Protein Pairing: A Simple Way to Boost Your Intake (Without Relying on Supplements)
When it comes to increasing your protein intake, it’s easy to think you need to add another shake, bar, or scoop of powder. But often, the simplest (and most sustainable) solution is already on your plate.
Let’s talk about protein pairing; the practice of combining different wholefoods to create complete, balanced sources of protein that support your goals, gut health, and budget.
What Is Protein Pairing?
Protein pairing is all about combining plant-based foods that complement each other’s amino acid profiles. On their own, foods like grains, beans, and legumes don’t provide all nine essential amino acids in optimal ratios — but when paired together, they do.
For example:
🌾 Rice + beans
🥖 Wholegrain bread + hummus
🥣 Oats + soy milk
🌮 Corn tortillas + black beans
These simple combos work together to form complete proteins, giving your body all the essential building blocks it needs for repair, recovery, and growth.
Why Prioritise Wholefoods Over Supplements?
Protein powders can be convenient, but they shouldn’t replace real food. Wholefood sources offer much more than protein alone — they come with fibre, vitamins, minerals, and phytonutrients that support digestion, hormone balance, and long-term health.
Here’s why wholefood protein pairings are worth the effort:
Better for your gut — legumes and grains contain prebiotic fibres that feed beneficial gut bacteria.
More satisfying — the fibre and volume of real food help keep you full for longer.
Budget-friendly — beans, lentils, and grains are inexpensive pantry staples that go a long way.
How to Incorporate Protein Pairing Into Your Day
Start small - it’s easier than you think!
Add lentils or beans to soups, salads, or pasta dishes.
Blend chickpeas into sauces or dips.
Choose wholegrains like quinoa, brown rice, or oats to round out your plate.
Mix and match different plant proteins across the day for variety and balance.
You don’t have to be plant-based to benefit, even if you include animal proteins, pairing plant sources adds extra fibre and nutrients your body (and gut) will thank you for.
The Takeaway
You don’t need to overhaul your diet or rely on supplements to reach your protein goals. Sometimes, it’s just about making smarter combinations.
So next time you’re building a meal, think beyond the shake — and look to your pantry instead.
A handful of lentils, a spoonful of beans, or a scoop of quinoa might be exactly what your plate (and your gut) needs.