Almonds

One serving of Almonds — 10 almonds (12 g) — comes to 73 kcal, 2.2 g protein, 0.4 g carbs and 7 g fat. Scaled to 100 g it works out to 608 kcal and 18.3 g protein, which makes it dense in protein for a nut & seed item. That single serving is about 4.9% of a 1,500 kcal day and 3.7% of a 2,000 kcal day, so it's more of a filler than a target-hitter on protein without much extra planning.

Walking off Almonds takes roughly 1,825 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹10 a serving it costs about ₹90.9 for every 20 g of protein it delivers, which is a mid-to-high price for protein compared with dal, eggs or soya chunks. It fits nearly every Indian diet type, including vegetarian, Jain, vegan. It works at breakfast and the evening snack slot. It's commonly eaten on fasting days (Navratri/Ekadashi-style).

If you want variety without changing the macros much, the closest swaps in the nut & seed category are Cashew nuts, Chia seeds, Coconut chutney, Cooking oil (refined/mustard) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.