The main protein sources for Vegetarian Cyclists are dairy foods, nuts, seeds, beans, lentils, soya products (tofu, tempeh), whole grains (such as bread, oats, pasta, rice and millet) and quinoa. However, most plant sources of protein — with the exceptions of quinoa and soya, do not provide all eight amino acids.
The solution is to combine protein sources: grains with pulses (e.g. black beans and vegetable curry with rice); grains with dairy (e.g. porridge); soya with vegetables (e.g. tofu and vegetable stir-fry); grains or pulses with nuts (e.g. chickpea); dairy with vegetables (e.g. spinach and cheese).