Foods with incomplete protein lack one or more of the eight essential amino acids and are plant-based foods. Essential amino acids are not made by your body and must therefore be consumed in the foods you eat. These essential amino acids are necessary for maintaining the nitrogen balance in your body so your tissues can repair and grow. Combine different plant foods to ensure you eat all the amino acids your body needs, mimicking the complete proteins in animal-based foods, according to the book "Exercise Physiology, Energy, Nutrition & Human Performance."
Bean and Brown Rice Taco
Combine legumes, rich in the essential amino acid lysine, with whole grains. Whole grains are low in lysine but have plenty of the essential amino acid, methionine. When these types of plant foods are combined they are called complementary because the amino acids in one food complement the amino acids in the other food, forming complete proteins. Spread ¼ cup of refried beans on an 8-inch whole wheat tortilla, then top with ¼ cup of cooked, brown rice. This combination yields 270 calories and about 8 g of protein; 12 percent of the calories come from protein while 64 percent come from carbohydrates.
Brown Rice with Sesame Seeds
One-half cup of cooked, brown rice has 2.5 g of protein, and ¼ cup of roasted, salted sesame seeds has 5 g of protein. Mix the brown rice and sesame seeds together for 271 calories with 7.5 total grams of protein; 11 percent of the calories come from protein while 44 percent come from carbs.
Corn and Black Beans
Mix ½ cup of canned, sweet corn with ½ cup of cooked, black beans for 9 g of protein. One serving of corn has 2 g of protein while one serving of black beans adds 7 g of protein. This duo has 170 calories in which about 20 percent of the calories come from protein and about 80 percent from carbs.
Rice, Pea and Lentil Soup
Make an easy soup by sautéing ¼ cup of onions and 2 tsp of minced garlic in 1 tsp of olive oil. Add 2 cups of vegetable broth and bring to a boil. Pour in ¼ cup of raw, pink lentils. Boil till tender. Add ½ cup of cooked brown rice and ½ cup of canned, sweet peas. Simmer for 10 minutes, seasoning to taste with salt and pepper. The peas have 4 g of protein while the lentils have 12 g of protein. This dish has 336 calories with about 19 g of protein; 22 percent of the calories come from protein while almost 75 percent come from carbs.
References
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- DC Doctor: Amino Acids
- 1st Holistic: The Four Basic Nutrients: Protein
- "The NutriBase Complete Book of Food Counts"; NutriBase; 2001
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