[smashd]

If you aren't opposed to eating fish (or don't already eat a lot of fish), you could consider incorporating mackerel or sardines into your diet. It will vary by brand, but mackerel is 230 kcal, 19g fat, 15g protein per tin and sardines (bone-in skin-on) are 150 kcal, 9g fat and 18g protein per tin. Both have a good proportion of omega-3 fats. I find mackerel delicious right out of the tin, sardines need some condiments but still taste pretty good without much work.