Dinner

V good questions above and ultimately a healthy and light meal will depend on what you like.

My fave high protein light meal is about 200g white fish (oven cooked with a bit of liquid in a sealed container) and roasted veg like courgettes, tomatoes, butternut squash and curly kale. But not everyone would like that.

I hard cooked egg white stuffed with tuna canned in water.
You didn't say it should taste good, or provide variety.

Easy for me is 8 oz pre-cooked = ~6 oz post cooked weight lean protein + 8 - 10 oz non starchy vegetables.

For Example:

Pick one:
Baked Skinless Chicken Breast or thighs (add Lemon Pepper or EBB or Garlic Salt or some other seasoning prior to baking)
Air Fried Pork Loin Chop
95/5 Ground Beef Burger (add a Laughing Cow Lite as a cheese spread and some salsa once it's cooked)
Baked Cod/Flounder/Tilapia

Add one:
Spinach sauteed with 1t olive oil and garlic
Steamed Broccoli with a seasoning
Grilled Asparagus or Zucchini (with or without some good shredded parm)
Roasted Cauliflower
Sauteed Zucchini and onions with Soy Sauce and Sesame Seeds

Doing that combo is pretty much passive cooking. Cut the cauliflower, toss it in a little bit of oil and salt, put it in the oven at 400. 15 minutes in, season the pork chops, toss them in the air fryer for 16 minutes. Pull everything out, plate, and eat. It's about 40 minutes of total time but most of it is waiting for the food to be done.

I'm nixing the pork/sauerkraut from now on and replacing it with

https://youtu.be/-OT2_eURMQw?si=kqMYGuBK8aAiuprT

Pan-fried veggies and baked tofu on rice. I marinate broccoli, bell pepper, carrot, and spring onion in a mixture of Braggs, ground ginger, and sesame oil before pan-frying it. As for the tofu, I let it sit briefly in a mixture of Braggs and cornstarch before blotting it and putting it in the oven. I like to garnish with sesame seeds and the stem of the spring onion. For even more protein, you could add an sunny-side-up egg.

I like to have my protein already cooked in advance. For example, if you have time when you get home from the store cook enough protein to have ready for several days. You can add it to meals as needed. It takes some of the hassle out of figuring things out in the moment. Bake your chicken, grill steak or cook ground meat and then just store it at a safe temperature. Good luck!