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People are always asking vegans “How do you get enough protein?” One must do a bit of reading to understand food combinations and nutrition but it is not difficult to understand. Most vegetables and grains are lacking in one or another of an amino acid (protein). However other vegetables or grains have the missing one, thus by combining the proper vegetables and grains you can have a complete protein without eating meat, fish, fowl or dairy products. Most traditional folk meals traditionally mix a healthy variety of foods in one meal such as beans and rice, as well as some leafy vegetables that are high in protein as sprouts. The following table offers choices that you can make when considering your menus so that you can have complete proteins.

Protein Combinations
You may combine any food from Column 1,2 or 3 with any other food from any other column. Alternatively you can use complete proteins (see below) by themselves.

1. Low in Lysine	2. Low in Sulfur	3. Low in Tryptophan
Peanuts Grains Barley Buckwheat Bulgur Cornmeal Millet Oats Rice Rye Wheat Nuts & Seeds Almonds Brazil Nuts Coconut Filberts Pecans Pumpkin Seeds Sunflower Seeds Walnuts Vegetables Asparagus Beet greens Corn Kale Mushrooms Potatoes Sweet Potatoes Yams	Beans (dried (red white, black, pinto) Black-eyed peas, dried Garbanzo beans Lentils Limas Mung beans Peanuts Nuts Filberts Vegetables Asparagus Beans, green Beet greens Broccoli Brussel sprouts Mushrooms Parsley Peas, green Potatoes Soybeans Swiss Chard	Beans (dried red, white, black, pinto) Garbanzo beans Limas Mung Beans Peanuts Grains Cornmeal Nuts Almonds Brazil Nuts English Walnuts Vegetables Corn Beet greens Mushrooms Peas, green Swiss Chard

Complete Proteins
Legumes
Soybeans
Tofu
Soy Flour
Soy Milk
Textured vegetable protein (TVP)
Tempeh
Wheat gluten (saitan)