What is the best way to get a complete protein?

December 18, 2025 •

4 min read

According to the Academy of Nutrition and Dietetics, you don't need to combine complementary proteins at a single meal to form a complete protein. This guide will help you understand the best way to get a complete protein, whether you follow a plant-based or omnivorous diet, by exploring different sources and the science behind amino acids.

Quick Summary

This article explains complete proteins, which contain all nine essential amino acids. It contrasts animal-based and plant-based sources, detailing how to achieve a complete amino acid profile through a varied diet, without needing to combine foods at every meal.

Key Points

Animal vs. Plant Protein: Animal-based foods like meat, eggs, and dairy are naturally complete proteins, while most plant-based foods are considered incomplete but provide a complete profile when eaten in variety.
Variety is Key: For vegetarians and vegans, the best way to get a complete protein is to eat a wide variety of plant-based sources, such as beans, lentils, grains, nuts, and seeds, throughout the day.
Smart Food Combining: The myth that plant-based foods must be combined in the same meal to form a complete protein has been disproven; daily variety is what counts.
Naturally Complete Plant Proteins: A few plant sources, including soy (tofu, tempeh), quinoa, hempseed, and chia seeds, are naturally complete proteins.
Overall Nutrition: Consider the entire nutritional profile of your protein sources. Lean animal proteins are good, but remember that plant-based options often provide more fiber and fewer unhealthy fats.
Monitor and Adjust: Your protein needs depend on your body weight and activity level. Consider speaking with a healthcare provider or dietitian for personalized advice.
Balance Your Intake: Distribute protein intake throughout the day, as your body can only process a limited amount at one time.

Protein is a critical macronutrient, essential for building and repairing tissues, creating enzymes and hormones, and supporting overall health. A “complete protein” is a food source that contains all nine essential amino acids in sufficient quantities, which the human body cannot produce on its own. For years, there was a misconception that plant-based eaters needed to meticulously combine certain foods, like rice and beans, in the same meal to get a complete protein profile. However, modern nutritional science confirms that eating a variety of plant proteins throughout the day is perfectly sufficient for achieving a complete amino acid intake. The best way to get a complete protein ultimately depends on your dietary preferences and is easily achievable with a little knowledge of protein sources.

The Protein Basics: Complete vs. Incomplete

Proteins are long chains of amino acids, which are the building blocks of protein. Of the 20 amino acids your body needs, 9 are classified as "essential" because they must be obtained from your diet.

Animal-Based Sources: Complete and Convenient

For those who consume animal products, getting a complete protein is relatively straightforward. Most animal proteins naturally contain all nine essential amino acids. However, it is important to be mindful of the overall nutritional "package," as some animal products can come with high levels of saturated fat and sodium.

Lean Meats: Chicken breast, turkey, and lean cuts of beef and pork are excellent, readily available sources.
Fish: Fatty fish like salmon and tuna provide not only complete protein but also heart-healthy omega-3 fatty acids.
Eggs: Often considered the gold standard for protein quality, eggs are a versatile and nutrient-dense complete protein source.
Dairy Products: Milk, yogurt, and cheese all contain complete proteins. Opt for low-fat or fat-free versions to manage saturated fat intake.

Plant-Based Sources: Variety is the Key

For vegetarians and vegans, consuming a varied diet of plant proteins throughout the day will provide all the necessary essential amino acids. While some plant-based foods are naturally complete proteins, most are considered "incomplete" because they are low in one or more essential amino acids. The key is to eat a wide range of these foods, allowing your body to assemble the complete protein it needs.

Here are some powerful plant-based protein sources:

Soy Products: Tofu, tempeh, and edamame are some of the few plant-based foods that are naturally complete proteins.
Quinoa: This ancient grain is a standout in the plant-based world as a complete protein.
Hemp and Chia Seeds: These seeds contain all nine essential amino acids.
Legumes: Beans, lentils, and peas are packed with protein and lysine but are lower in methionine.
Grains: Whole grains like brown rice and whole-wheat bread are rich in methionine but lower in lysine.

