Soya granules bhurji (keema style)

One serving of Soya granules bhurji (keema style) — 1 katori (40 g dry granules) — comes to 215 kcal, 22 g protein, 17.2 g carbs and 6.5 g fat. Scaled to 100 g it works out to 143 kcal and 14.7 g protein, which makes it a moderate protein source for a paneer & soy item. That single serving is about 14.3% of a 1,500 kcal day and 10.8% of a 2,000 kcal day, so it can carry real weight in a protein-focused plan without much extra planning.

Walking off Soya granules bhurji (keema style) takes roughly 5,375 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 ₹11 a serving it costs about ₹10 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, vegan, eggetarian. It works at lunch and dinner. It's a genuinely high-protein choice for its calories and one of the cheaper ways to hit a protein target.

If you want variety without changing the macros much, the closest swaps in the paneer & soy category are Soya chunk curry (50 g dry chunks), Soya chunk sabzi (jain, no onion-garlic), Soya chunks (dry weight), Soy milk (unsweetened) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.