Protein has not only meat, but also many bean products.
It is a good choice to replace the red meat with high cholesterol with bean products rich in soybean protein, because protein in bean products belongs to completely protein, which is equivalent to animal protein and contains no saturated fatty acids.
Nuts and beans can supplement fat.
Plant fats (vegetable oil, beans, bean products, nuts) can replace animal fats, and these beans also contain "isoflavones", which can help prevent menopausal symptoms.
Sesame and dried fish both contain calcium.
High calcium is not the patent of milk: 150 grams of cooked spinach contains about 225 mg of calcium; 280 grams of tofu contains about 295 mg of calcium; A spoonful of sesame contains about 100 mg of calcium (a glass of milk contains 300 mg of calcium).
Peanuts and walnuts contain zinc, but they don't lose fish.
The zinc content of some beans and nuts is equivalent to that of fish, such as peanuts, almonds, walnuts and hazelnuts.