Chicken tikka (boneless)

One serving of Chicken tikka (boneless) — 6 pieces (150 g) — comes to 238 kcal, 33 g protein, 4 g carbs and 10 g fat. Scaled to 100 g it works out to 159 kcal and 22 g protein, which makes it dense in protein for a chicken item. That single serving is about 15.9% of a 1,500 kcal day and 11.9% of a 2,000 kcal day, so it can carry real weight in a protein-focused plan without much extra planning.

Walking off Chicken tikka (boneless) takes roughly 5,950 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 ₹220 a serving it costs about ₹133.3 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 the evening snack slot and dinner. It's a genuinely high-protein choice for its calories.

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.