Complete Protein on a Vegan Diet: Food Combos, PDCAAS Scores & Easy 100‑g Meal Plan

**A 2 : 1 ratio of brown rice to lentils hits the same lysine + methionine score as chicken breast—proving plants can be complete.**

- Aim 1.2 g kg‑¹ protein on vegan diet (vs 1.0 g kg‑¹ omnivore) - Combine legumes + grains or soy alone ≧ complete - Supplement B12 (50 µg/day) and consider creatine 3 g/day for strength

Essential amino acids (EAAs) can’t be synthesised; chronic lysine or methionine gaps impede muscle repair, immune function and collagen cross‑linking.

| Limiting EAA | High‑plant sources | |--------------|------------------| | Lysine | Lentils, tofu, seitan | | Methionine + Cys | Sesame, Brazil nuts, oats | | Leucine (MPS trigger) | Soy isolate, pumpkin seeds |

- **Rice + lentils** → PDCAAS 0.97 - **Whole‑wheat + hummus** → 0.94 - **Tofu + quinoa** → 1.00 (soy already complete, quinoa adds variety)

1. **Breakfast**: Overnight oats + soy milk + chia (18 g) 2. **Lunch**: Burrito (black beans 100 g, brown rice 90 g, corn tortilla) (30 g) 3. **Snack**: Smoothie (pea protein 25 g isolate) (22 g) 4. **Dinner**: Stir‑fry tofu 150 g + quinoa 120 g + veggies (30 g)

- **Vitamin B12**: 50–250 µg/day or 2 500 µg weekly - **Vitamin D3 (vegan lichen)**: 1 000 IU in winter - **Creatine monohydrate**: 3–5 g/day for power athletes

- Cook legumes with kombu to cut gas. - Toast grains to boost nutty flavour & digestibility. - Batch‑soak, pressure‑cook beans → 15 % ↑ protein digestibility.

| Myth | Fact | |------|------| | “You must combine proteins in the same meal.” | EAA pools last ≥ 24 h; daily variety suffices. | “Soy lowers testosterone.” | Meta‑analyses show no effect at ≤ 50 g/day soy protein.

Hit 1.2 g kg‑¹ protein with diverse legumes, grains, soy and seeds; supplement B12; strength‑train—vegan diets can build and maintain muscle just fine.

1. Mariotti F & Gardner CD. *Nutrients* 2023. 2. Messina M. *J Horm Health* 2024. 3. WHO/FAO Protein Quality Report, 2023.