Egg sandwich (2 slices bread, 1 egg)

One serving of Egg sandwich (2 slices bread, 1 egg) — 1 sandwich — comes to 228 kcal, 10.9 g protein, 24 g carbs and 9.8 g fat. Scaled to 100 g it works out to 207 kcal and 9.9 g protein, which makes it a moderate protein source for a egg item. That single serving is about 15.2% of a 1,500 kcal day and 11.4% 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 Egg sandwich (2 slices bread, 1 egg) takes roughly 5,700 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 ₹15 a serving it costs about ₹27.5 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 and the evening snack slot. It's 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 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.