may I ask again .. what are you eating in a day?  It might help us to 'see'...

I love pumpkinsoup.. and its good for me, but I need to learn how to make it from scratch.

Arugula, raw
Qty: 1.0 x 1 ounce (28g)      7 (0%)      0 g      1 g      1 g      Weight Loss
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Blueberries, raw
Qty: 0.3 x 1 cup (148g)      25 (2%)      0 g      0 g      6 g      Weight Loss
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Carrots, raw [Includes USDA commodity food A099]
Qty: 1.0 x 1 large (7-1/4" to 8-/1/2" long) (72g)      30 (2%)      0 g      1 g      7 g      Weight Loss
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Collards, raw
Qty: 3.0 x 1 ounce (28g)      25 (2%)      0 g      2 g      5 g      Weight Loss
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Fish, whiting, mixed species, raw
Qty: 2.375 x 1 ounce (28g)      60 (4%)      1 g      12 g      0 g      Weight Loss
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Ginger root, raw
Qty: 1.0 x 1/4 cup slices (1" dia) (24g)      19 (1%)      0 g      0 g      4 g      Weight Loss
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Jujube, raw
Qty: 1.0 x 1 ounce (28g)      22 (1%)      0 g      0 g      6 g      Weight Loss
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Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, raw
Qty: 2.5 x 1 ounce (28g)      160 (11%)      12 g      12 g      0 g      Weight Loss
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Leavening agents, yeast, baker's, compressed
Qty: 1.0 x 1 cake (0.6 oz) (17g)      18 (1%)      0 g      1 g      3 g      Weight Loss
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Lemons, raw, with peel
Qty: 1.0 x 1 fruit without seeds (108g)      22 (1%)      0 g      1 g      12 g      Weight Loss
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Mulberries, raw
Qty: 1.0 x 1 cup (140g)      60 (4%)      1 g      2 g      14 g      Weight Loss
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Nuts, almonds [Includes USDA commodity food A256, A264]
Qty: 36.0 x 1 almond (1g)      207 (14%)      18 g      8 g      8 g      Weight Loss
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Nuts, coconut meat, raw
Qty: 1.0 x 1 ounce (28g)      99 (7%)      9 g      1 g      4 g      Weight Loss
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Nuts, coconut water (liquid from coconuts)
Qty: 0.1 x 1 coconut yields (206g)      4 (0%)      0 g      0 g      1 g      Weight Loss
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Nuts, walnuts, english [Includes USDA commodity food A259, A257]
Qty: 0.07143 x 1 oz (14 halves) (28g)      13 (1%)      1 g      0 g      0 g      Weight Loss
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Oil, olive, salad or cooking
Qty: 3.0 x 1 tsp (4g)      119 (8%)      14 g      0 g      0 g      Weight Loss
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Okra, raw
Qty: 1.0 x 8 pods (3" long) (95g)      29 (2%)      0 g      2 g      7 g      Weight Loss
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Onions, spring or scallions (includes tops and bulb), raw
Qty: 1.0 x 100 grams (100g)      32 (2%)      0 g      2 g      7 g      Weight Loss
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Parsley, raw
Qty: 1.0 x 100 grams (100g)      36 (2%)      1 g      3 g      6 g      Weight Loss
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Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water
Qty: 0.5 x 1 cup (250g)      65 (4%)      0 g      0 g      16 g      Weight Loss
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Pomegranate juice, bottled
Qty: 0.3 x 1 cup (249g)      40 (3%)      0 g      0 g      10 g      Weight Loss
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Seaweed, spirulina, dried
Qty: 1.0 x 1 tbsp (7g)      20 (1%)      1 g      4 g      2 g      Weight Loss
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Seeds, chia seeds, dried
Qty: 0.5 x 1 ounce (28g)      69 (5%)      4 g      2 g      6 g      Weight Loss
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Seeds, pumpkin and squash seed kernels, dried [pepitas]
Qty: 0.3 x 1 oz hulled (142 seeds) (28g)      46 (3%)      4 g      2 g      2 g      Weight Loss
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Spearmint, dried [mint]
Qty: 2.0 x 1 tsp (0g)      3 (0%)      0 g      0 g      1 g      Weight Loss
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Spices, cumin seed
Qty: 2.0 x 1 tsp, whole (2g)      15 (1%)      1 g      1 g      2 g      Weight Loss
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Spices, pepper, red or cayenne
Qty: 2.0 x 1 tbsp (5g)      33 (2%)      2 g      1 g      6 g      Weight Loss
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Spices, thyme, dried
Qty: 2.0 x 1 tsp, leaves (1g)      6 (0%)      0 g      0 g      1 g      Weight Loss
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Spices, turmeric, ground
Qty: 2.5 x 1 tsp (2g)      18 (1%)      0 g      0 g      3 g      Weight Loss
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Spinach, raw
Qty: 1.0 x 100 grams (100g)      23 (2%)      0 g      3 g      4 g      Weight Loss
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Tomato products, canned, paste, without salt added
Qty: 2.0 x 1 tbsp (16g)      26 (2%)      0 g      1 g      6 g      Weight Loss
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Yogurt, plain, whole milk, 8 grams protein per 8 ounce
Qty: 1.0 x 1 container (8 oz) (227g)      138 (9%)      7 g      8 g      11 g      Weight Loss
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Yogurt is goat yogurt and blueberries come from a pomagranate-blueberry juice. Fish is pompano instead of whiting now and may change.
This is close to what I ideally eat some days, quantities may be wrong. About half of the days I prefer less salad and eat some cooked legumes(green lentils, peas, pinto beans) in a bowl with goat yogurt. Half of the days I prefer less almonds and no mulberries and eat carob molasses mixed with high-fat dark cocoa together with the carrot. I think the diet is lacking in cholesterol and I'll add some ovine or turkey organ meat to it and/or leave the lamb meat with it's fat. Nutritiondata's calculator says 40% of my cholesterol requirement is met and it's necessary for hormone synthesis. Maybe I rarely add some expensive factory quail eggs raw.
I think I'll add some rock salt to the legumes when I find.

