To eat : Chicken / Egg / Paneer / Yoghurt / Cheese Sprouts / Tofu / Lentils (Dals)
To avoid : Cold cut processed meals/ Lamb / Pork / Beef / Sausages
When : Any time. In night time chicken or fish is good as it helps to burn calories when you are sleeping. But eat them before 8 PM (assuming you sleep by 11 PM).
Eat them alone or with Carbs and vegetables
Can get more details at https://www.healthline.com/nutrition/best-time-to-take-protein#section2