Cucumber raita

One serving of Cucumber raita — 1 katori — comes to 91 kcal, 6 g protein, 9.5 g carbs and 3.2 g fat. Scaled to 100 g it works out to 61 kcal and 4 g protein, which makes it not a meaningful protein source on its own for a vegetable item. That single serving is about 6.1% of a 1,500 kcal day and 4.6% 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 Cucumber raita takes roughly 2,275 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 ₹8 a serving it costs about ₹26.7 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 nearly every Indian diet type, including vegetarian, Jain, eggetarian. It works at lunch and dinner. It's a common tiffin-box item.

If you want variety without changing the macros much, the closest swaps in the vegetable category are Beans thoran / poriyal (with coconut), Bhindi sabzi (jain, no onion), Cabbage-peas sabzi, Sweet corn, boiled — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.