Both beef and lamb are red meats, but they differ slightly in nutritional content and environmental impact:

• Lower in fat compared to lamb, especially when choosing lean cuts.
• Provides slightly higher levels of zinc and vitamin B12.
• Widely available and often more affordable.

• Higher in omega-3 fatty acids, especially if grass-fed.
• Contains more iron per serving than beef.
• Typically more flavorful, which might encourage smaller portion sizes.

If you're reducing red meat, choosing lean cuts of beef or lamb in moderation is a good starting point. Grass-fed options are generally more nutrient-dense.

• Protein: Red meat is a rich source of high-quality protein.
• Iron: Heme iron from red meat is more bioavailable than plant-based iron.
• Vitamin B12: Essential for nerve function and red blood cell production.
• Zinc: Supports immune health and wound healing.
• Creatine: Important for muscle and brain energy (found mostly in red meat).
• Choline: Supports brain health and liver function.

• Legumes (lentils, chickpeas, beans)
• Eggs
• Poultry (chicken, turkey)
• Fish (especially fatty fish like salmon)

• Leafy greens (spinach, kale)
• Lentils and beans
• Fortified cereals and grains
• Pair plant-based iron with vitamin C (citrus, tomatoes) to boost absorption.

• Fortified plant-based milk or cereals
• Eggs and dairy
• Nutritional yeast (fortified)
• Supplements if fully eliminating animal products.

• Nuts and seeds (pumpkin seeds, cashews)
• Whole grains
• Dairy products

• Found in smaller amounts in poultry and fish.
• Can be supplemented if needed, particularly for athletes.

• Eggs (especially yolks)
• Soy products (tofu, edamame)
• Cruciferous vegetables (broccoli, Brussels sprouts).

By focusing on a diverse, balanced diet with plant-based options, poultry, fish, and fortified foods, you can reduce red meat consumption without compromising essential nutrients.