Many people may wonder what complete protein is-especially those on a vegetarian or vegan diet. Complete protein is a source of protein that contains all nine essential fatty acids that the body cannot produce enough. Most people can consume adequate complete protein without experiencing problems. But for those who are vegetarians or vegans, complete protein plays a big role in their diet and health.
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Method 1 of 2: Preparing Complete Protein
Step 1. Eat an adequate amount of protein each day
In general, women need to consume about 46 g of protein a day and men need to consume about 56 g a day.
- Record protein intake throughout the day. You can use a food diary or a food tracking app on your phone to find out how much more you need to eat throughout your day.
- Some people may need more protein than others. If you do moderate to vigorous exercise for more than 45 minutes each day or are trying to lose weight, you may need to eat more protein.
Step 2. Combine the right types of food
Combining certain plant proteins will give you a complete protein. Try to eat a variety of whole grains, beans, and legumes-these foods together will provide all the essential amino acids your body needs to produce complete proteins.
- Combine legumes and whole grains for a complete protein. Examples include: rice and beans, lentils and barley, bulgur with beans or peanut butter spread on 100% whole wheat bread.
- Combining legumes with nuts and seeds will also provide a complete protein.
Step 3. Eat 100% whole grains
Whole grains provide the essential elements for preparing a complete protein. Include a variety of whole grains each week to ensure you have a varied diet. Eating 100% whole grains will increase your chances of getting complete protein in your diet.
- Whole grains are unprocessed and contain all parts of the seed-bacteria, endosperm and bran. Whole grains are usually higher in nutrients such as fiber and protein than refined grains such as white flour or white rice.
- Examples of whole grains include: oats or whole grain cereals, 100% whole wheat pasta, bulgur, buckwheat, millet, quinoa, or brown rice.
Step 4. Eat a variety of nuts and legumes
Other major food groups that make up complete proteins are legumes and beans. Again, choose a variety of types to eat each week.
- Examples of legumes include: beans, lentils, peanuts, and peas. Examples of nuts/seeds include: walnuts, almonds, cashews, pumpkin seeds, sesame seeds, pistachios, or pecans.
- Nuts are also a source of healthy fats. This is important to consider especially if you are on a vegetarian or vegan diet and have a limited intake of healthy fats.
Step 5. Include vegetable protein which is a complete protein
There are a number of plant proteins that have been considered complete proteins. Soy, quinoa, hemp seeds or buckwheat are excellent sources of complete protein.
- Store cooked quinoa or buckwheat in the refrigerator or freezer to make a quick side dish or base for your main course.
- Hemp seeds can be added to smoothies, sprinkled over salads or added to your yogurt in the morning. Hemp seeds are also a great source of healthy fats.
Step 6. Eat a variety of legumes and grains throughout the day
It was previously thought that you needed to eat whole grains and legumes at every meal to reap the benefits of complete protein. Now research shows that as long as you eat both types of food throughout the day, your body will be able to get all the amino acids it needs.
- A meal diary, app or meal plan can help you figure out how you can include a variety of plant-based proteins throughout the day. Make notes to make sure you include a variety of protein.
- Legumes are the basis of a vegetarian or vegan diet because no animal protein is consumed.
Step 7. Develop a meal plan
A well-thought-out eating program will help ensure you have a healthy, protein-rich diet every day. When food choices are limited, you need to pay extra attention to making sure you're not lacking in protein. This is especially useful if you are a busy person and don't have time to think about all the protein sources you eat each day.
- Take an hour or two in your spare time and develop a weekly meal plan. Make sure you consider complete protein and include a variety of plant proteins each day.
- Make a shopping list that fits into the meal plan so that you have a ready-to-use list and only buy what you need at the store.
Method 2 of 2: Incorporating Other Protein Sources
Step 1. Include milk and eggs
Dairy products as well as eggs are considered complete proteins. If you are a vegetarian and consume these types of animal products, they are both easy ways to add healthy complete protein to your diet and significantly increase your overall protein consumption.
- Include a variety of dairy products-cheese, yogurt, milk, and cottage cheese are products that contain high enough protein. Plus, dairy products contain other beneficial nutrients like calcium and potassium.
- Eggs are not only an excellent source of complete protein, they also contain healthy fats and essential minerals for your diet. Try eating eggs for breakfast or poaching a few eggs for a quick afternoon snack.
Step 2. Cook with soy products
Tofu, tempeh, and even seitan (an alternative meat) are also considered complete proteins. They are less processed than meat substitutes but are a protein-rich and satisfying option.
- Tofu, tempeh and seitan can be a pain to prepare. Look up recipes and tips online or from cookbooks to learn how to cook these unique ingredients.
- Try many recipes that use tofu or tempeh. You may not like it at first, but after trying to prepare it in different ways, you may find some recipes that you like.
Step 3. Buy and try a meat substitute
Many companies sell meat substitutes made from TVP or textured vegetable protein (textured vegetable protein). Products can include hotdogs, deli meats, cheeses, burgers, chicken nuggets and even bacon.
- Try some meat substitutes. There are many different brands and these make for a quick and easy-to-prepare meat substitute.
- Remember, these foods have generally gone through a lot of processing to resemble and taste like meat. If you're trying to avoid processed foods or are sticking to a whole food diet, it's a good idea to minimize these types of products in your diet.
Step 4. Try some protein supplements
Not everyone has time to eat complete meals with adequate protein. Protein supplements are available in the form of protein bars and shakes and can add adequate amounts of protein to your diet (especially if you're not on time).
- Choose a supplement that contains an adequate amount of protein. Most protein bars contain at least 110 g of protein, while protein shakes contain at least 15-20 g of protein.
- There are hundreds of protein supplement brands. Buy samples or bars individually before buying in larger quantities.
- Make sure you get a supplement that fits into your overall diet program. If you are trying to lose or maintain weight, you may need to look for a supplement with a lower calorie content.
Step 5. Eat meat products occasionally
If you are not on a strict vegetarian or vegan diet, you may want to consider adding meat products such as poultry, red meat, fish/shellfish or pork to your diet.
- Meat products are an excellent source of protein. Meat products contain a large amount of protein and are always a source of 100% protein.
- In addition, these types of animal products are high in iron, B vitamins, and other nutrients that are essential for a healthy diet.
Step 6. Buy complete protein sources
Check out library books or online resources and learn about proteins and amino acids. This will prepare you to understand how to choose a variety of foods to include in your diet.
- Complete protein contains all nine essential amino acids which include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. The body can not produce these substances, so must be added through the diet.
- Learn the various food combinations that will provide all of these essential amino acids each day.
- Consider buying a cookbook or following some online blogs for recipes created to give you complete protein.
Step 7. Talk to friends or family members who are vegetarian or vegan
Often times, people who have been on a vegetarian or vegan diet for a long time are well aware of complete proteins and can give you some good advice.
- Ask for a full protein recipe they like.
- Talk about difficulties you have or things you may not understand and ask for tips and advice.
Tips
- Protein is an essential nutrient for your overall diet and health. Try to reach your daily minimum goal, but don't worry about missing your daily goal every once in a while.
- Understanding amino acids and complete proteins can be difficult. Try to focus on the types of foods you need to eat on a regular basis rather than sticking to their chemical and scientific background.
- Consider adding supplements if you're having trouble preparing recipes or meals with enough protein. Mix protein powder with milk, water, juice, coffee, or other beverages to make a protein milkshake or smoothie.
- If sticking to a strict vegetarian or vegan diet is too difficult for you to eat enough protein, consider adding dairy products or eggs that are sustainable and ethically sourced.
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