How can I get a lot of protein and a small amount of fat.

Focus your meal on the foods near the top of the spreadsheet linked in this list:

https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

Most of the things near the top are meat/fish. If you pick those, use a cooking method that uses minimal or no oil: Roast, broil, grill, poach. You can find recipes online with a web search, such as picking meat XYZ then doing a web search for "roasted XYZ recipe".

Add a good sized heap of veggies you like on the side, raw, roasted, steamed, or stir-steamed in a bit of broth.

If it's breakfast and you like to be traditional, maybe choose eggs, consider hard-boiled or poached or baked. Add some veggies to the baked version, or eat some fruit alongside. Frittata or omelet made in a non-stick pan or with a tiny bit of oil would be an option. Plain nonfat greek yogurt with berries would be another breakfast-y option.

Chicken or fish and spices can makes so many different flavours

Skyr or Greek yogurt with fruit is my go-to breakfast for a quick hit of protein in the morning.

I tend to eat high protein/low fat, about 145 grams protein, 20% fat. With lots of veggies.

Breakfast - 2 egg whites, 1 egg, thin (3oz) pork loin, lots of spinach, cauliflower rice, mushrooms, red peppers and onions, enchilada sauce for spice.
Lunch: big salad with 4.5 oz chicken
Dinner: veggie soup with 4,5 oz chicken or grilled chicken, baked sweet potato and stir-fry veggies.
Snack: overnight oats (10 oz Greek yogurt, 1/4 c oats, & cranberries, with 6 almonds). I stock up on cranberries when they are in season and freeze.

Go to snack: Yves Veggie Dogs (and I'm not vegetarian). 100g chicken breast with Silver Hills Little Big Bread for lunch every day, with lots of low carb veggies.

every Sunday, I smoke or grill a big chunk of meat on our electric smoker grill, and I enjoy it all week long.

Tonight will be a large piece of London Broil. Next week will be a large pork loin. Both meats run in the 140-190 per 4 ounce range, depending on cut. Smoking tends to tenderize meat. (I use a Ninja Woodfire- simple to use, safe on my wooden balcony, excellent results.)

The smoked pork makes a great wrap with a little bbq sauce spread on it, or goes well over a salad.

Sliced thin, the London Broil makes a great wrap, goes wonderfully over a salad, or, if I have a few extra minutes, I’ll reheat and brown it in a skillet, heat the wrap in the same skillet, add the steak and some cheese, either A1 or a little salsa. Makes a killer quick quesadilla.

Last night we made a simple crockpot taco soup with a ton of chicken breast, broth, a can of diced tomatoes, a can of (rinsed) black beans, some frozen corn, and some chipotle seasoning. I baked some old stale corn tortillas that I found in a drawer til they were crisp, and we crumbled them into the soup. Can’t get any easier than that and it made six very generous bowls of soup.

Bean soup mix, soaked overnight, and cooked in a crockpot with a big bottle of vegetable or V8 type juice. Add chicken breast, ham, smoked pork, or anything else you have hanging fire in the fridge.

When I was out of town with no kitchen for several weeks, I was going to the market and buying a rotisserie chicken and sticking it in the tiny fridge. You can do just about anything with rotisserie chicken: soups, wraps, salad, enchiladas or burritos, or just on its own. It’s the ultimate convenience food! We have a Mexican rotisserie place up the street that is to die for. It’s all they do. You have to ask around to find gems like this place.