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Tuna Salad Remains to be One of the Quickest, Muscle-Building Meals Available Today

As far as quick, muscle-building meals go, it's tough to beat tuna fish salad. Six ounces of canned tuna, packed in water, contain 40 grams of protein for about 220 calories. Add a large hard-boiled egg and you've contributed 6 more grams of protein for 78 calories. 

A little mayo will up the creaminess but still keep you under a 500-calorie meal—all while providing a powerhouse of workout recovery fuel.