Do you eat meat?

Going to assume yes, all of this can be eaten cold.

Sandwiches with 6oz lean deli meat (turkey, chicken, roast beef… not salami or ham)

Potato rolls are sneaky good, I wouldn’t eat a ton of them but they are lower in calories and higher in protein than regular buns.

Canned fish (no mayo) w whole grain crackers. I like sardines personally, mackerel also a good choice, tuna has a lot of mercury so not for heavy consumption

A whole grain carb + 4-6oz of meat (I like fish, salmon or tilapia) and grilled veg can be eaten cold. Skinless chicken same thing.

0% Greek yogurt is a god-tier snack

Shrimp is GOAT though in terms of calorie to protein ratio and tastes great cold.

If you don’t eat meat it’s harder. Soy is really your only option. Tofu is fantastic and can be blended into smoothies. Seitan is pure wheat protein and cheap. I would marinate and grill it or sear it on a skillet then eat it cold.

If you can do hot meals soft tacos are my favorite. Corn tortilla (one not two per taco) plus any protein pretty much with salsa is tough to beat.

I eat a ton of protein and these are my go-tos. Diet is part of it, the other part is conditioning. Nothing builds work capacity like the jump rope. 30s on 30s rest for 20 intervals, once you can hit that reliably then shorten the rest window or add intervals. Running is also good of course but if I try it when I’m heavy I get shin splits bad

Don’t go too low on carbs your body needs them. I suggest tracking your macros with something like myfitnesspal or macrofactor if you can afford to pay. I use MacroFactor and have had great results

OH I almost forgot… do the macros for two light life hot dogs, potato buns and half a can of Amy’s chili and be amazed

Edit:

This feels like cheating