If you’re living the meat-free life, you’ve probably assured concerned family and friends at least once that you do indeed get plenty of protein in your diet. “There is often a myth that vegetarians won’t get adequate protein,” says Vandana Sheth, R.D.N., C.D.E. “Really, it’s very easy to meet your protein needs on a vegetarian diet.”
That’s not to say it doesn’t take a little planning. The key to going veggie the smart way is to make sure you’re getting plenty of complete proteins in your diet—which provide the nine essential amino acids that your body needs to function, but can’t produce on its own. Most complete proteins come from foods like meat, poultry, fish, eggs, dairy products, and soy. But what if you’ve tried every tofu stir-fry recipe under the sun—and you’re getting a little sick of the slimy squares?
Luckily, there are certain combinations of vegetarian-friendly eats—like legumes, nuts, grains, seeds and protein-rich veggies—that form a complete protein when consumed off the same plate. Here are seven options that will satisfy your needs—no tofu in sight.