ok, maybe this isn't too bad...

if i have the fruit bowl in the morning two days in a row, that's 50%. then, if i have the eggs at night, i'm up to 100-110%; let's say 105%. so, i need each of these salads to have 95/2 = 47.5%. let's say around 50%.

and, i'm already at 25-35%:

- one small red pepper   [50% a, lots of c, 10% e, some b]
- one small tomato         [less of everything, 5% e. lycopene. high in omega-6.]
- some broccoli             [50% a, lots of c, lots of omega-3, some b, variable estimates for e, 5%?]
- caesar dressing           [some e, actually. ]
- chopped cheese          [some a, some b, 4% e, 3% d]

how can this be tweaked?

well, the broccoli can be microwaved to as much as double it's e content, according to this study:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6049644/

that's easy enough to get me up a bit, to 30-35%.

on top of that, adding broccoli leaves (20% rdi/100g) & dandelion leaves (15%/100g) can introduce the balance, which i can then take over the top with some roasted soy beans, which still have a bad omega ratio, but nowhere near as bad as the other options.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6017511/
https://www.nutritionvalue.org/Dandelion_greens%2C_raw_nutritional_value.html

the broccoli has a lot of omega-3, so it should potentially offset the other problems.

what i'm more concerned about with this is that the leaves have a very, very high vitamin k amount, so i'm going to want to research estrace & vitamin k after i take a short nap.