Question

what could I eat for lunch that be 55 carbs 30 g of protein 19 G of fat and 7 G of fiber

Answer 1

Here’s a simple lunch you can make that comes very close to your targets (approximate macros):

Meal
- 2.5 oz (70 g) cooked chicken breast
- 1 cup cooked brown rice (195 g)
- 1/4 medium avocado (≈37 g)
- 1 cup steamed broccoli (≈91 g)
- 2 tsp olive oil (for drizzling or cooking)

Approximate macros (rounded)
- Carbs: 53 g (target 55 g)
- Protein: 30 g
- Fat: 19 g
- Fiber: 8 g

Notes and quick tweaks
- Want +2 g carbs? Add 1 tablespoon raisins or +2 tbsp cooked rice.
- If protein is a bit high/low for you, change chicken to 60–85 g to shave/add ~4–7 g protein.
- Swap brown rice for quinoa (slightly more protein/fiber) or use a small sweet potato instead of rice for slightly more fiber and carbs.
- All values are estimates — I can recalc for different portion sizes or make a vegetarian/vegan version if you want.