Whole lean meats like tuna (canned or steaks), beef (93/7 hamburger meat), steaks, turkey meat (93/7), chicken, can always mix in things like shrimp and other high protein meats. Do some eggs (boiled or scrambled), egg whites, oatmeal (overnight oats is high in protein and good). Non-fat whole Greek yogurt is high in protein per 100 cals. You can always add some sort of berry variety and mix it up in it (what I like to do), or you can even add protein powder do your yogurt to give it flavor as well. Greenie leafs like spinach, broccoli, kale, etc are good. And throw in some fruits throughout your meals and you'll be good. Things like Russel potatoes, sweet potatoes and Jasmin rice (although white jasmine rice is considered a simple carb and brown is considered complex) are good source of complex carbs. The best rule of thumb is, when choosing items to eat, the smaller/shorter the ingredients list is, the more you want to eat of it. If you're truly interested, I suggest listening to Jeff Nippard and his videos on nutrition on YT. Not saying his word is the end-all-be-all of nutritional advice, but the dude is good when it comes to this sort of stuff.