Healthy recipes for weight loss

Desperately need to lose weight for an upcoming treatment - at least 5kgs Any recipe suggestions- basically I need it to have high protein element, something that will fill me up too/ make me feel full, salad and I am a rice eater so need a bit of it even if a tiny portion The only things I can think of are Daal, sambar and rasam with a portion of chicken/ fish / egg as protein, salad, and a tiny portion of rice. Might likely incorporate palak or bhindi within the above because on its own I would end up eating too much rice.

I am not great with breakfast and struggle most days.

Any suggestions please?