KFIT Evolution

If your “healthy lunch” has you hungry an hour later…

It’s probably missing protein, fibre, volume, or flavour.

Build your bowl like this:

Pick a protein:
Chicken breast: 120–150g cooked
Extra-lean ground turkey: 120–150g cooked
Extra-lean ground beef: 100–130g cooked
Tuna or salmon: 1 can, drained
Shrimp: 150–180g cooked
Eggs + egg whites: 2 eggs + 100g egg whites
Extra-firm tofu: 175–200g
Greek yogurt sauce: 100–150g plain Greek yogurt

Add a smart carb:
Cooked rice: 1/2 cup
Cooked quinoa: 1/2 cup
Mini potatoes: 150g cooked
Sweet potato: 100–150g cooked
Black beans: 1/3–1/2 cup
Chickpeas: 1/3–1/2 cup
Lentils: 1/2 cup cooked
Edamame: 1/2 cup shelled

Add veggie volume:
Romaine: 2 cups
Cucumber: 1/2–1 cup
Bell peppers: 1/2–1 cup
Tomatoes: 1/2–1 cup
Broccoli slaw: 1 cup
Cabbage: 1 cup shredded
Roasted zucchini: 1 cup
Cauliflower rice: 1 cup

Add a little fat:
Avocado: 1/4 avocado or 30g
Feta: 15–20g
Olives: 20–30g
Pumpkin seeds: 1 tbsp or 10g
Hummus: 1–2 tbsp or 15–30g
Shredded cheese: 15–20g

Make it taste good:
Salsa: 2–4 tbsp
Tzatziki: 2 tbsp
Buffalo sauce: 1–2 tbsp
Hot sauce: as much as your soul can handle
Light Caesar: 1–2 tbsp
Greek yogurt ranch: 2 tbsp
Lemon juice + herbs: as much as you want

Aim for:
30–40g protein
1–2 cups veggies
1/2 cup-ish smart carb
A small amount of fat
Enough flavour that you actually want to eat it again

That’s how you build a lunch that supports muscle, energy, fullness, and fat loss in midlife.

Save this for your next grocery shop or lunch prep.

Follow for more midlife hormones, muscle, macros, and mildly unhinged honesty.

💜 Kelly