Myth: Vegetarian protein is 'incomplete', so it does not count.

What science says

Individual plant foods differ in amino-acid profile, but mixed diets — dal with rice or roti, chana with wheat, soy, curd, milk — supply the full range across the day. Soy and dairy are complete on their own.

BhojVigyan take

Combine pulses with grains during the day and include soy or dairy if you use them. No exact same-meal pairing is required.

Source & review

ICMR-NIN — Protein quality in Indian diets — Complementarity of cereal and pulse proteins.

Reviewed on 21 August 2026