Vegan

While corn smut is delicious, rice & beans is my go-to for complete protein. Avocado, if you can afford it, is also good.

Tofu does has a fairly complete amino acid profile, which is why it combines well with many vegetable proteins. It's only a little short on methionine.

Seeds, nuts, spinach, sweet potato, corn, asparagus, broccoli, chard... And more are all pretty decent sources of methionine.

You may find this article my friend wrote interesting -https://green.michaelaltfield.net/2014/10/20/complete-protein-ratios/

I think many people like to toast the bread but you don't have to.

I don't think any two foods alone will give you a good nutrition. Eat different foods (cook fresh when you can), look for protein here and there and you're probably good. Except vitamin B12, take supplements for that!

Remember that nutritionally complete doesn't have to be in the same meal , you just need enough of each of the essential amino acids in your system.

I think it's worth noting that many of the "incomplete" proteins actually have all the amino acids, just one of them is relatively low. If you are varying your protein sources at all and eating more than the recommended quantity of protein from WHO studies, it would actually be hard to be protein deficient. Take pea protein for example. It's slightly short on methionine/cysteine, but not by much. If you just get some extra pea protein, you're good. You wouldn't need any other protein sources, but you'll pick those up with other foods incidentally anyway.

In the medical sense, the only time people are diagnosed with protein calorie deficiency is in the setting of starvation or chronic disease. If you are eating enough, you exercise, and you are under 60 years old, completeness of proteins isn't important in my opinion.

Does more protein help exercise recovery? Yeah maybe, but you won't be sick or feel bad without it.

Basically every single whole food has all 9 essential aminos, the incomplete protein thing is a half truth. It is true some foods have an imbalanced amino profile but it's a complete fabrication that no plant foods are good enough. Many pulses, nuts, seeds, and vegetables will get you the recommended amount of aminos if you exclusively ate that singular food. For some examples pinto beans, peanuts, sunflower seeds, spinach. Even many grains like buckwheat and quinoa will get you there, just not wheat, the most commonly eaten one.

But I also find the term "nutritionally complete" to be a misnomer for something that simply has all the required aminos in the right quantities. Your body needs more than amino actions to function, there are many more known essential nutrients as well as nutrients that aren't essential but healthful, so it's best to eat a variety of things, and potatoes with dairy definitely does not satisfy the bill. Looping back to spinach though, it's an example of a food that might be as close to nutritionally complete as possible, perhaps Popeye was on to something.

Corns and rocks hmmm my favorite

derailing the discussion, you can probably sub out most of the grains in the pairings – nutritional profiles of grains are pretty much non-existant (empty carbs and not much else – and since there’s no essential carbs … )