Top 10 Food Pairings of incomplete proteins to get complete protein meals

When it comes to building muscle, protein is a crucial nutrient. However, not all protein sources are created equal. Some foods contain incomplete proteins, meaning they lack one or more of the nine essential amino acids that the body needs to function properly. But fear not, by matching incomplete protein sources together, you can create complete proteins that provide all nine essential amino acids required for muscle gain. We include plant based and vegi foods you can pair for complete proteins, as we know its not always as easy as taking a cheap whey protein shake to get your needed amino acids. In this article, we’ll explore the top 10 food pairings of incomplete proteins that can be combined to make complete protein meals and help you achieve your muscle-building goals.

Ten incomplete plant based & non plant based food pairings that can create complete proteins when combined in a meal:

1. Brown rice and black beans
2. Hummus and whole wheat pita
3. Lentil soup and quinoa
4. Oatmeal and almond butter
5. Peanuts and whole wheat bread
6. Red beans and rice
7. Spinach salad with almonds
8. Tofu and brown rice
9. Yogurt and granola
10. Corn tortillas and refried beans

By combining these incomplete protein sources in a single meal, you can create complete proteins that provide all nine essential amino acids that the body needs to function properly.

Brown rice and black beans pairing for a complete protein meal

Brown rice and black beans are a classic pairing that creates a complete protein meal. Brown rice contains the amino acid methionine, which is low in black beans, and black beans contain lysine, which is low in brown rice. By combining these two incomplete protein sources, you can create a complete protein meal that provides all nine essential amino acids required for muscle growth and repair.

A serving of brown rice and black beans (1/2 cup each) will provide approximately 11 grams of protein. That’s why we’ve included it in our list of top 10 food pairings of incomplete proteins. This simple and delicious dish can be easily prepared in bulk for meal prep or a quick weeknight dinner.

Amino acids in a meal of Brown rice and black beans:

1. Methionine: Brown rice is a good source of the amino acid methionine, which is essential for the growth and repair of muscle tissue.
2. Lysine: Black beans are a great source of lysine, which helps the body absorb calcium and supports the growth and maintenance of muscle tissue.
3. Tryptophan: Brown rice contains tryptophan, an amino acid that plays a crucial role in the production of serotonin, a neurotransmitter that helps regulate mood and sleep.
4. Arginine: Black beans are rich in the amino acid arginine, which helps improve blood flow and supports healthy immune function.
5. Threonine: Brown rice contains threonine, an essential amino acid that helps support the production of collagen and elastin, two proteins that are vital for healthy skin, hair, and nails.
6. Isoleucine: Black beans are a good source of isoleucine, an amino acid that helps regulate blood sugar levels and supports the growth and repair of muscle tissue.
7. Valine: Brown rice contains valine, an essential amino acid that helps promote muscle growth and repair.
8. Leucine: Black beans are high in leucine, an amino acid that helps stimulate muscle protein synthesis and is important for building and maintaining muscle mass.
9. Phenylalanine: Brown rice contains phenylalanine, an essential amino acid that is needed for the production of neurotransmitters and other important proteins.
10. Histidine: Black beans are a good source of histidine, an amino acid that plays a crucial role in the production of red and white blood cells and supports healthy immune function.

Combining brown rice and black beans in a single meal creates a complete protein that provides all nine essential amino acids required for optimal muscle growth and repair. A serving of brown rice and black beans (1/2 cup each) will provide approximately 11 grams of protein, making it an excellent addition to any muscle-building diet.

Hummus and whole wheat pita pairing for a tasty complete protein meal

Hummus and whole wheat pita is another food pairing that creates a complete protein meal. Chickpeas, which are the primary ingredient in hummus, contain amino acids that are low in whole wheat pita bread, such as methionine and cysteine. When paired together, hummus and whole wheat pita form a complete protein source that provides all nine essential amino acids required for optimal muscle growth and repair.

A typical serving of hummus and whole wheat pita (2 tablespoons of hummus and one whole wheat pita) will provide approximately 7 grams of protein.

Here are some of the amino acids you’ll find in this delicious pairing:

1. Methionine
2. Cysteine
3. Lysine
4. Tryptophan
5. Threonine
6. Isoleucine
7. Valine
8. Leucine
9. Phenylalanine

Adding hummus and whole wheat pita to your diet is an easy and delicious way to get a complete protein meal that supports muscle growth and repair.

Lentil soup and quinoa as a pairing for a tasty complete protein meal

Lentil soup and quinoa is a great example of a complete protein food pairing. Lentils contain high amounts of amino acids that are typically low in grains, such as lysine, while quinoa provides the amino acids methionine and cysteine, which are low in legumes like lentils. When consumed together, lentil soup and quinoa provide all the essential amino acids required for optimal muscle growth and repair.

A typical serving of lentil soup and quinoa (1 cup of soup and 1/2 cup of cooked quinoa) provides about 16 grams of protein, as well as various vitamins and minerals.

