Egg curry rice (mess/canteen)

One serving of Egg curry rice (mess/canteen) — 2-egg curry + 1.5 katori rice — comes to 508 kcal, 20.2 g protein, 63.8 g carbs and 19.1 g fat. Scaled to 100 g it works out to 121 kcal and 4.8 g protein, which makes it not a meaningful protein source on its own for a restaurant plate item. That single serving is about 33.9% of a 1,500 kcal day and 25.4% of a 2,000 kcal day, so it can carry real weight in a protein-focused plan without much extra planning.

Walking off Egg curry rice (mess/canteen) takes roughly 12,700 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 ₹70 a serving it costs about ₹69.3 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 a eggetarian or non-vegetarian diet. 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 restaurant plate category are Butter naan, Chole chawal (plate), Dal chawal (plate), Office tiffin: 3 roti + dal + sabzi — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.