Cow-food isn’t protein-rich, unless your idea of cow-food includes beans. Given the reputation cow emissions already have, I don’t think frijoles are such a good idea for the moos…
If it’s “protein-rich”, it should include lots of meat, fish and beans. Low-carbs: careful with potatoes, bread, rice and pasta. Beans include carbs as well as proteins, specially when they’re in the form of tacos, burritos and similar inventions.
I don’t know if you live with other people… here are some easy fish recipes; the first one isn’t good for a single person, the rest are. I usually give fish recipes because here in Spain we eat fish as a main dish about 3-4 times a week and in other places it’s more unusual; whenever I’ve lived abroad I’ve been teaching people to cook fish left and right, which I always find kind of funny since to me it’s such a basic staple.
Lazy Salmon: you need a spine-less salmon. No remark on the salmon’s moral strength, it simply should have been cleaned and the spine taken out, leaving the two halves still connected (“like a book”). An oven pan large enough to fit the salmon. Some cooking oil (I use olive, but corn or sunfolwer are also ok) - if I catch you using butter I’ll buy a little black book just so I can write your name in it!
Empty the oven except for a central tray; set it at top temperature; while it heats, pour a little bit of oil into the oven pan, salt the inside of the salmon very slightly (less salt than you think you’d need), close the salmon and place it in the pan. When the oven is hot, lower the temperature to whichever its manual says you should use for chicken (Spanish ovens don’t list temperature, they have settings by numbers) and place the oven pan inside. With the fish, of course 
After about half an hour (may be more if the fish was big), the kitchen will start smelling like cooked salmon. Open the oven and open the fish to see whether it’s really cooked: it should all be light pink; pay special attention to the line where the two halves meet. If there’s a bit of dark there, it’s still raw.
When it’s done, just serve. It can be eaten with no sauce or with any fish-appropiate sauce. Squeezing a bit of lemon on it is also good.
Note that very little oil should be used: its purpose is to keep the fish from sticking to the pan, not to let it swim. Dead fishes don’t need to swim.
Notsolazy salmon: after salting the salmon, place peeled shrimp inside. You can also put some slices of lemon on top of the salmon, or squeeze a lemon on it before putting it in the oven.
Salmon for one: stick one unsalted slice of salmon in microwave. Nuke. Add salt (may also add herbs or lemon juice or whatever) after it’s cooked. Works for white fish sold in slices, too, or for flat fishes.
Fried flat fishes: use oil, not butter. Salt the fishes slightly. Place flour on a dish; flour each side of the fishes lightly but throughly. Fry (oil should be very hot, not very deep), turning them over at least once. To make sure they’re fried, stick a fork at the spine and look at the meat: it should be white-white, no off-white or transparentish-white.