Protein sources that doesn’t make me over consume micros?

I made the mistake of making a Cronometer account and see that I’m greatly over consuming Manganese and Folate from a diet heavy on oatmeal and lentils. Now as a massive hypochondriac I’d rather not, but replacing these protein sources seem impossible. Eating in general seems impossible to be honest. 200g of chicken, too high in Niacin, 200g of Lentils too high in Folate, any grain product manganese, any dairy product insane amount of sugar and/or saturated fat. I have trouble eating enough as it is, and now seeing my two diet saviours taken away from me I don’t know what to do. Ideally I’d just toss 2500 calories in a massive smoothie to cover everything, but after hours of trial and error I can’t make it work. Please help.

Protein sources that doesn’t make me over consume micros?