What are some healthy dinners?

so i weight 193.. im very very very dissapointed in myself. and im trying to eat healthy and exersize more. my issue is that im 16... and my dad desides what we eat for dinenr some nights! he has a very fast motablisum and doesnt understand that my sister and i cant eat wat he eats all of the time. im going to be portioning my sister and mines food. with a vegtable being the more food but like what kind of dinners can i make that has the meat, vegtable and starch. i was thinking about making rice for the starch tonight. but what else can i make?