what to compliment the protein and carbohydrates?!

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A balanced diet for a vegetarian includes amino acids from a variety of sources.

We used to think we had to eat complimentary proteins together, at each meal, but now we know we can eat foods containing all the essential amino acids throughout the day and the body will combine them as it needs them.

Basically, the body needs a whole bunch of different amino acids, the building blocks of proteins. Some amino acids are considered essential, that is, you have to get them from foods. The others are nonessential, that is, the body can build them from other amino acids.

What I think you are asking is how to properly combine these essential amino acids so you get enough protein.

If you eat whole grains and also legumes (beans, lentils, chickpeas, or peanuts) you get a complete protein. You don't have to eat them at the same time, but curried lentils over brown rice is pretty satisfying!

If you eat whole grains and also nuts or seeds, you also get a complete protein. Again, you don't have to eat them at the same time, but steel cut oats topped with walnuts and fruit is delicious!

Raw fruits and veggies also contain surprising amounts of enzymes, which are great proteins. Dark green leafy veggies are especially nourishing.

Other good sources of protein include sea vegetables, especially spirullina, and something called nutritional yeast, which you can buy at any health food store. It's a yellow powder that you mix into foods. It has a strong taste that is a little like cheese, so it's great with rice or noodles, or in sauces and spreads.

Simply fruits.

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