Paneer sabzi (jain, tomato gravy, no onion-garlic)

One serving of Paneer sabzi (jain, tomato gravy, no onion-garlic) — 1 katori (80 g paneer) — comes to 315 kcal, 16.5 g protein, 5.5 g carbs and 25.2 g fat. Scaled to 100 g it works out to 210 kcal and 11 g protein, which makes it a moderate protein source for a paneer & soy item. That single serving is about 21% of a 1,500 kcal day and 15.8% of a 2,000 kcal day, so it can carry real weight in a protein-focused plan without much extra planning.

Walking off Paneer sabzi (jain, tomato gravy, no onion-garlic) takes roughly 7,875 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 ₹38 a serving it costs about ₹46.1 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 nearly every Indian diet type, including vegetarian, Jain, eggetarian. 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 Paneer + makhana stir-fry (vrat), Soya chunk sabzi (jain, no onion-garlic), Soy milk (unsweetened), Tofu (firm) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.