5 Complete Proteins Vegetarians And Vegans Need To Know

5 Complete Proteins Vegetarians And Vegans Need To Know

Written by: Lindsay Sibson

I didn’t intentionally choose the vegetarian life… but the vegetarian life chose me.

Ya see, I was happily and hungrily walking about the street markets of Bangkok, Thailand searching for a healthy and tasty lunch.

And that’s when I saw it. ALL OF IT.

Fish that were still alive flopping off the trays into the aisles. I then took a few more steps to witness pieces of dead animals getting hastily hacked apart. NOPE. NO. NOOOOOOO.

It was a FAR cry from the neat and tidy packages of meat I was used to buying at my local grocery store.

And so it happened - I stopped eating meat right then and there! And I gotta say, I LOVE IT and feel incredible. There is such an incredible variety of food to choose from and enjoy - EVEN when you don’t eat meat! And I’m still alive and thriving so YES, vegetarians DO get enough protein. Here is how…

What Is A Complete Protein?

The term “complete protein” refers to the building blocks of protein - AMINO ACIDS!

  • There are 20 different amino acids that can form a protein
  • There are 9 amino acids the body can’t produce on its own, called essential amino acids
    • You must EAT them in order to get them, because you can’t make them yourself

In order for a protein to be considered “complete,” it MUST contain all nine essential amino acids in equal amounts (approximately).

Fortunately, plant based diets contain a wide variety of amino acids. Therefore, if you are vegan or vegetarian, you are HIGHLY likely to get your fill of amino acids easily - especially if you are eating these 7 foods!

7 Complete Proteins Vegetarians And Vegans Need To Know

1. Buckwheat

  • Protein content: 6 grams per 1 cup, cooked
  • It is NOT a type of wheat - comes from the rhubarb family
  • Can help improve circulation and lower blood cholesterol
  • Must try recipe: Use buckwheat as a protein in your favorite chili recipe

2. Quinoa

  • Protein content: 8 grams per 1 cup, cooked
  • Full of fiber, magnesium, iron and manganese
  • A fantastic substitute for rice
  • We included quinoa protein in our Organifi Complete Protein powder.
  • Must try idea: Use quinoa as a filling for a breakfast burrito

3. Rice & Beans

    • Protein content: 7 grams per 1 cup
    • When combined, have a protein content on par with meat
    • Great way to fill up after an intense workout
    • Must try idea: Use rice and beans as a filling during next taco night

4. Ezekial Bread

    • Protein content: 8 grams per 2 slices
    • Made from sprouted grains: wheat, barley, beans, lentils, millet and spelt
    • High fiber and vitamin content
    • Must try ideas: Use Ezekiel bread as a base for a mini pizza

5. Spirulina **

  • Protein content: 4 grams per 1 tablespoon
  • Spirulina is part of the algae family and technically not a COMPLETE protein (it lacks methionine and cysteine)
  • ** Easily turn it into a complete protein by adding nuts, oats, grains, or seeds
  • Must try idea: Add a spoonful to your favorite smoothie with a scoop of almond butter

What is your FAVORITE vegan or vegetarian protein? How do you prepare it?

Please SHARE with the Organifi community below!

Organifi Complete Protein is our very own VEGAN, GLUTEN FREE, ORGANIC protein powder that doubles as a multivitamin! It’s creamy and delicious. Getting enough daily protein has been shown to help support weight loss, muscle tone, improve immunity and boost energy. Get your bottle here.

About The Author

Lindsay Sibson turned her lifelong dream of traveling the world into a reality when she first stepped on a plan in April of 2014. With the simple intention of learning more about this beautiful world, she stepped away from corporate America to explore an alternative lifestyle of long term international travel, volunteering, blogging and pursuing a blissfully happy and fulfilling way of life.




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