Moong dal (jain, no onion-garlic, ghee tadka)

One serving of Moong dal (jain, no onion-garlic, ghee tadka) — 1 katori (30 g raw dal) — comes to 132 kcal, 7.2 g protein, 15.8 g carbs and 4.4 g fat. Scaled to 100 g it works out to 88 kcal and 4.8 g protein, which makes it not a meaningful protein source on its own for a dal & legume item. That single serving is about 8.8% of a 1,500 kcal day and 6.6% 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 Moong dal (jain, no onion-garlic, ghee tadka) takes roughly 3,300 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 ₹7 a serving it costs about ₹19.4 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, eggetarian. It works at lunch and dinner. It's one of the cheaper ways to hit a protein target.

If you want variety without changing the macros much, the closest swaps in the dal & legume category are Chana sundal (South Indian chickpea stir-fry), Sattu sharbat (salted), Besan chilla, Chole / chana masala — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.