Two of the five suggestions fall out because of the two minor restrictions that I set.
Which two? Non-dairy milk doesn't automatically mean soy - you can get rice milk, oat milk, quinoa milk. And you can get wheat-free museli. Hell, get bran flakes, Fruit'n'Fibre, porridge, anything. What are you moaning about? And that's not a mandatory suggestion, either. It's not like if you
don't have those things, you're going to get ill.
Vegans don't sit agonising over the nutritionall-content of every meal. It's simply not necessary, any more than it is for omnivores. Just eat a varied, balanced diet and you'll be fine. If the cohort studies are in any way plausible, you may even be more than fine.
You seem to have it in your head that vegans spend hours pouring over menu plans, agonising over Vitamin D mg levels and trying to figure out where the next dose of idodine is gonna come from before Friday comes around. It simply isn't like that. The same advice that applies to balanced, normal omnviorous diets applies to balanced, normal vegan ones - eat a variety of things, from across the food groups. Eat some fruits, some beg, some grains, some legumes and some pulses.
It's not hard.