Paneer + makhana stir-fry (vrat)

One serving of Paneer + makhana stir-fry (vrat) — 1 katori (60 g paneer + 20 g makhana) — comes to 299 kcal, 13.9 g protein, 18.1 g carbs and 19 g fat. Scaled to 100 g it works out to 299 kcal and 13.9 g protein, which makes it a moderate protein source for a paneer & soy item. That single serving is about 19.9% of a 1,500 kcal day and 15% 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 Paneer + makhana stir-fry (vrat) takes roughly 7,475 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 ₹45 a serving it costs about ₹64.7 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 and commonly eaten on fasting days (Navratri/Ekadashi-style).

If you want variety without changing the macros much, the closest swaps in the paneer & soy category are Paneer sabzi (jain, tomato gravy, no onion-garlic), 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.