If you are new to the healthy plant based lifestyle and want to make sure you are consuming enough protein, build from simple meals. Amino acids are the building blocks of proteins.
✔Rice and Beans Both brown and white rice are low in lysine but high in methionine. In contrast, beans are high in lysine but low in methionine. Combining them allows you to get enough of each, as well as the remaining seven essential amino acids, to count as a complete protein. -One cup of rice and beans provides 12 grams of protein and 10 grams of fiber. *topped with guacamole, salsa, and roasted vegetables for a simple, filling meal. ✔Pita and Hummus Pita and hummus are another combination that provides all nine essential amino acids.The wheat used to make pita is too low in lysine to be considered a complete protein source. However, chickpeas — the main ingredient in hummus — are rich in lysine. -One medium-sized whole wheat pita with 2 tablespoons of hummus provides approximately 7 grams of protein. ✔Peanut Butter Sandwich Natural peanut butter sandwiched between whole grain bread is another common combination that results in a complete protein source. Wheat is low in lysine while pulses like peanuts make up for it by being high in lysine. -Two slices of whole wheat sandwich bread with 2 tablespoons of peanut butter provide approximately 14 grams of protein.
Reference:
https://www.healthline.com/nutrition/complete-protein-for-vegans