Matar paneer

One serving of Matar paneer — 1 katori — comes to 201 kcal, 9.9 g protein, 14 g carbs and 11.7 g fat. Scaled to 100 g it works out to 134 kcal and 6.6 g protein, which makes it not a meaningful protein source on its own for a paneer & soy item. That single serving is about 13.4% of a 1,500 kcal day and 10.1% 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 Matar paneer takes roughly 5,025 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 ₹30 a serving it costs about ₹60.6 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 vegetarian or eggetarian or non-vegetarian diet. It works at lunch and dinner. It's a genuinely high-protein choice for its calories.

If you want variety without changing the macros much, the closest swaps in the paneer & soy category are Kadhai paneer, Palak paneer (home), Paneer bhurji, Paneer sabzi (jain, tomato gravy, no onion-garlic) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.