Hi huadave -
I'd personally reccomend Khao pahd (Freid rice - Pronounced like 'Cow pat'). It usually consists of rice, which I have to admit in my previous experience, hasnt been too oily or fatty, and a range of vegetables like bamboo, beans, carrots, or basically any greens knocking about in the kitchen.
You can choose seafood (Talay - Pronounced as is read), Chicken (Gai - Again pronounced as read), or Beef (Which funnily enough is pronounced exactly as what they do! Moooo!).
By adding the meat word to the fried rice word ie, Khao pahd talay, or khao pahd gai, you are asking for seafood fried rice, or chicken fried rice.
They also tend to be quite generous with thier meat portions, so you should get enough protein.
Just another tip: try not to eat where all the tourists go. If you see the locals hangin around a local restaurant, then go there, even if it seems a bit intimidating. You can pick up a fried rice meal and a green tea for about 3-5 bucks.
Oh, and if you dont like your food hot, just say Mai Phet (Pronounced 'My pet'), and they'll make sure it isn't too spicy for you.

Hope this helps