Tuna salad

A serving of tuna canned in water boasts a whopping 39 grams of protein for just 179 calories. Problem is, most people add mayo, which tacks on an additional 90 calories and 10 grams of fat per tablespoon.

Get it guilt free: Swap out mayo for Greek yogurt—you'll get the same tangy flavor for a fraction of the calories and fat, plus an additional protein boost.