Egg-white omelette (4 whites, 3 g oil)

One serving of Egg-white omelette (4 whites, 3 g oil) — 4 egg whites — comes to 96 kcal, 16.4 g protein, 0 g carbs and 3.4 g fat. Scaled to 100 g it works out to 69 kcal and 11.7 g protein, which makes it a moderate protein source for a egg item. That single serving is about 6.4% of a 1,500 kcal day and 4.8% of a 2,000 kcal day, so it can carry real weight in a protein-focused plan without much extra planning.

Walking off Egg-white omelette (4 whites, 3 g oil) takes roughly 2,400 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 ₹28 a serving it costs about ₹34.1 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.

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.