Complementary Protein Options

While it's important to get enough protein in your diet, it's also crucial to ensure you're getting the right type of protein.

A quick refresher from science class: Protein is comprised of 20 amino acids; 11 of these amino acids are produced by the human body. For good health, we must get the other nine amino acids (called "essential amino acids") from the foods we eat.

If you are vegan, you can get plenty of protein sources from foods like nuts, grains, and seeds. You just need to be aware of incorporating the right type of protein sources to make sure you are getting complete amino acids.

Here are some ways to combine your complementary proteins

Bean soup and crackers
Black beans and rice
Pasta and peas
Whole wheat bread and peanut butter
Hummus (chickpeas and tahini)
Lentils and almonds
Roasted nuts, seeds, and peanuts
Beans with nuts or seeds (salad with chickpeas and sunflower seeds)
Beans and rice
Hummus and pita bread
Bean-based chili and crackers
Refried beans and tortillas

You don't need to eat complementary proteins together at every meal. As long as you get a variety of proteins throughout the day, you'll get ample amounts of each amino acid.