Can the Vegetarian Diet Get Complete Proteins?

29 Apr 2025

by Anonymous (not verified)

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As a recent convert to the vegetarian lifestyle, I knew I had some research to do.

I made the decision to go vegetarian on February 25, 2015, and it has been one of the easiest decisions I've ever made.

Almost any dietary regimen—whether it’s vegan, paleo, Whole30, or something else—will be met with questions and skepticism.

“That much bacon will kill you!” they warn.

“This weird thing you’re doing with food,” they say.

“But where will you get your protein?” they inquire.

The questions can quickly become tiresome.

I was very interested when my coworker Chelsea wrote "A Guide to Complete Proteins."

To see how it might apply to my new diet and lifestyle, I decided it was time to revisit this important dietary concern.

My initial hope with this blog post was to highlight vegetarian-friendly proteins that are considered “complete” and to suggest various combinations of “incomplete proteins” that vegetarians can use to obtain complete proteins.

However, what I discovered was a long-standing myth that elicits strong reactions within the vegetarian, vegan, and omnivore communities.

What Exactly Is a Complete Protein?

A protein is a complex compound made from strings of amino acids, the basic building blocks of proteins. Our bodies cannot produce essential amino acids on their own, so we need to consume them through our diet each day.

1histidine

2isoleucine

3leucine

4lysine

5methionine

6phenylalanine

7threonine

8tryptophan

9valine

Having identified these, I immediately faced the next set of questions.

Are these essential amino acids available in non-meat proteins?

Can I obtain them simply by following a regular vegetarian diet?

Yes!

Historically, having a meat-based diet was a sign of affluence. The wealthy enjoyed luxurious meat-filled meals, while the lower class was left with a “poor” plant-based diet.

According to nutritionist Jeff Novick, MS, RD, the notion that animal protein was superior to plant protein became mainstream after the publication of Diet for a Small Planet by Frances Moore Lappè. Novick discusses this on the Forks Over Knives website:

The author argued that plant foods lack some essential amino acids, so to be a healthy vegetarian, you had to consume a combination of certain plant foods at the same time to obtain all the essential amino acids in the right amounts. This was known as the theory of "protein complementing."

Another reason for the popularity of this idea is that Lappè wasn’t the only one promoting it. In his article Protein Propaganda, author Michael Dye references a 1914 rat study as the origin of the complete protein concept.

Dye notes, however, that “the whole theory behind the need to consume ‘complete protein’ — a belief once accepted as fact by medical and nutritional experts — is now disregarded.”

Lappè also recanted her statement in the tenth anniversary edition of her book.

So why does this myth persist?

Cynics suggest that there is profit to be made from promoting animal-based protein as the “highly esteemed” protein.

The belief that the only adequate sources of protein are dairy- and meat-based products is supported by the profitable and successful business of those industries.

Driven by profit rather than truth, plant proteins are deemed insufficient and the need for animal-based protein is overstated.

Optimists argue that there is a lack of understanding about the concept of protein and what is necessary for proper bodily function.

Let’s Talk about Food: Why Vegetarian Proteins Are Enough

The Complete Protein debate centers on the presumed insufficient amino acid profile of plant proteins.

According to a chart compiled from USDA data by Michael Bluejay for his website, Vegetarian Guide, the content of amino acids in each protein source surpasses our bodies’ actual needs and daily essential amino acid requirements.

According to the Academy of Nutrition and Dietetics, vegetarian sources of complete proteins include amaranth, quinoa, eggs, milk, and tofu.

Other sources (nutritiondata.self.com, bodybuilding.com, eatright.org) also list hempseed, chia, buckwheat, spirulina, and blue-green algae.

As coworker Chelsea stated in her post, “There’s no need to be overly concerned about complete protein intake as long as your diet is varied. Why? Because you only need to obtain sufficient amounts of the essential amino acids every day, not at every meal. Thus, a varied plant-based diet should easily meet your daily amino acid requirements."

Here are some delicious examples of vegetarian meals that provide complete proteins:

Yogurt with Toasted Coconut, Walnuts, Blueberries & Chia	Kale, Edamame & Quinoa Salad with Lemon Vinaigrette	Crispy Autumn Veg Burgers with Apple Cider Slaw
(chia, nuts, dairy)	(edamame, quinoa, optional nuts/seeds)	(quinoa, chickpeas, eggs, cheese)

Despite the stigma, vegetarians and vegans do not need to scramble for protein at every opportunity. If an omnivore has a toaster pastry for breakfast, how many people will worry that she’s not consuming complete proteins in that one meal? A balanced diet always involves varied and complementary food groups.

Adding More Vegetarian Proteins to Your Meals

If ensuring that you receive all your complete proteins with a vegetarian or vegan diet is important to you, there are certain combinations and pairs that can guarantee an adequate intake of each amino acid.

According to Nutrition411, the best combinations for complementary proteins available to herbivores are as follows:

Dairy and grains (great)
Grains and legumes (great)
Legumes and seeds (great)
Dairy and seeds (good)
Dairy and legumes (good)
Grains and seeds (good)

Whether individuals choose to eat meat or not, their protein intake and essential amino acid profiles will be sufficient if they diversify their diet.

There are enough amino acids in varied herbivore and omnivore diets to ensure we have sufficient protein.

You don’t need to calculate the amino acids in each protein in your vegetarian diet or create delicious complementary protein dishes if you don’t want to.

I enjoy experimenting with my diet and continuously creating new dishes and combinations with the various foods I eat, and now I know that I only need to decide which recipe to try next, not whether I’m getting enough complete proteins.

Have you ever worried about getting enough protein on a vegetarian diet? Why does this concern still exist?

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Can the Vegetarian Diet Get Complete Proteins?