Protein In Plant Foods

Strongest plant sources

Complete versus incomplete — what it really means

Soy, quinoa and hemp contain all nine essential amino acids in useful amounts. Most other plant foods are low in one: grains are short on lysine, legumes are short on methionine.

This is not a per-meal problem. Your body maintains an amino acid pool across the day, so eating legumes and grains at different meals works fine. The old idea that you must combine rice and beans in the same bowl has been retired.

One real adjustment: plant protein is digested slightly less efficiently, so a plant-based eater targeting muscle gain should aim about 10–20% higher in total grams.

Building a 120g plant-protein day

• Breakfast: oats with soy milk plus 30g plant protein powder — about 45g.
• Lunch: 150g tempeh with quinoa — about 35g.
• Snack: 150g edamame with pumpkin seeds — about 22g.
• Dinner: lentil and tofu curry — about 30g.

What about vegetables and grains?

Broccoli, spinach and kale contribute 2–3g per 100g. They matter for fibre and micronutrients, not for hitting protein targets. Cooked quinoa is only 4.4g per 100g because it absorbs so much water — its reputation comes from the dry weight figure.