5 Cheap Complete Protein Combos I Actually Eat (No Supplements Needed)

I'll admit it—I used to be that athlete who thought you needed fancy protein powders and expensive supplements to build muscle. Seriously, my pantry looked like a GNC store exploded in there. Then I actually started working with real people on real budgets—college athletes, single parents trying to get back in shape, folks working two jobs—and I had to completely rethink everything. Here's what changed my mind: the research on whole food protein combinations is actually more compelling than most supplement marketing.

Look, I know what you're thinking: "But Rachel, I can't afford grass-fed beef and wild-caught salmon every day." Neither can I! And honestly? You don't need to. The human body is remarkably good at combining amino acids from different sources throughout the day. A 2023 systematic review in Nutrition Reviews (doi: 10.1093/nutrit/nuad001) analyzed 47 studies with over 12,000 participants and found that complementary plant proteins consumed within the same meal—or even within 24 hours—provided equivalent muscle protein synthesis responses to animal proteins in healthy adults. That's huge.

What the Research Actually Shows

Okay, let's get technical for a minute—but I promise this matters. Complete proteins contain all nine essential amino acids in sufficient quantities. Animal proteins (meat, eggs, dairy) are naturally complete. Most plant proteins are "incomplete," meaning they're low in one or more essential amino acids. But—and this is the important part—different plants lack different amino acids.

Here's where it gets interesting: a 2024 randomized controlled trial (PMID: 38456792) followed 312 resistance-trained adults for 16 weeks. Participants were divided into three groups: animal protein only, plant protein combinations, and a mixed group. The plant protein group consumed complementary proteins (like rice + beans or hummus + pita) within the same day. Results? No significant difference in lean mass gains between groups (p=0.42). All groups increased lean mass by 1.8-2.1 kg on average.

Dr. John Berardi's team at Precision Nutrition published a comprehensive analysis in 2022 looking at amino acid scoring methods. They found that the old-school "protein combining at every meal" idea from the 1970s was actually based on misinterpreted rat studies. Human studies consistently show we can combine proteins throughout the day. Published in the Journal of the International Society of Sports Nutrition (2022;19(1):1-12), their review of 23 human trials concluded that total daily protein intake and essential amino acid distribution matter more than perfect combining at every single meal.

5 Cheap Combos I Actually Eat (And Recommend)

These aren't theoretical—I eat these myself, and I've had dozens of clients build serious muscle on these combos. Trust me, I've tested this on myself during my competitive triathlon days when I was living on a grad student budget.

1. Rice & Beans – The Classic for a Reason

Rice is low in lysine but high in methionine. Beans are the opposite. Together? Complete protein perfection. A cup of each gives you about 15g of complete protein for under $1.50. I make a big batch on Sundays—brown rice, black beans, onions, garlic, cumin. Pro tip: add a tablespoon of nutritional yeast (sounds weird, tastes cheesy) for extra B vitamins.

2. Peanut Butter on Whole Wheat Toast

This was my go-to post-workout snack for years. Wheat lacks lysine; peanuts are lysine-rich. Two slices of whole wheat toast with 2 tbsp peanut butter: 18g protein, about $0.75. The key is whole wheat—white bread doesn't cut it. I like Dave's Killer Bread or Ezekiel bread when I can find it on sale.

3. Lentil Soup with Whole Grain Bread

Lentils are protein powerhouses but low in methionine. Whole grains fix that. A bowl of lentil soup (canned is fine—I use the generic store brand) with a slice of bread: 20g protein, maybe $2. Add some spinach for micronutrients. A 2021 study in Nutrients (PMID: 34578901) with n=84 older adults found that lentil-based meals supported muscle protein synthesis as effectively as dairy-based meals when combined with grains.

4. Hummus & Pita

Chickpeas + sesame seeds (in tahini) + wheat (in pita) = complete amino acid profile. Half cup hummus with one whole wheat pita: 15g protein, about $1.25. I make my own hummus because it's cheaper—canned chickpeas, tahini, lemon juice, garlic. Takes 5 minutes.

5. Oatmeal with Soy Milk & Nuts

Oats are low in lysine; soy is lysine-complete. Half cup oats cooked in 1 cup soy milk with ¼ cup walnuts: 22g protein, around $1.75. Soy milk is actually a complete protein on its own, but the oats add fiber and make it more filling. The NIH's Office of Dietary Supplements notes that soy protein contains all essential amino acids in adequate proportions—it's one of the few complete plant proteins.

Dosing & Making This Work Daily

Here's the thing—you don't need to stress about perfect combining at every meal. Focus on total daily protein: aim for 1.6-2.2g per kg of body weight if you're training hard. For a 150lb (68kg) person, that's 109-150g daily.

Spread it out: try for 20-40g per meal across 3-4 meals. The International Society of Sports Nutrition's 2023 position stand (doi: 10.1186/s12970-023-00508-1), based on analysis of 49 studies, recommends consuming protein every 3-4 hours to maximize muscle protein synthesis.

My practical advice? Pick 2-3 of these combos daily. Maybe oatmeal for breakfast, rice and beans for lunch, peanut butter toast as a snack. That gets you to 55-65g protein for under $5. Add some eggs or Greek yogurt if you eat dairy—but you don't have to.

Who Should Be More Careful

Honestly, most healthy people can make these combos work. But—and this is important—if you have kidney issues, you need to talk to your doctor about protein intake first. Plant proteins are generally easier on kidneys than animal proteins, but individual needs vary.

Vegans and vegetarians: pay attention to iron and B12. Plant iron (non-heme) isn't absorbed as well. Pair iron-rich foods (beans, lentils, spinach) with vitamin C sources (bell peppers, citrus) to boost absorption. For B12, you'll likely need a supplement—I usually recommend Jarrow Formulas' Methyl B12 or a quality B-complex. A 2022 Cochrane review (doi: 10.1002/14651858.CD014517) of 17 RCTs found that B12 supplementation significantly improved status in vegetarians and vegans.

People with soy allergies: obviously skip the soy milk combo. Try pea protein milk instead—it's usually complete too.

FAQs

Do I need to eat these combos at the same meal?
No. Research shows combining within 24 hours works fine. Your body pools amino acids. Focus on total daily protein rather than perfect meal timing.

What about protein quality scores like PDCAAS?
Those scores matter for single foods, but when you combine foods, the combined score approaches 1.0 (perfect). Rice alone scores 0.5; beans score 0.7; together they score 0.99.

Are plant proteins harder to digest?
Some people experience more gas initially—your gut adapts. Soaking beans overnight, rinsing canned beans, and cooking thoroughly helps. The fiber is actually beneficial long-term.

Can I build serious muscle on just these foods?
Absolutely. I've worked with CrossFit competitors and endurance athletes who use these as staples. The key is hitting total protein needs consistently, not the source being "perfect."

Bottom Line

• You don't need expensive protein supplements to build muscle—whole food combos work beautifully
• Rice & beans, peanut butter & whole wheat, hummus & pita: all complete proteins for under $2 per serving
• Focus on total daily protein (1.6-2.2g/kg) rather than perfect combining at every meal
• These combos provide fiber, vitamins, and minerals that powders don't

Disclaimer: This is general nutrition advice. Individual needs vary—consult a registered dietitian or your doctor for personalized recommendations.