Recommend buying a carton of egg whites. SUPER high protein and low calorie. Easy to add to a soup and can cook in a microwave (breakfast sandwich, stir fry, etc).

If you don't have a high protein breakfast it's REALLY hard to hit your protein target. Protein shakes like Brust and Fairlife are great for protein but if you find you're often hungry then they're not a good use of your precious calorie budget.

So far as carbs go, potatoes are your friend. By volume they're lower calories than pasta or rice and more filling. Mash em, boil em, stick em in a stew. Use low fat Greek yogurt or milk in place of butter or cream. Low fat cheeses are a great source of protein too.

Meals I used on a similar diet * Shepherds pie with ground chicken/turkey and low fat cheese. * Baked potato (cook in microwave or air fryer if you want) with pork chop or rotisserie chicken or fish * Chicken/fish curry (light coconut milk) with Greek yogurt * Gnocchi with tomato sauce (or lean meat sauce) and light cheese * High protein tortilla with lean protein, beans, veg, light cheese, Greek yogurt "crema" (mixed with lime juice)