This is from "My Tracking" from http://www.nutritiondata.com it's very useful.

Anything is open to corrections or suggestions.

I haven't yet looked for every micronutrient, maybe I'm missing some metalloids such as silica. I can add some honey comb too.

Chlorella instead spirulina and a teaspoon bladderwrack. Organ meat will be very useful, especially when it's raw I think.

are you the person in charge of cooking in your house, Onur?

if my 23 yo son handed me a list like yours, I d definitely name him official chef, from that moment on, but solely for his personal meals......

Generally mom washes vegetables for me and I prepare and eat alone.

Quoted Text

Anything is open to corrections or suggestions.

the details are staggering.. the set up is messy on my screen..  

organ meats are something I might have you look up to be sure..  

You must be some cook .. what actually makes you so interested?

I have get good grades and graduate from an English Industrial Engineering department in Turkey this year

I was once dreaming about a restaurant selling food that heal but I think even being a personal cook can be too much for me

a friend chef in Portugal is doing just that!
epigenetic cooking......he wants to get certified as well, but those are future plans
I n the meantime I m helping him out in the planning of his different menus

Cool Lola!!

RAW meat?  Gross.

you obviously have never been treated to organic grass fed free range Stake Tartar!!!

I miss pumpkin but sweet potatoes are a great alternative  

Quoted from BTypeAUS

I miss pumpkin but sweet potatoes are a great alternative  

Be aware that what you call Butternut Pumpkin in Oz is called Butternut Squash in the US and is okay to have.

Quoted from Lola

you obviously have never been treated to organic grass fed free range Stake Tartar!!!

Umm wouldn't that be a steak tartare? Or is that a joke I'm assuming so... Ever seen Mr Bean & the episode of "The Birthday" when he had that dish...

you re not only assuming right but almost spelling right!!!!

Quoted Text

steak tartare?

steak tartar it is! thanks for the heads up

I must have imagined the poor steak on a stake or something