Tuna (Canned in Water) has 179 calories per serving (1 can, drained (142g)).
Canned tuna is arguably the cheapest, most convenient high-protein food that exists. One can gives you 39g protein for 179 cal. Drain it well (oil-packed is about 60% more calories) and you've got an effortless protein hit.
FDA recommends 2-3 servings of fish per week. Light tuna is lower in mercury than albacore. Two cans a week is generally considered safe for most adults. Mix in salmon and other fish for variety.
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