We all know that protein is an important part of our diet. To get protein we mainly eat fish, poultry, meat and eggs. You may also know that there is protein in legumes, grains and nuts, but did you know that by themselves they are not a complete protein? They lack certain amino acids that link together to make the chain complete. Don't worry, though, it's an easy fix. By eating two incomplete proteins together, they form a complete protein like beans and rice or whole wheat toast and peanut butter. This is great information for vegetarians, but can also be a less expensive way to get protein when you are on a budget.
| Grains | Legumes | Nuts/Seeds |
|---|
| Barley | Beans | Sesame seeds |
| Bulgur | Lentils | Sunflower seeds |
| Cornmeal | Dried peas | Walnuts |
| Oats | Peanuts | Cashews |
| Buckwheat | Chickpeas | Pumpkin seeds |
| Rice | Soy products | Other nuts |
| Pasta | | |
| Rye | | |
| Wheat | | |
| Combine Grains and Legumes | Combine Grains and Nuts/Seeds | Combine Legumes and Nuts/Seeds |
|---|
| Peanut butter on whole-wheat bread | Whole-wheat bun with sesame seeds | Humus (chickpeas and sesame paste) |
| Rice and beans | Breadsticks rolled with sesame seeds | Trail mix (peanuts and sunflower seeds) |
| Bean soup and a roll | Rice cakes with peanut butter | |
| Salad with chickpeas and cornbread | | |
| Tofu-vegetable stir-fry over rice or pasta | | |
| Vegetarian chili with bread | |
