more protein without more fat - suggestions needed

First: you don't have to eat those carbohydrates if you're prefer to eat more protein or fat (assuming you don't have a medical condition that is driving specific dietary needs). Protein and fat are essential, carbohydrates are optional. That said, there are a lot of nutrient-rich foods that contain carbohydrates and you want to make sure you're getting enough vitamins (usually abundant in things like fruits and vegetables) and fiber. Just wanted to make sure you knew that people don't have a *minimum* number of carbohydrates they require like we do with protein and fat.

For carbohydrates, beans and grains are good sources (in addition to fruits and vegetables).

For protein, many people have success by looking at the protein-rich foods already in their diet and increasing the serving sizes of those foods. The obvious sources are things like meat, eggs, and dairy products, assuming you're eating those. But you can also get protein from foods like beans, tofu, tempeh, and seitan. Also, there are grains, nuts, and vegetables that aren't inherently high protein foods, but the protein in those foods can absolutely supplement the higher protein foods in your diet. For example, the peas, cashew sauce, and potatoes in my dinner last night contributed 20 grams of protein overall to my day. I wouldn't want to rely on potatoes, peas, and cashews to get all my protein, but 20 grams of protein along with the rest of what I ate yesterday is nothing to sneeze at.

I eat more chicken and shrimp add almond coconut milk in smoothies and oatmeal - adding chia seeds and almond butter to my oatmeal with fruit - filling and delish