Office tiffin: 3 roti + dal + sabzi

One serving of Office tiffin: 3 roti + dal + sabzi — 3 roti + 1 katori dal + 1 katori sabzi — comes to 526 kcal, 19.4 g protein, 84.2 g carbs and 12.4 g fat. Scaled to 100 g it works out to 125 kcal and 4.6 g protein, which makes it not a meaningful protein source on its own for a restaurant plate item. That single serving is about 35.1% of a 1,500 kcal day and 26.3% of a 2,000 kcal day, so it can carry real weight in a protein-focused plan without much extra planning.

Walking off Office tiffin: 3 roti + dal + sabzi takes roughly 13,150 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 ₹30 a serving it costs about ₹30.9 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, vegan, eggetarian. It's typically eaten at lunch. It's a daily staple in most Indian kitchens and one of the cheaper ways to hit a protein target and a common tiffin-box item.

If you want variety without changing the macros much, the closest swaps in the restaurant plate category are Chole chawal (plate), Rajma chawal (plate), Sambar rice (plate), Sprouts upma bowl — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.