Oats porridge (with toned milk)

One serving of Oats porridge (with toned milk) — 1 bowl (40 g oats + 200 ml milk) — comes to 252 kcal, 11.3 g protein, 32.4 g carbs and 8.6 g fat. Scaled to 100 g it works out to 105 kcal and 4.7 g protein, which makes it not a meaningful protein source on its own for a grain & staple item. That single serving is about 16.8% of a 1,500 kcal day and 12.6% 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 Oats porridge (with toned milk) takes roughly 6,300 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 ₹15 a serving it costs about ₹26.5 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's typically eaten at breakfast. It's a genuinely high-protein choice for its calories.

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