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What does the term “complete protein” even mean? Well, it refers to a food that contains an adequate proportion of the 9 amino acids essential for human health. Need a little more background? There are 20 total amino acids that can combine in various ways to form proteins, and 9 of them, your body cannot produce on its own. These 9 are known as essential amino acids because in order to obtain them, you have to eat them. When a food is a source of these 9 amino acids, it is referred to as a complete protein.
The easiest sources of complete proteins are meat and eggs. These are no-brainer ways to obtain the amino acids you need to promote muscle strength and long-lasting energy. However, if you’re looking to cut back on meat for health, environmental, or financial reasons, there are plenty of plant-based complete proteins. Below are some of the easiest to cook up!
Quinoa (pictured above)
Quinoa has 8 grams of protein per one cooked cup, and it also is a great source of fiber, manganese, iron, and magnesium. In addition to being great for you, quinoa is also incredibly versatile. The grain can be used in everything from breakfast parfaits and muffins, to tasty side dishes at the dinner table, to delicious desserts.
Recipes to try:
–5-Minute Honey Yogurt Quinoa Parfait
Rice and Beans
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There’s a reason you crave a bean, cheese, and rice burrito after a long surf. In combination, rice and beans form a complete protein to help you refuel and repair muscle. The combo offers 7 grams of protein per 1 cup, and it might be the cheapest, easiest complete protein you can find. Oh, and don’t forget delicious!
Recipes to try:
–Mexican Tomato Rice and Beans
–Mango Salsa Black Beans and Coconut Rice
Soy
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Vegetarians have long turned to soy as a source of protein, and for good reason. With 10 grams of protein per a 1/2 cup serving of tofu, it’s tough to beat soy in terms of protein content. The best part about tofu? You can cook it dozens of different ways for different flavors and textures, so you’ll never get bored.
Recipes to try:
Peanut Butter Sandwich
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If you haven’t lived off of peanut butter sandwiches at some point, you haven’t really lived. Although high in calories and carbs, peanut butter sandwiches are also a complete form of protein that’s sure to keep you fueled. A two-slice sandwich has about 15 grams of protein: not bad for a simple staple. I recommend adding bananas to the sandwich for some added potassium.
Recipes to try:
–15 Unconventional Upgrades for Your Peanut Butter Sandwich.
Buckwheat
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Despite its name, buckwheat is not actually a type of wheat; it’s a relative of rhubarb. Buckwheat is eaten in several main forms including Japanese soba noodles, flour, or “groats” similar to oatmeal. With 6 grams of protein per cup, buckwheat is an excellent source of energy, and it has even been shown to improve circulation and lower blood cholesterol.
Recipes to try:
–Fresh Pear and Dried Fig Bran Muffins
Mycoprotein aka Quorn
Photo: Quorn.
Alright, brace yourself for this one: it’s a little funky. Quorn was originally developed to help combat food shortages, but it’s also an incredible source of protein, offering 13 grams per 1/2 cup serving. It’s tough to beat that protein content. The weird part? Quorn is a fungus usually grown in vat. Despite this odd means of production, most people find it pretty tasty!
Recipes to try:
Hummus and Pita
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This Middle Eastern staple is packed with protein: 7 grams per one whole grain pita and two tbsp of hummus. You can certainly experiment with flavors and even the types of beans present in the hummus. In addition to chickpeas, edamame, cannellini, and other types of beans can be great for hummus as well.
Recipes to try:
