Sattu (roasted chana flour), plain

One serving of Sattu (roasted chana flour), plain — 2 tbsp (30 g) — comes to 110 kcal, 6.6 g protein, 17.4 g carbs and 1.5 g fat. Scaled to 100 g it works out to 367 kcal and 22 g protein, which makes it dense in protein for a supplement item. That single serving is about 7.3% of a 1,500 kcal day and 5.5% 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 Sattu (roasted chana flour), plain takes roughly 2,750 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 ₹4 a serving it costs about ₹12.1 for every 20 g of protein it delivers, which puts it among the cheaper protein sources in the database. It fits nearly every Indian diet type, including vegetarian, Jain, vegan. It works at breakfast and the evening snack slot. It's one of the cheaper ways to hit a protein target and commonly eaten on fasting days (Navratri/Ekadashi-style).

If you want variety without changing the macros much, the closest swaps in the supplement category are Creatine monohydrate, Electrolyte / ORS drink, Peanut butter, high-protein (MyFitness/Pintola), Plant protein (pea+rice), 1 scoop — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.