Here are some of the essential amino acids found in this lentil soup and quino food pairing and their benefits:

1. Lysine: essential for building muscle and promoting calcium absorption
2. Methionine: helps with the production of various proteins and can support liver function
3. Cysteine: assists with the production of antioxidants and helps to protect cells from damage
4. Threonine: important for forming collagen, which supports healthy skin and joints
5. Isoleucine: supports muscle growth and tissue repair
6. Valine: helps regulate energy levels and supports muscle tissue
7. Leucine: essential for muscle protein synthesis and muscle growth
8. Phenylalanine: important for producing various neurotransmitters that regulate mood and cognitive function

Including lentil soup and quinoa in your diet is a tasty and nutritious way to ensure you are getting all the essential amino acids required for optimal muscle function and repair.

Oatmeal and almond butter for a fast easy snack pairing that provides complete proteins

Pairing oatmeal with almond butter is a simple and delicious way to create a complete protein meal. Oatmeal is rich in amino acids that are low in nuts and seeds, such as lysine, while almond butter provides methionine and cysteine, which are low in grains like oatmeal. Together, they create a complementary protein source that provides all the essential amino acids required for muscle growth and repair.

A typical serving of oatmeal with almond butter (1/2 cup of cooked oatmeal and 1 tablespoon of almond butter) provides about 7 grams of protein.

Here are some of the essential amino acids you can find in this oatmeal and almond butter food pairing and their benefits:

1. Lysine: supports immune function and helps the body absorb calcium
2. Methionine: supports liver function and helps the body process fats
3. Cysteine: supports antioxidant production and helps to protect cells from damage
4. Tryptophan: supports mood regulation and sleep
5. Threonine: important for collagen production and healthy skin and joints
6. Isoleucine: supports muscle growth and tissue repair
7. Valine: helps regulate energy levels and supports muscle tissue
8. Leucine: essential for muscle protein synthesis and muscle growth

In addition to being a complete protein source, oatmeal with almond butter is also rich in fiber, healthy fats, and other essential nutrients. This food pairing makes for a quick and easy breakfast or snack that will keep you fueled and satisfied throughout the day.

Peanut butter and whole wheat bread – Snacking on peanut butter with wholemeal bread is another ideal pairing for a complete protein snack.

Peanuts and whole wheat bread is a delicious combination that provides all the essential amino acids required for muscle growth and repair. Peanuts are rich in amino acids like arginine, while whole wheat bread is a good source of lysine. When consumed together, they create a complementary protein source that provides all the essential amino acids required for optimal muscle function.

A typical serving of peanuts and whole wheat bread (2 tablespoons of peanut butter and 2 slices of bread) provides about 15 grams of protein.

Here are some of the essential amino acids found in the peanut butter and whole wheat bread pairing and their benefits:

1. Arginine: supports immune function and helps with wound healing
2. Lysine: important for building muscle and supporting calcium absorption
3. Methionine: supports liver function and helps the body process fats
4. Tryptophan: important for regulating mood and sleep
5. Threonine: important for collagen production and healthy skin and joints
6. Isoleucine: supports muscle growth and tissue repair
7. Valine: helps regulate energy levels and supports muscle tissue
8. Leucine: essential for muscle protein synthesis and muscle growth

In addition to being a complete protein source, peanuts and whole wheat bread are also rich in fibre, healthy fats, and other essential nutrients. This food pairing makes for a quick and easy snack or meal that will keep you fueled and satisfied throughout the day.

Red beans and rice is a classic pairing that not only tastes good but gives you a complete protein for gains

Red beans and rice is a classic food pairing that not only tastes delicious, but also provides a complete protein source that supports muscle growth and repair. Red beans are a good source of lysine, while rice is rich in methionine. Together, they provide all the essential amino acids required for optimal muscle function.

A typical serving of red beans and rice (1/2 cup of cooked red beans and 1/2 cup of cooked rice) provides about 9 grams of protein.

Here are some of the essential amino acids found in red beans and rice pairing and their benefits:

1. Lysine: important for building muscle and supporting calcium absorption
2. Methionine: supports liver function and helps the body process fats
3. Tryptophan: important for regulating mood and sleep
4. Threonine: important for collagen production and healthy skin and joints
5. Isoleucine: supports muscle growth and tissue repair
6. Valine: helps regulate energy levels and supports muscle tissue
7. Leucine: essential for muscle protein synthesis and muscle growth

In addition to being a complete protein source, red beans and rice are also rich in fibre, vitamins, and minerals. They are also low in fat and calories, making them a great option for those looking to maintain a healthy diet. This food pairing is a staple in many cultures and makes for a satisfying and filling meal that is both nutritious and delicious.

Spinach salad with almonds – An interesting addition to a main meal that can provide a complete amino acid profile

Spinach salad with almonds is a nutritious and filling meal that also provides a complete protein source. Spinach is rich in essential amino acids such as lysine, while almonds are a good source of methionine, and together, they create a complete protein source that is beneficial for muscle growth and repair.

