According to the Vegetarian Resource Group, proteins are comprised of building blocks called amino acids. Human beings require amino acids in order to thrive. Of the 20 common amino acids, there are nine which scientists deem essential. We must use food-based sources or nutritional supplements in order to obtain these amino acids. Once we have these nine amino acids, our bodies can make protein. Diverse, high-protein food combinations aid in this process.
Legumes and Dairy
The Men's Fitness High Protein Diet recommends several dishes and snacks that combine legumes with dairy products. For example, an egg white omelet increases in nutritional value when you add black beans or pinto beans. Top a spicy bean-based chili with grated cheddar cheese. Fill a whole grain tortilla with bean paste and top with low fat yogurt. A fresh lentil soup, already a high protein food, gets a further boost with a dollop of low fat sour cream, a sprinkle of Monterrey jack cheese or a side of yogurt.
Fish and Poultry with Whole Grain
The Harvard School of Public Health recommends that, when eating animal-based proteins, you should select lean fish and poultry. Both foods provide a high amount of protein, which you can increase by adding a whole grain. Serve grilled or broiled wild salmon with a side of quinoa or wild rice. Try a chicken stir fry, cooked in olive oil, tossed over brown rice. A whole-grain pasta provides a base for tomato sauce spiked with shrimp, calamari or anchovies. Top whole wheat bread with tuna fish, turkey breast or chicken salad.
Vegetarian Food Combinations
The Vegetarian Society lists several nutritious vegetarian foods you can combine for a protein-dense meal. Saute tofu with peanuts and serve with broccoli and brown rice. Serve oatmeal, muesli or granola with cow's milk, almond milk or soy milk and top the mixture with chopped pecans or walnuts. Spread hummus on a piece of whole grain toast. Make an Indian-style stew with chick peas and serve it over brown rice. Top a baked potato with baked beans and grate a hard cheese over it. Top a whole grain pizza crust with goat cheese or feta cheese. Sprinkle wheat germ over low fat cottage cheese or add it to a low fat yogurt and banana smoothie.
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