Sure, but a seed oil is not a plant. The oil is extracted from a plant. You can eat all the plants you want, but unless you directly consume the processed extract, you won't be getting much fat. Avocados are a source of healthy fats. However, this still leaves you deficient in EPA. Conversion from ALA is trash, so the only option to my knowledge is seaweed/algae and you would massively over-consume other nutrients trying to hit the DRI for EPA. Your only option is supplementing with algae pills I think. From a quick glance, this is 2-3x as expensive as fish/fish oil.
Tofu, seitan, and tempeh all have protein, but they differ from animal protein in that they are "cut" with lots of carbs and fat. I am on a protein-sparing modified fast (PSMF) for bodybuilding goals right now, and there are no viable non-animal whole sources of protein (so, excluding pea protein isolate etc.) I can have. Even seitan is only ~81% protein by calories, which is too low. I am targeting 90% calories from protein right now.
They are definitely good options, along with lentils (which have a similar problem of having more carbs than protein), for vegetarianism+. But they are not a perfect substitute as you cannot get nearly pure protein from them. They also tend to lack the BCAAs that make up a large portion of muscle.
So, you can fulfill most dietary goals purely vegan, but it is harder and more expensive due to limited options.
Tofu, seitan, and tempeh all have protein, but they differ from animal protein in that they are "cut" with lots of carbs and fat. I am on a protein-sparing modified fast (PSMF) for bodybuilding goals right now, and there are no viable non-animal whole sources of protein (so, excluding pea protein isolate etc.) I can have. Even seitan is only ~81% protein by calories, which is too low. I am targeting 90% calories from protein right now.
They are definitely good options, along with lentils (which have a similar problem of having more carbs than protein), for vegetarianism+. But they are not a perfect substitute as you cannot get nearly pure protein from them. They also tend to lack the BCAAs that make up a large portion of muscle.
So, you can fulfill most dietary goals purely vegan, but it is harder and more expensive due to limited options.