Hi :) I am not vegan, but I really feel proud when I can avoid animal based foods. My problem is I lack ideas/diversity when it comes to non-soy protein rich foods. Do you have some suggestions?
Foods listed below are considered complete proteins, meaning they contain all of the essential amino acids:
[Soy foods, such as tofu, tempeh, miso, and soy milk]
Sprouted seeds — each type of sprout has differing proportions of nutrients, so it’s best to eat a variety of them
Grains, especially amaranth and quinoa, are highest in protein and are high-quality proteins
Beans and legumes, especially when eaten raw
Spirulina and chorella (blue-green algae), which are over 60 percent protein
Common Sources of Essential Amino Acids
- Histidine: Apple, pomogranates, alfalfa, beets, carrots, celery, cucumber, dandelion, endive, garlic, radish, spinach, turnip greens.
- Arginine: Alfalfa, beets, carrots, celery, cucumbers, green vegetables, leeks, lettuce, potatoes, radishes, parsnips, nutritional yeast.
- Valine: Apples, almonds, pomegranates, beets, carrots, celery, dandelion greens, lettuce, okra, parsley, parsnips, squash, tomatoes, turnips, nutritional yeast.
- Tryptophan: Alfalfa, brussel sprouts, carrots, celery, chives, dandelion greens, endive, fennel, snap beans, spinach, turnips, nutritional yeast.
- Threnoine: Papayas, alfalfa sprouts, carrots, green leafy vegetables such as celery, collards, kale, and lettuce (especially iceberg), lima beans, laver (Nori — a sea vegetable).
- Phenylalanine: Apples, pineapples, beets, carrots, parsley, spinach, tomatoes, nutritional yeast.
- Methionine: Apples, pineapples, Brazil nuts, filberts, brussels sprouts, cabbage, cauliflower, chives, dock (sorrel), garlic, horseradish, kale, watercress.
- Lysine: Apples, apricots, grapes, papayas, pears, alfalfa, beets, carrots, celery, cucumber, dandelion greens, parsley, spinach, turnip greens.
- Leucine: Avocados, papayas, olives, coconut, sunflower seeds.
- Isoleucine: Avocados, papayas, olives, coconut, sunflower seeds.