Protein is made of smaller components called amino acids, 12 of which are manufactured by the human body. Another 9, called essential amino acids, must be obtained from food.
Meat, fish, and poultry all contain these special 9 amino acids. However, when eating a plant based diet, you must be careful include the the following vegetable complete proteins so you get everything you need for good nutrition. We include them all regularly in our weekly menus.
Simply cutting back on meat without replacing the protein your body needs is not healthy, and can cause cravings and other health issues.
6 Complete Vegan Proteins:
- Beans & Rice
The foods below can be used to create protein combinations and should be used in meal planning.
Grains : Brown rice, oats (cereals – oatmeal, granola, etc.) millet, corn, barley, bulgur, wheat (including whole wheat bread, pastas, cereals, flour, etc.).
Quinoa is not a grain technically and unlike wheat or rice, quinoa contains a balanced set of essential amino acids for humans, making it an unusually
Legumes Green peas, lentils, chickpeas, alfalfa sprouts, mung beans, and beans of all kinds (kidney, lima, aduki, navy beans, soy beans and products made from them; e.g., tofu, textured vegetable protein, tempeh, soy milks), peanuts, etc.
Greens Broccoli, kale, collard greens, spinach
Nuts and Seeds Almonds, cashews, walnuts, filberts, pistachios, pecans, macadamias and nut butters made from these. Sunflower seeds, sesame seeds (including tahini butter made from ground sesame seeds), pumpkin seeds.