Omelette (2 eggs, onion, 5 g oil)

One serving of Omelette (2 eggs, onion, 5 g oil) — 2-egg omelette — comes to 202 kcal, 13.7 g protein, 1.9 g carbs and 15.5 g fat. Scaled to 100 g it works out to 168 kcal and 11.4 g protein, which makes it a moderate protein source for a egg item. That single serving is about 13.5% of a 1,500 kcal day and 10.1% 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 Omelette (2 eggs, onion, 5 g oil) takes roughly 5,050 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 ₹17 a serving it costs about ₹24.8 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 eggetarian or non-vegetarian diet. It works at breakfast, the evening snack slot 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 egg category are Anda bhurji pav (street), Egg bhurji (2 eggs), Egg, boiled (whole), Egg curry (2 eggs) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.