Hello I dont like cooking and all the replacement meals are vegan

Potatoes and dairy.

>>9044616
Soylent

>>9044629
surely i need more than that to have all the essentials...

>>9044647
http://www.straightdope.com/columns/read/2828/could-i-survive-on-nothing-but-potatoes-and-milk

tldr milk and alternating between potatoes/lentils/oatmeal/peas should give you everything you need

>>9044654
good to know thanks

but i still would like all the foods needed for OPTIMAL nutrition

>>9044663
Well that's different for everybody depending on several factors. You won't be able to know what's optimal for you without some testing and experience with food.

A basic version though would probably look like:

-something fermented and uncooked like raw sauerkraut for vitamin c and healthy bacteria for your system
-a bit of animal protein. meat, eggs, milk products
-unprocessed whole grain. brown rice, potatoes with skin, whole wheat, oats, lentils
-cooked vegetables for easier digestion. you lose some vitamin c by cooking vegetables but absorb more of other nutrients, so steamed cabbage/kale/spinach/broccoli/etc.
-spices and aromatics like garlic/ginger/onion also provide multiple health benefits

You won't really find a few foods that you can eat forever and get optimal nutrition with, since optimal nutrition means having a varied diet with many different foods.

>>9044681
You forgot to mention beans or some other source of fiber.

>>9044745
I said unprocessed whole grains and cooked/raw vegetables.