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I have an '03 E150-cargo, 4.6L V8 / 4R70W / 3.55:1 / LT235/75R15C, it does 22 MPG HWY, whatever the load in the back.
Having the straight-6 engine is no help because those have really poor fuel distribution, so they have to run rich enough so no cylinder ever runs lean.
Also, swap to an AOD, just for the OD. Grab one from a salvage yard for $75. Best possible return on investment. Then your 3.08:1 gears will be too tall, you'll want at least 3.27:1 gears. So there's another $60. By the time you add in fluids, gaskets and seals, you're looking at $250 to correct your gearing situation.
Converting to port injection would really help, but from a practical aspect, swapping vans looks best.
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