumpkin seeds

It’s important to vary your sources of protein from day to day. Consuming adequate amounts of protein is important for many of your body functions including growth and repair of cells and tissues, production and regulation of hormones, nutrient transport and immune system function.

Note: It used to be thought that complementary proteins had to be eaten at the same meal – but this is not true! You can eat incomplete proteins throughout the day and your body will get all the amino acids needed!

Myth: Vegetarians Can’t Get Enough Protein

🚫 False! It is completely possible to meet your protein needs on a vegetarian diet. The key is variety and ensuring you have adequate protein sources in your meals (which may take some planning).

That said, protein needs can vary based on age, activity level, medical conditions, or recovery needs. If you’re unsure whether you’re getting enough protein, nutrition counseling can provide support to ensure you’re consuming enough.

Being Intentional With Food Choices: Flexibility & Self-Reflection

Everyone has the right to choose what dietary pattern works best for them. It’s important to maintain flexibility in food choices. And, we also must remember to respect each other’s choices. If you’re following a vegetarian diet, it’s helpful to reflect on the intention behind your own choices. Consider the following questions:

• Why am I choosing vegetarianism?
• Am I eating in a way that feels balanced and nourishing?
• Am I making this choice from a place of self-care, or is it influenced by food rules and restriction?

Vegetarianism & Disordered Eating: An Important Consideration

While vegetarianism can be a healthy and ethical choice, it’s important to be curious about the intention (see above questions) as it could become a restrictive dietary pattern. Research has found that individuals with a history of an eating disorder are more likely to be vegetarian and are more motivated by weight-related reasons.

This a perfect example of how nutrition is nuanced and is not a one size fits all. A vegetarian may be great for one person yet may feel restrictive to another person. Eating a plant-based diet should feel nourishing, not punishing.

Final Thoughts:

• You can get enough protein as a vegetarian
• Including a variety of protein sources ensures you’re consuming all essential amino acids
• Practice flexibility and intentionality with food choices

Need guidance in navigating plant-based eating? Our Karuna dietitians are here to help! Schedule an intake today!

References:

1. What are Complete Proteins 
2. The Inter-relationship between Vegetarianism and Eating Disorders Among Females