Mango milkshake (with sugar)

One serving of Mango milkshake (with sugar) — 1 glass (250 ml) — comes to 240 kcal, 6.5 g protein, 40 g carbs and 6 g fat. Scaled to 100 g it works out to 96 kcal and 2.6 g protein, which makes it not a meaningful protein source on its own for a beverage item. That single serving is about 16% of a 1,500 kcal day and 12% 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 Mango milkshake (with sugar) takes roughly 6,000 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 ₹40 a serving it costs about ₹123.1 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 breakfast and the evening snack slot.

If you want variety without changing the macros much, the closest swaps in the beverage category are Banana milkshake (no added sugar), Black coffee (no sugar), Chai with milk, no sugar, Chai with milk and sugar — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.