FAKING IT

How to replicate the health benefits of meat while you wait for the cultured kind

PUMP IRON

A lean beefburger contains around 2mg of iron (about 25% of your RDA). Swap for a 30g serving of cooked red lentils and a 50g handful of spinach for the same quantity.

GET THE ESSENTIALS

As meat is a complete protein (it contains all nine essential amino acids), replace it with a few different plant-based sources to ensure you get all the benefits. Try 100g of tofu, 100g of quinoa and 50g of chickpeas in a Buddha bowl for a protein hit.

CALL IN THE B TEAM

Vitamin B12, in particular, isn’t present in plant-based foods, so when you’re shopping for plant milks, always opt for versions that have been fortified with B vitamins.

GO NUTS

A 250g steak provides more than half your RDA of selenium, a micronutrient important for fighting off disease. The good news is that a single Brazil nut has three times as much.

LIVER LET LIVE

Beef liver is rich in brainboosting choline, but a diverse plant-based diet can keep levels topped up, too. A serving of broccoli and Brussels sprouts, a glass of soya milk and 100g of cooked lentils will get you to your 450mg RDA.