Comparison Table: Animal vs. Plant Protein


Feature	Animal Protein (e.g., Chicken Breast)	Plant Protein (e.g., Tofu)
Completeness	Naturally complete, containing all 9 essential amino acids.	Mostly incomplete, but some exceptions (soy, quinoa).
Fat Content	Can be high in saturated fat; lean cuts are lower.	Typically low in fat; contains healthier, unsaturated fats.
Fiber	Contains no dietary fiber.	Generally rich in dietary fiber.
Micronutrients	Rich in heme iron, vitamin B12, and zinc.	Provides fiber, folate, potassium, and antioxidants.
Sustainability	Higher environmental impact due to resource use.	Lower environmental impact.
Dietary Flexibility	Omnivorous diets; may have health risks with high intake.	Suitable for vegetarian and vegan diets; healthy and sustainable.

Practical Tips for Getting Complete Protein

Regardless of your diet, incorporating a variety of protein sources is beneficial for overall health. Here are some actionable tips:

Vary Your Sources: Don't rely on a single protein source. Mix it up throughout the day to ensure you get a full spectrum of amino acids.
Mindful Snacking: Include protein-rich snacks like nuts, seeds, or yogurt to help meet your daily requirements.
Plan Your Meals: While you don't need to combine proteins at every meal, planning ensures you consume a good variety over the course of the day. This can be as simple as having beans with lunch and a whole grain with dinner.
Listen to Your Body: Your protein needs can change based on your activity level. If you are very active, you may need more protein than average to aid in muscle repair.
Consider Supplements (if needed): While most people can get enough protein from food, supplements like whey or soy protein powder can help meet needs, especially for athletes. Consult a healthcare provider before starting any supplements.

Conclusion

The best way to get a complete protein is not a rigid formula but a flexible, varied approach to eating. For those who eat animal products, it's easily achieved through meat, fish, eggs, and dairy, while paying attention to overall fat intake. For those on a plant-based diet, a diverse intake of soy products, quinoa, seeds, and legumes throughout the day ensures all essential amino acids are consumed. The outdated notion of needing to combine specific plant foods in a single meal has been debunked; what matters is the overall variety in your daily diet. By focusing on a well-rounded mix of protein sources, you can effectively meet your body's needs for all essential amino acids and support your health.

Expert Perspective

For a deeper understanding of protein and amino acids, the Cleveland Clinic offers a comprehensive resource on the topic.

How to get a complete protein on a plant-based diet

Achieving a complete protein profile on a plant-based diet is simple and does not require complex meal planning. By consuming a wide variety of plant-based foods such as lentils, beans, nuts, seeds, and grains throughout the day, you can get all nine essential amino acids. The key is variety, not combining them all in one meal.

How much protein do I need daily?

Protein requirements vary based on factors like age, weight, and activity level. Generally, a good aim is to consume approximately 0.36 grams of protein per pound of body weight daily. Highly active individuals may need more. Consulting with a registered dietitian can provide personalized guidance.

Frequently Asked Questions

A complete protein is a food source that contains all nine essential amino acids, which are amino acids that the human body cannot produce on its own and must be obtained from the diet.

No, it is not necessary to combine foods like rice and beans in the same meal to get a complete protein. Consuming a variety of plant proteins throughout the day provides your body with all the essential amino acids it needs.

Some plant-based foods are naturally complete proteins, including soy products (tofu, tempeh), quinoa, hempseed, and chia seeds.

Yes, animal-based proteins from sources such as meat, fish, eggs, and dairy generally contain all nine essential amino acids in sufficient quantities.

Vegans can get enough complete protein by eating a wide variety of plant-based foods. Incorporating naturally complete plant proteins and combining different sources like legumes and grains over the course of the day will ensure all essential amino acids are consumed.

Both animal and plant proteins can contribute to a healthy diet. Plant-based proteins are often rich in fiber and lower in saturated fat, while some animal proteins offer higher amounts of specific vitamins like B12. A balanced approach focusing on nutrient density is often recommended.

Protein powders, derived from sources like whey or soy, can be a convenient way to supplement your diet and help ensure you meet your protein needs, particularly for athletes. However, a varied diet is generally the best approach.