Protein quality isn't just about grams. It's about covering your essential amino acids. Here's what you need to know.
Amino acids are the building blocks of protein. Your body uses 20 different amino acids, but it can only make 11 of them on its own. The other 9 must come from food — these are called essential amino acids (EAAs).
The 9 Essential Amino Acids:
Different plant foods have different amino acid profiles. Some are higher in certain EAAs, lower in others. The good news: variety across the day balances everything out.
You don't need to track individual amino acids — just eat a mix of protein sources and you're covered.
Lysine-rich foods
Legumes (lentils, chickpeas, beans), tofu, tempeh, quinoa
Methionine-rich foods
Grains (rice, oats), seeds (sunflower, sesame), nuts
Pairing legumes with grains across the day naturally covers both limiting amino acids.
Want to check your EAA coverage?
Get your personal EAA confidence score + full breakdown
Unlock in the appThe app calculates your protein target, shows done-for-you combos, and gives you an EAA confidence score — so you know you're covered.
Download Vegan Protein PlannerThis content is for educational purposes only and is not medical or nutritional advice. Consult a qualified professional before making dietary changes.
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