There are no nutrients that are exclusively available via meat/dairy. The only thing you might miss out on is B12, but that's usually supplemented in a lot of the vegan substitutes/junk food alternatives already. Anything else you'll get pretty easily by simply eating your regular veggies, beans, legumes etc.

If you truly care about nutrients, then get your blood tested and have them check what you are actually lacking, and then adjust or supplement your diet accordingly. Chances are that you are already low on something even when eating animal products.

Vitamin B12 is the main one that's hard to get. It's not really natural to any foods apart from animal products.

Iodine is also a tough one. Though you're probably deficient in this anyway depending on how much sea food and dairy milk you eat. Technically iodine isn't natural to milk, but we feed iodine supplements to dairy cattle.

You can get enough of both of these by drinking enough fortified plant milks, but it's like half a litre a day and idk I find that's just a lot.

I'm personally just lazy and take supplements, the Vegan Society here in the UK do ones that are affordable and have everything you need in them. If you live far enough north or south you should be taking vitamin D supplements anyway, at least during the winter.

Its not that hard. Gorillas are vegan, they do fine. So are my goats.

i quit meat a bunch of years ago, I try to eat a varied diet, and try to mix greens and grains. I get a check up about once a year and all my blood work comes back fine.

just gotta try stuff, nutrition is really personal in my opinion. you have to notice you're fatgiued, or addled and correlate it with if your diet is lacking something or if you are just dehydrated or sleep deprived.

Iirc just rice and beans cover all essential amino acids so nothing to worry about. Obviously, in the real world scenario the diet will be more varied than that with veggies and grains and stuff so the vitamins/fatty acids will be covered as well. If you want to get real numbers there are apps for this, for example Cronometer - pretty cool. So overall I’d say don’t worry about it, just eat enough and different foods, supplement with B12 and check the bloodwork yearly.

vitamins, nutritonal yeast

Eat the rainbow.

But you can ease in. Replace one of your meat dishes with a chickpea or lentil or bean dish.

And be careful with the fiber at first. If you jump straight into a high fiber diet, you're gonna shit yourself for a few days.

Eggs are awesome

i get similar judgement from my family. they don't see the toilet after i eat uncooked vegetables nor do they get to feel the process of making that disaster. hence why i don't judge people their dietary choices.