What foods, when mixed together, give you complete protein on a vegan diet?!

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There is a combination, Diet for a Small Planet gives the recipe. You could read through that eliminating the Lacto-ovo part.

You don't need to mix certain foods together in one meal in order to have a complete protein. Protein is made up of 20 different amino acids, 12 of which we make from the 8 essential ones we must consume from our food. Protein sources have different amino acids, in different quantities and ratios. Every person has a total amount of protein that he or she needs to eat in a day, plus a daily recommended intake of the 8 essential amino acids as well.

The bottom line is that if you eat an extremely varied diet that is generally protein-rich, you have nothing to worry about. However, tofu is the most perfect, complete protein. It has exactly the right ratios for all 8 amino acids. 1 cup of tofu provides enough protein - a complete protein - for the average person's daily consumption.

"Becoming Vegan" by Davis, R.D. and Melina, R.D.

Veg*ns can obtain protein by eating a balance of incomplete proteins each day (legumes with grains or legumes with nuts and seeds) or by eating approximately 50g of complete protein from the following sources: amaranth, buckwheat, hemp seed, soy, quinoa, and certain blue-green algaes (such as spirulina.) There are also many fruits and vegetables (such as persimmons) that provide complete or high-quality proteins, but in such low doses it wouldn't be worth it to list them all. The key here, and to any healthy diet, is variety.

Soybeans eggs, nuts, seeds and legumes (dry beans or peas such as lentils, chickpeas and kidney beans) , etc. Include rice, meat, and beans or peanut butter and bread.

eat a variety of protein-containing foods each day.
There is no one-size-fits-all answer to that question, and research on the topic is still emerging. The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day—that's about 64 grams for a 160 pound adult. In the U.S., adults get an average of 15 percent of their calories from protein; for a person who requires a 2,000-calorie-per-day-diet, that's about 75 grams of protein. In healthy people, increasing protein intake to 20 to 25 percent of calories can reduce the risk of heart disease, if the extra protein replaces refined carbohydrates, such as white bread, white rice, or sugary drinks. Higher protein diets can also be beneficial for weight loss, in conjunction with a reduced calorie diet, although long-term evidence of their effectiveness is wanting.

Basically any fresh foods will give you all the required protein, unless you try and limit your diet to just a few grains and vegetables with no variety. Realistically, the only people who become protein deficient are people with enzyme dysfunction and can't get the required amino acids from foods or people who don't east enough food to begin with. I am not aware of a single case of protein deficiency in any vegan, even those who live off junk food.

The idea that you need to combine foods in one meal or even in one day to obtain complete proteins is completely antiquated and has been debunked over & over since the '70's. As long as you're eating a healthy, well balanced diet overall, you should be getting everything you need nutritionally.

kidney beans are a fantastic source of protein in themselves but you can mix them into a brown rice dish or pasta dish and they will give you roughly the same amount of protein as that found in meat. Also chickpeas are a great source too. Hope this helps :)

http://www.whfoods.com/genpage.php?tname…

Hello

You don't have to mix anything together to get a complete protein. Just make sure you have lots of fruit, vegetables, herbs, some nuts, grains, cereals etc

http://www.youtube.com/watch?v=ae-dlHOmw…

"on a vegan diet" <-----at the end of your question. That tips you off as a vegan.

Of course you can mix certain foods to get complete protein. But you KNOW meat contains complete protein and you DO NOT know which veggies are needed to make complete protein. So what does that tell us? I think it tells us that another veg*n doesn't know how to manage his own diet.....