how to calculate/ make a complete protein?

Question

Hi. I need help with figuring out how to get proper protein on a vegetarian diet.

I hear that you only get "complete" proteins from meat and soy .

I need to know some exact details if anyone knows or can direct me to a source ..?

I usually have 100grams of lentils but I need something else to add?
But what, and how much? :(

Does anyone know how much of the complete protein would be in the lentils and how I can figure out how much i'll need and what food I can get the other part from?

I don't understand it at all. :(

I want to eat properly so please don't just say eat "some beans" and "some lentils" I need to know how many grams of beans for example.

Suggest ANY vegetarian food combinations to get me complete proteins. I don't care about taste or eating the same thing all the time. I would have put this in the food section but I'd rather know the science behind it if you can. Thanks.

I know most people get too much protein but I definitely don't.
Anyway I'm not concerned about the amount of protein i'm getting i'm concerned about getting all the different amino acids you get from it.

" Proteins, too, come in complete sets or as incomplete parts that work together. A complete protein contains all nine of the essential amino acids; a protein missing one or more of these is an incomplete protein. Grains and legumes contain significant amounts of protein, but these proteins do not contain all of the essential amino acids. Except for soybeans, plant proteins do not contain all the essential amino acids, so they are called incomplete proteins. "

....

Answer 1

You are probably getting enough protein.
Most people have a misconception about protein.

Cultural Propaganda on Protein Consumption
http://dgwa1.fortunecity.com/body/protien.html

Answer 2

Proteins consist of amino acids.
Your body cannot synthesize some of them, so it has to get them through food. These are called essential amino acids.
Different organisms have proteins of different amino acid consistency.

Proteins from animals have a higher percentage of essential amino acids than proteins from plants so they are on average of higher nutritional value. Soy I think is rich in some of the essential amino acids.

You should really ask a specialized doctor for a balanced diet.
Apart from proteins you need to balance more things if you are not eating meat, like iron and you need to know the proper combinations of food. Eg lentils have iron but I think that if you combine them with dairy products you are reducing the absorption of iron.

Answer 3

Personally, I'm not a vegetarian, but I do know enough about being one to ensure that if I ever decide not to eat meat, I'll have a fully balanced diet.

Nuts are a good source of protein, especially almonds and I think walnuts. Walnuts have the added benefit of omega-3 oils. If you're not a vegan, then you can have eggs, although why a vegetarian would eat eggs is beyond me.

Tofu and quorn are a good source too.

Nuts, wholegrains and pulses are a good source of protein.