Jain thali (no onion/garlic/root veg)

One serving of Jain thali (no onion/garlic/root veg) — 2 roti + rice + moong dal + lauki sabzi + curd + salad — comes to 604 kcal, 22.1 g protein, 101.1 g carbs and 12.3 g fat. Scaled to 100 g it works out to 97 kcal and 3.6 g protein, which makes it not a meaningful protein source on its own for a restaurant plate item. That single serving is about 40.3% of a 1,500 kcal day and 30.2% of a 2,000 kcal day, so it can carry real weight in a protein-focused plan without much extra planning.

Walking off Jain thali (no onion/garlic/root veg) takes roughly 15,100 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 ₹110 a serving it costs about ₹99.5 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.

If you want variety without changing the macros much, the closest swaps in the restaurant plate category are Dal chawal (plate), Tandoori roti, Butter naan, Chole chawal (plate) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.