Chicken liver fry

One serving of Chicken liver fry — 100 g — comes to 168 kcal, 21.6 g protein, 0 g carbs and 9.1 g fat. Scaled to 100 g it works out to 168 kcal and 21.6 g protein, which makes it dense in protein for a chicken item. That single serving is about 11.2% of a 1,500 kcal day and 8.4% of a 2,000 kcal day, so it can carry real weight in a protein-focused plan without much extra planning.

Walking off Chicken liver fry takes roughly 4,200 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 ₹18 a serving it costs about ₹16.7 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 a non-vegetarian diet. It works at lunch and dinner. It's a genuinely high-protein choice for its calories and one of the cheaper ways to hit a protein target.

If you want variety without changing the macros much, the closest swaps in the chicken category are Butter chicken, Chicken 65 (deep fried), Chicken biryani, Chicken breast, grilled/boiled (skinless) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.