Proteins are eaten in the evening to relax a body to sleep. 16-17 grams of protein is a normal load for total absorption. Protein, if not burned, is stored as protein, too much eaten at a time is eliminated as waste. A ratio of fat to protein. Goal is to find, low fat, high protein-based foods.
Lean meats can be red, however, trim or cook-out fat.
Cheese, high protein and calcium element carries high fat. Find alternative calcium supply. Try Dark chocolate. Easier the sugar burns, faster and quicker the rush. Potato does add to the equation here, mainly in the preparation.