Yes, we all need a little fat in our diet. A diet I did successfully years ago was 40% carbs - mostly from veggies, 30% fat and 30% protein. It's actually a very healthy diet. I think it was 10 calories for every pound of desired weight. At that time, I wanted to weigh 140, so I was allowed 1400 calories. 560 calories in carbs, 420 in fats and 420 in protein. The concept was protein adequate, but not protein heavy. Worked for me with some tweaking -most of my carbs in the first half of the day and absolutely no food after 8:00 pm. Your lunch sounds good - I love squash AND butter AND pepper. All three are favorites.