A typical serving of spinach salad with almonds (2 cups of spinach and 1 ounce of almonds) provides about 8 grams of protein.

Here are some of the essential amino acids found in this food pairing and their benefits:

1. Lysine: important for building muscle and supporting calcium absorption
2. Methionine: supports liver function and helps the body process fats
3. Tryptophan: important for regulating mood and sleep
4. Threonine: important for collagen production and healthy skin and joints
5. Isoleucine: supports muscle growth and tissue repair
6. Valine: helps regulate energy levels and supports muscle tissue
7. Leucine: essential for muscle protein synthesis and muscle growth

In addition to providing a complete protein source, spinach and almonds are also rich in fiber, vitamins, and minerals. Spinach is a good source of iron, while almonds are high in vitamin E and healthy fats. This food pairing makes for a refreshing and satisfying meal that is both nutritious and delicious.

Tofu and brown rice – A delicious vegan stir fry pairing that provides a plant based complete protein meal

Tofu and brown rice are a popular vegetarian food pairing that provides a complete protein source. Tofu, made from soybeans, is a good source of all essential amino acids, while brown rice is a good source of lysine. This pairing is a nutritious option for individuals who follow a plant-based diet.

A typical serving of tofu and brown rice (1 cup of brown rice and 4 ounces of tofu) provides about 16 grams of protein.

Here are some of the essential amino acids found in this plant based food pairing and their benefits:

1. Lysine: important for building muscle and supporting calcium absorption
2. Methionine: supports liver function and helps the body process fats
3. Tryptophan: important for regulating mood and sleep
4. Threonine: important for collagen production and healthy skin and joints
5. Isoleucine: supports muscle growth and tissue repair
6. Valine: helps regulate energy levels and supports muscle tissue
7. Leucine: essential for muscle protein synthesis and muscle growth

In addition to providing a complete protein source, tofu and brown rice are also rich in fiber, vitamins, and minerals. Tofu is a good source of iron and calcium, while brown rice is high in B vitamins and fiber. This food pairing is versatile and can be used in a variety of dishes such as stir-fries and curries.

Yogurt and granola – An ideal breakfast pairing for a complete protein packed start to your day

Yogurt and granola is a classic breakfast combination that also provides a complete protein source. Yogurt is a good source of all essential amino acids, while granola provides the amino acid methionine. This pairing is a nutritious option for individuals who want a quick and easy breakfast that is high in protein.

A typical serving of yogurt and granola (1 cup of yogurt and 1/4 cup of granola) provides about 12 grams of protein.

Here are some of the essential amino acids found in this breakfast food pairing and their benefits:

1. Methionine: supports liver function and helps the body process fats
2. Valine: helps regulate energy levels and supports muscle tissue
3. Leucine: essential for muscle protein synthesis and muscle growth
4. Isoleucine: supports muscle growth and tissue repair
5. Lysine: important for building muscle and supporting calcium absorption

In addition to providing a complete protein source, yogurt and granola are also rich in calcium, fiber, and other important nutrients. Yogurt is a good source of probiotics, which are beneficial for gut health, while granola is high in fiber and healthy fats. This food pairing is a satisfying and convenient breakfast option that can be customized with different flavors and toppings.

Corn tortillas and refried beans – Tradtional Latin American pairing for a complete protein meal for the muscles

Corn tortillas and refried beans is a staple food pairing in many Latin American countries, and it also provides a complete protein source. Corn tortillas are low in lysine, while refried beans are low in methionine, but when combined, they complement each other to provide a complete protein.

A typical serving of corn tortillas and refried beans (2 tortillas and 1/2 cup of beans) provides about 10 grams of protein.

Here are some of the essential amino acids found in this food pairing and their benefits:

1. Lysine: important for building muscle and supporting calcium absorption
2. Methionine: supports liver function and helps the body process fats
3. Tryptophan: essential for the production of serotonin, which regulates mood and sleep
4. Threonine: important for the formation of collagen and elastin, which support healthy skin and joints
5. Valine: helps regulate energy levels and supports muscle tissue

In addition to providing a complete protein source, corn tortillas and refried beans are also rich in fibre, vitamins, and minerals. This food pairing is a versatile and delicious option that can be customized with different toppings and seasonings.

Summary on the 10 best ways to pair incomplete proteins with others for a complete protein meal full of all the essential amino acids you need for muscle growth

Pairing incomplete protein sources is a smart and easy way to ensure that your body is getting all the essential amino acids it needs to build and maintain muscle. By combining plant-based proteins, you can create complete protein sources that are just as nutritious as animal-based proteins. From lentil soup and quinoa to corn tortillas and refried beans, the possibilities for pairing incomplete proteins are endless. Incorporating these food combinations into your diet can be a delicious and satisfying way to meet your daily protein needs while also supporting your overall health and wellness.