1500 Calories Worth of Superfoods

There are certain foods I want to start to include on a regular basis, so I made this sample day to use as a foundation for shopping. It makes it easy to substitute and still get a good balance... like eating an orange instead of an apple, for example. Calories are in parentheses.

VEGETABLES
Lentil vegetable soup, homemade, 1 serving (recipe below) (124)
Broccoli, cooked, chopped, 1/2 cup
(or) spinach, cooked, 3/4 cup (27)
Carrot, 1 medium (25)
Grape tomatoes, 8 (14)
Green onions, 2 (6)
Garlic, 1 larger clove (5)

FRUIT
Apples, 1 medium (72)
Blueberries, wild, frozen, 1/3 cup (27)
Peaches, fresh or frozen, 1/2 cup (33)
Red grapes, 1/2 cup (or 2 oz Cabernet) (52)
Cranberry juice, unsweetened, 3 oz (26) (add to drinking water)

PROTEIN
Choose two protein servings:
Eggs, 2 large
(or) chicken drumsticks, 2, no skin,
(or) ground beef patty, Trader Joe's, 96/4,
(or) tuna, 1 can, + 1 light string cheese,
(or) oysters, 1 can
(or) herring, smoked, 1 can
(or) chicken/turkey breast, no skin, 4 oz
(or) carnitas/lean roast pork, 3 oz
(or) wild salmon, 4.5 oz canned
(or) grilled tilapia or orange roughy, 5.5 oz
(or) any protein equaling about 150 calories

Parmesan cheese, shredded, 1 tbs (21) (to use on the broccoli/spinach)
Milk, 1%, 1 cup (110)
Activia light yogurt (70)

FATS
Omega-3 gel caps, 3 (30)
Olive oil, 1/2 tbs (60)
Almonds, raw, 17 (119)

GRAINS
Whole wheat bread, 2 slices, or corn tortillas, 2 (180)
Brown rice, cooked, 1/2 cup (108)
Oatmeal, 1/3 cup dry (100)


I haven't tried making this soup yet, but it looked good to me. Just chop all the veggies up and throw all ingredients into the crockpot and cook on low for 8-10 hours. Recipe didn't say how big a serving was (I hate that!).

CROCKPOT LENTIL VEGETABLE SOUP (makes 8 servings)
Water, 4 cups
Vegetable Broth, 8 cups
Lentils, 2 c dry
Onion, 1 medium
Celery, 3 stalks
Carrots, 2 medium
Garlic, 2 cloves
Tomatoes, diced, 14.5 oz. can
Kale or spinach, 2 cups chopped
Mushrooms, 2 cups
Red wine vinegar, 2 tbs
Oregano, 1/2 tbs dried
Salt, 1 tsp
Pepper, 1/4 tsp