Bajra roti (pearl millet)

One serving of Bajra roti (pearl millet) — 1 roti, 35 g flour — comes to 119 kcal, 3.9 g protein, 21.6 g carbs and 1.9 g fat. Scaled to 100 g it works out to 264 kcal and 8.7 g protein, which makes it a moderate protein source for a grain & staple item. That single serving is about 7.9% of a 1,500 kcal day and 6% 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 Bajra roti (pearl millet) takes roughly 2,975 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 ₹3 a serving it costs about ₹15.4 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, vegan. It works at lunch and dinner. It's a daily staple in most Indian kitchens.

If you want variety without changing the macros much, the closest swaps in the grain & staple category are Appam, Brown / whole wheat bread, White bread, Khaman dhokla — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.