Proteins, carbohydrates, trace elements, fats, amino acids and any other element of food advertised, promoted or discussed by the media, dieticians and others are all abundantly available in a vegan diet. The first essential is to eat a profusion of what is good for us.
Of all plant-based foods the most essential for good nutrition and health are starch-rich plants such as potatoes, kumera, carrots, pumpkin, rice, oats and wheat. The bad wrap some of these get is based on how they are served, such as oil-fried chips and buttered vegetables or how they are processed, such as white rice and flour. People have lived for many months on sole diets of brown rice and others on potatoes. They would have died if they tried living on a sole diet of say broccoli, cabbage, lamb, beef or milk.
Once a plate is well stocked with starch, bright vegetables, mushrooms and fruits can be added to provide other trace elements, colour and taste appeal.
Whilst many meat based meals are presented with distinctly small parcels of different foods, vegan meals are often better presented as colourful mixtures such as curries, stews and similar concoctions.