I currently eat a partly raw vegan diet. The following menu supplies me with at least or more than nearly every vitamin, mineral, protein, and fat I need, at around 2000 calories. The only thing I do not get from this menu is B 12.
breakfast
smoothie - 1 lg banana, 1 c each blueberries and kale, 1 tbls each ground flax meal and chia seeds, water
2 pieces sprouted seven grain toast
2 tbls almond butter mixed with 2 tbls coconut oil
lunch
blended salad - 1 cup each broccoli, tomato, and carrot, 2 cups spinach, 1 clove garlic, 1 tbls chickpea miso, water
2 pieces rye flatbread
or the bean/grain from previous nights' dinner
dinner
1 c white bean gratinwith cashew cream sauce
1 c brown rice
1 cup sauteed swiss chardin olive oil
If I snack during the day
The big nutrients that everyone seems to think vegans can't get enough of are calcium, protein, and B12. We can only get B12 froma supplement or from fortified nutritional yeast. But protein an calcium are easy! The bolded words are foods with calcium while underlining indicates protein.
So besides eating like this most days I also take a multi vitamin supplement (just because I'm nursing, I switch to just a B12 when he weans). I also take a DHA supplement. Some people cannot convert the ALA they get from Omega 3 efa rich foods like flax to DHA, so I take it just in case.
So, imo essential foods for a healthy vegan diet - dark leafy greens, legumes, nuts, whole grains, healthy fats/oils, source of Omega 3 efa, B 12 supplement