KCFITCLUB Meal Builder: Your Guide to Easy, Balanced Eating

At KCFITCLUB, we know that one of the biggest challenges our Gen X clients face is figuring out how to create balanced, nutritious meals without spending hours planning. That's why we’ve designed the KCFITCLUB Meal Builder—a simple, customizable tool to help you put together healthy, protein-packed meals in just a few easy steps.

Whether you're trying to lose weight, gain muscle, or simply feel more energized, this meal-building guide is tailored to fit your lifestyle. It's flexible, allowing you to choose from a variety of proteins, vegetables, healthy carbs, and fats to suit your preferences. Let’s break down the steps and show you how to build your perfect meal.

Step 1: Start with Protein

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Protein is the foundation of every balanced meal, essential for muscle growth, recovery, and overall energy. Our Meal Builder makes it easy by offering several high-quality protein options, whether you prefer animal-based or plant-based sources:

• Chicken or Turkey: Lean and versatile, great for any meal.
• Fish: Salmon, tuna, and other seafood are packed with omega-3s and protein.
• Lean Beef: 93% lean ground beef or sirloin is perfect for building muscle.
• Pork or Lamb (Loin): These options provide a rich source of protein and flavor.
• Plant-Based Proteins: Tofu and tempeh are excellent alternatives for those following a plant-based diet.

Portion Sizes:

• 3 ounces of cooked protein provides approximately 25g of protein.
• 5 ounces gives you about 40g of protein.

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Step 2: Add Vegetables

No meal is complete without a healthy serving of veggies! They are rich in fiber, vitamins, and minerals, keeping your body fueled and digestion on track. Plus, they add flavor, texture, and variety to your plate.
Choose from both cooked and raw vegetables:

• Cooked Veggies: Broccoli, spinach, green beans, carrots.
• Raw Veggies: Cucumbers, bell peppers, celery, zucchini.

You can enjoy raw veggies in any amount, while cooked vegetables should be around 1 cup per serving.

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Step 3: Add Healthy Carbohydrates

Healthy carbs are your body’s main energy source. They help fuel your workouts, keep you full longer, and maintain stable blood sugar levels.
Some excellent carb choices include:

• Whole Grain Bread or Crackers: Adds fiber to your diet.
• Potatoes (Sweet or White): Great for adding natural starch and nutrients.
• Beans, Peas, or Lentils: Packed with protein and fiber.
• Pasta, Quinoa, Rice: Complex carbs that keep you full and satisfied.
• Fruit: Add some natural sweetness with berries, apples, or bananas.

Portion Sizes:

• Choose 1 serving for a lighter meal (~25g of protein) or 2 servings for a more substantial meal (~40g of protein).

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Step 4: Add Healthy Fats for Flavor

Fats are essential for brain health, hormone regulation, and absorbing fat-soluble vitamins. But not all fats are created equal! Choose healthy fats that enhance both flavor and nutrition:

• Olive Oil: Drizzle over vegetables or protein.
• Avocado: A creamy addition to any dish.
• Nuts or Seeds: Perfect for sprinkling over salads.
• Cheese: Add a small serving for extra flavor.

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Step 5: Optional Extras for a Nutritional Boost

​Looking to take your meal to the next level? We’ve got some optional extras that can help you hit your nutrition goals and feel amazing. At KCFITCLUB, we proudly recommend Herbalife Formula 1 Shakes, Herbalife Tea, and Aloe Drinks. These products complement your meals by providing additional protein, hydration, and digestive support.

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Why KCFITCLUB's Meal Builder Works

Our meal builder is designed for busy Gen Xers who need easy, effective solutions to stay on track with their nutrition. By focusing on key macros—protein, carbs, and healthy fats—you’re ensuring that every meal fuels your body for success. Plus, the flexibility of this system allows you to tailor meals to fit your unique preferences and dietary needs.

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Need  More help  Building Your Meals?

Set up a complimentary wellness profile with me today, and let’s create a personalized plan that works for you. Whether you're looking to lose weight, gain energy, or just feel better, I’m here to help you achieve your goals.

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Complimentary Consultation

Get in Touch 

GET IN TOUCH If you have any questions or need personalized guidance, don't hesitate to reach out. I'm here to help you achieve your fitness goals.

Chad Derowitsch, MBA, BA: Exercise Science
Email: [email protected]
Website: www.kcfitclub.com

Address: 11848 Quivira Road, Overland Park, KS 66210
Overland Park Personal Trainer

• Certified Online Personal Trainer
• Certified in Exercise Nutrition

Stay strong and keep pushing forward!