How? On a whole food, plant based, diet it's easy to get EVERYTHING with the exceptions of B12 and vitamin D which can easily be supplemented either as pill or

How? On a whole food, plant based, diet it's easy to get EVERYTHING with the exceptions of B12 and vitamin D which can easily be supplemented either as pill or by fortifying foods (fortified nutritional yeast, fortified grains). Since going plant based I get far more vitamins/minerals/micronutrients than I EVER did eating a largely meat-based diet. Go take everything you'd eat in a day and plug it into Cronometer (or a typical standard american diet) . Then take a whole food plant based diet that comes close to (or does) hit the daily dozen [1] with the kcals within 5% of your typical diet and look at the differences. Purely subjectively I feel incredibly better eating plant based. Last year I was eating 1-1.5lbs of meat a day and a bunch of processed foods as a strength athlete with vit a in limited quantities from the occasional organ meat and some vitmain c from the occasional sweet pepper with minimal fiber. Now I'm eating a fraction of the protein I was (yet my strength keeps going up, my recovery is far better and DOMS severity is way down). Yesterday in 2086 kcals I had: - 182% of my daily fiber (pre-plant based I'd hit 20-30% and poop something the consistency of modelling clay) - 71% calcium (which I further supplement with a pill) - 0% b12 (which I supplement via pill once a week) - 100% folate - 349% vitamin A - 48% B1, 76% B2, 49% B3, 55% B5, 268% B6 - 466% vitamin C - 0% D (which I get daily in my calcium supplement) - 36% Vitamin e - 157% Vitamin k - 68% copper - 261% iron - 62% magnesium (which I supplement 100% RDA at sleep anyway because it helps me fall asleep fast) - 87% manganese - 41% phosphorous - 201% potassium (before plant based I'd rarely hit 100%) - 13% selenium (was travelling last weekend so didn't get to the health food store to buy more brazil nuts) - 69% sodium (pre-plant based I would hit several hundred % to over 1000% daily) - 19% zinc - 108% protein (77.7g with via cystine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, tyrosine and valine) I ate 65g mixed greens, 536g bananas, 11g of carrots, 28g of dates, 1g of turmeric, a great value 'keep it green fruit & vegetable smoothie' pack I found in the bottom of the chest freezer, 544g of yellow potatoes, a single serving bag of quest protein chips I had leftover from going pre-whole food, 1 g ground cinnamon, 432g of black beans, 285g of drained sweet corn, 174g of sweet peppers. On a typical weekday pre-plant based I'd have had 1lb of ground chicken, a #2 from McDonalds for breakfast (sausage egg cheese mcmuffin with a hash brown and a diet coke), about a half pound of chicken breast, 40-60g of protein powder and a pouch of Uncle Ben's microwave rice or some microwavable macaroni and cheese. Using the rice pouch in the former meat-heavy diet instead of mac, and 40g of protein powder, I was getting: 2141 kcals - 18% fiber (6.9g) - 21% calcium - 138% b12 - 12% folate - 21% vitamin A - 72% B1, 106% B2, 393% B3, 147% B5, 291% B6 - 6% vitamin C - 2% D - 20% Vitamin e - 4% Vitamin k - 51% copper - 180% iron - 40% magnesium (which I supplement 100% RDA at sleep anyway because it helps me fall asleep fast) - 8% manganese - 193% phosphorous - 96% potassium (before plant based I'd rarely hit 50%) - 185% selenium - 140% sodium before hot sauce on the rice and ground chicken - 88% zinc Now, in which scenario do you think I'm getting better nutrition... [1] https://nutritionfacts.org/daily-dozen-challenge/ https://nutritionfacts.org/daily-dozen-challenge/