Hello @Kyle_Fyffe and welcome to the forum.
It was definitely a good idea to resurrect this thread so that future readers have the relevant information in one place.
Nothing much has changed since this thread was started except perhaps (hopefully) some of the participants now have their ventilation choice in place and will hopefully be able to give real life experience.
As I see it you need to ventilate the kitchen/diner to remove stale/humid air and if you are still burning gas you need to provide copious fresh air. An MVHR is an ideal solution as it does both without chilling the house.
When it comes to sizing your ventilation system there are suggested optimum air changes an hour published by room type and floor area. The precise figure is only guidance unless you are aiming for Passivhaus or EnerPHit.
To give you an idea, our all electric 14m2 kitchen requires 47m3/hr.
You can then use these figures to see which units meet at least this figures. Units with higher capacity running at low speed are generally quieter than low capacity units running at high speed. The higher capacity ones also give more flexibility if you have a very humid or smelly cooking incident.
See also
And other threads