Amino acids

Amino acids, which are the building blocks of the human body.

The 9 Essential Amino Acids

Your body can’t produce these on its own, so you must get them from your diet:

  1. Histidine

  2. Isoleucine

  3. Leucine

  4. Lysine

  5. Methionine

  6. Phenylalanine

  7. Threonine

  8. Tryptophan

  9. Valine

Some foods contain all 9 (called complete proteins), and others can be combined to create complete protein meals.

Foods That Naturally Contain All 9 Essential Amino Acids (Complete Proteins)

Animal-based

These are naturally complete:

  • Eggs

  • Chicken

  • Turkey

  • Beef

  • Pork

  • Fish (salmon, tuna, cod, etc.)

  • Milk, cheese, yogurt

  • Whey protein (from dairy)

Plant-based (Complete on Their Own)

  • Quinoa

  • Soy products (tofu, tempeh, soy milk, edamame)

  • Buckwheat

  • Hemp seeds

  • Chia seeds

  • Amaranth

  • Spirulina

Plant-Based Combinations to Get All 9 Amino Acids

Many plant proteins are incomplete on their own, but you can combine them to make a complete protein.

Here are the winning combos:

Grains + Legumes

  • Rice + beans

  • Whole grain bread + peanut butter

  • Corn tortillas + black beans

  • Lentil soup + whole grain toast

Nuts/Seeds + Whole Grains

  • Almonds + oatmeal

  • Hummus (chickpeas + tahini) + pita

  • Sunflower seeds + whole grain crackers

Legumes + Nuts/Seeds

  • Lentils + walnuts

  • Tofu stir-fry with sesame seeds

  • Chickpeas + tahini (like in hummus again!)

Important note: You don’t have to eat these combos in the same meal. Your body pools amino acids over the course of the day. So, as long as you're eating a variety of protein-rich plant foods, you’ll hit all 9.

Quick Tip: Think “Diverse Plate”

If your meals regularly include:

  • Legumes (beans, lentils, peas)

  • Whole grains (brown rice, quinoa, oats)

  • Nuts and seeds

  • Veggies

  • Soy or dairy (if you include them)

…you’re definitely getting all essential amino acids.