3. Try seafood. If you want to boost your omega-3s, women can try 3 oz. of shrimp cooked with onions, jalapenos, garlic, and diced tomatoes. Wrap with a 6-inch corn tortilla and add ¼ chopped avocado. Also eat ½ cup brown rice. This will give you 451 calories. Men can add 1 cup of sautéed kale (with olive oil, red wine vinegar, crushed red pepper, and garlic) for 102 more calories.