Paneer bhurji

One serving of Paneer bhurji — 1 katori (100 g paneer) — comes to 385 kcal, 20.6 g protein, 8 g carbs and 30.1 g fat. Scaled to 100 g it works out to 257 kcal and 13.7 g protein, which makes it a moderate protein source for a paneer & soy item. That single serving is about 25.7% of a 1,500 kcal day and 19.3% of a 2,000 kcal day, so it can carry real weight in a protein-focused plan without much extra planning.

Walking off Paneer bhurji takes roughly 9,625 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 ₹48 a serving it costs about ₹46.6 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 vegetarian or eggetarian or non-vegetarian diet. It works at lunch 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 paneer & soy category are Kadhai paneer, Matar paneer, Palak paneer (home), Paneer sabzi (jain, tomato gravy, no onion-garlic) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.