Vegetarian Proteins

The Essential Amino Acids Have Important Functions In The Body

  • Isoleucine (L–) – for muscle production, maintenance and recovery after workout. Involved in haemoglobin formation, blood sugar levels, blood clot formation and energy.
  • Leucine (LGN) – growth hormone production, tissue production and repair, prevents muscle wasting, used in treating conditions such as Parkinson’s disease.
  • Lysine (L–) – calcium absorption, bone development, nitrogen maintenance, tissue repair, hormone production, antibody production.
  • Methionine (GN-) – fat emulsification, digestion, antioxidant (cancer prevention), arterial plaque prevention (heart health) and heavy metal removal.
  • Phenylalanine (LGN) – tyrosine synthesis and the neurochemicals dopamine and norepinephrine. Supports learning and memory, brain processes and mood elevation.
  • Threonine (LN-) – monitors bodily proteins for maintaining or recycling processes.
  • Tryptophan (GN-) –niacin production, serotonin production, pain management, sleep and mood regulation.
  • Valine (LGN) – helps muscle production, recovery, energy, endurance; balances nitrogen levels; used in treatment of alcohol related brain damage.
  • Histidine (LGN) – the ‘growth amino’ essential for young children. Lack of histidine is associated with impaired speech and growth.


Legumes: lentils, peas beans peanuts Tryptophan Methionine Grains, nuts & seeds Stir-fry veg w/green soybeans, served over brown rice, sesame seeds garnish

Hummus (chickpea & tahini spread), served w/whole wheat pitta bread

Grains: wheat, corn, rice, oats barley, rye Lysine               Isoleucine Threonine Legumes, dairy Grilled cheddar on whole wheat bread

Cornbread & chilli beans, grated cheddar

Nuts & Seeds: almonds sunflower cashew Lysine                 Isoleucine Legumes Lentil walnut loaf, cashew gravy


The letters in brackets (LegumeGrainNuts) indicate what foods the amino acids are found in.

For copyright purposes I collected this information online several years ago and am posting it for possible educational purposes only.

I cannot guarantee the accuracy of what is written, but I have found it helpful and hope it may prove so to others too.

This is a way of making sure all the amino acids are contained in a meal. It is in addition to foods, such as eggs, soya and dairy, that are ‘complete proteins’, which means that they have all the essential amino acids.