⬆Looks good on paper. There are some "Vegan/Vegetarians" who can make it with Endurance (Rich Roll) but he's also a NY times bestseller and his Diet is his business so he has a lot more Greens than just Spinach. For myself and hopefully this helps a lot of LRer's my diet consisted of:
1.) 15-20eggs/week
2.) 24oz bag spinach and/or Kale per week
3.) 1 tub Yogurt/week
4.) Half Cottage cheese tub/week
5.) Loaf Bread 1-1.5 weeks
6.) 5-6 oranges/8-10 Bananas/8-10apples/ week
7.) Stick of Butter every other week
8.) Bowl oatmeal or cereal/ 5/week
9.) Red Meat 1x week 7-8oz.
This is more or less my average diet. I am a Master's Runner avg 50-60/week with an active job lifting/up/down stairs only sitting an average of 2hr/day. I haven't really thought about my bonking or weakness on runs just attributed to the daily grind however looking over my diet with a Nutritionist I wasn't lacking Iron but my system wasn't, the like many Vegans using the Non-Heme Iron. To conclude I started supplementing every other day with a B complex/Iron Glycinate I saw a few gains in Ferritin...But because of the "Water Retention/bloated feeling from Iron I dropped and replaced with 20oz/Beef Liver/week and Whey Protein it was at this point I didn't feel "Flat" and the Ferritin went up over 10+ in 1 month.
So the "Bioavailability of Plant nutrients Vs Animal" is certainly dependent upon one's system. My body (lab and literally) was not responding to non-heme plant iron Or elemental Iron Glycinate. I'm not an anti meat/ or anti plant I'm just Pro-what works. I actually just had a Wheat grass smoothie but later had a Steak...