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Eat a variety of nuts and legumes. Other key food groups that make up complete protein are legumes and nuts. Again, choose a variety to eat each week. Examples of legumes include: beans, lentils, peanuts and peas. Examples of nuts/seeds includes: walnuts, almonds, cashews, pumpkin seeds, sesame seeds, pistachios or pecans.
A complete protein is a protein that contains all of the essential amino acids. Animal proteins are complete, including red meat, poultry, seafood, eggs, and dairy, so what's a vegetarian or vegan to do? There are a few nonanimal sources that offer complete proteins, so it's important to get your fill of soybeans, blue green algae, hempseed, buckwheat, and quinoa if you're diet is meat-, milk-, or egg-free. Then there are foods known as incomplete proteins, including beans, whole grains, nuts, seeds, peas, and corn. 1  Combine two or more incomplete proteins and boom â you've got a complete protein. Enjoy them together in one meal or the combination can be consumed over the same day, such as black bean soup for lunch and brown rice with dinner.