I'm a competitive athlete (powerlifting) and I've been experimenting with a flexitarian-style diet where the vast majority of my calories are from plant-based f

I'm a competitive athlete (powerlifting) and I've been experimenting with a flexitarian-style diet where the vast majority of my calories are from plant-based foods but I "supplement" with sardines and eggs to fill in the deficiencies. With vegan diets, the most commonly deficient nutrients are: protein, calcium, choline, selenium, vitamin B12, vitamin D, iron, and zinc. 2 cans of sardines can provide almost all of the vitamin D, selenium, and B12 you need in a day, and a majority of calcium and protein, with a serious dent in your choline RDA as well. Not only that, they are among the most sustainably-caught and lowest-mercury fish you can eat. Add in 3 pasture-raised, farm-fresh eggs and you've hit your RDA for choline (via the yolks) and protein. The rest of your nutrients can be covered with vegan foods...for the remaining common deficiencies, a few scoops of vegan pea protein to finish up your RDA for iron with that athlete boost I need of additional protein. Sesame seeds, pumpkin seeds, lentils, garbanzo beans, cashews, and quinoa are all excellent sources of protein and zinc.