Although you may think all protein is the same, food sources vary in quality due to their unique amino acid contents. As the fitness and nutrition information website FitSugar explains, a complete protein is one that contains all nine essential amino acids, which cannot be manufactured by your body and must be obtained through foods. FitSugar notes that although meats and other animal proteins are complete, others are not. However, these incomplete proteins may be combined to produce a complete protein. FitSugar also explains that research indicates these combinations don't need to be consumed during the same meal to produce a complete protein.
Peanut Butter and Bread
According to FitSugar, one food combination that will produce a complete protein is peanut butter and bread. Although peanut butter is primarily a fat source--The Daily Plate notes 2 tbs of peanut butter provides 16g of fat--it also contains 8g of protein per serving. In addition, bread is primarily composed of carbohydrates. Due to the inclusion fat, carbohydrates and protein, a peanut butter sandwich is a fairly balanced meal. The fat and fiber contained in peanut butter and bread may also help you feel full.
Beans and Rice
According to the online vegetarian nutrition resource The Veggie Table, beans and rice combine to make a complete protein that provides all nine essential amino acids. Beans and rice are both high in carbohydrates, so this meal may not be appropriate if you are on a low carbohydrate diet. However, both foods are low in fat, if prepared without butter or oil. Carbohydrates are your body's main source of energy, so this meal may be effective for supplying energy before sports.
Bean Soup and Toast
Beans and bread can also combine to make a complete protein. Rather than making a bean sandwich, you can eat bean soup with toasted bread to obtain all nine essential amino acids. The Harvard School of Public Health explains beans are a nutrient-rich food, as they contain vitamins, minerals and fiber, in addition to protein and carbohydrates.
Grilled Cheese Sandwich
The vegetarian resource Savvy Vegetarian explains that dairy and grains are complementary protein sources, so cheese and bread can combine to make a complete protein. Although cheese contains protein, it is also high in fat and calories, so this may not be the ideal combination for a weight loss program.
Hummus and Crackers
Hummus is a spread made from chickpeas, which can form a complete protein with any grain product. Pairing hummus and crackers can make a satisfying snack that is rich in carbohydrates, fiber and protein while low in fat.
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