Most people aren’t eating enough protein, which can stall or compromise the gains they’re working toward. Optimal protein sources will have at least 1/3 of their calories coming from protein, but ideally it should be much higher than the amount of other fats and carbs in the food. Keeping a variety of protein rich foods that don’t require prep (like protein powders, meat jerkies, or high protein yogurt) or minimal prep (like frozen fish, ground meat, or tofu) also helps from getting bored or not having enough time to eat enough protein.