Paneer (plain, raw)

One serving of Paneer (plain, raw) — 1 piece (100 g) — comes to 323 kcal, 20 g protein, 4.5 g carbs and 25 g fat. Scaled to 100 g it works out to 323 kcal and 20 g protein, which makes it dense in protein for a dairy item. That single serving is about 21.5% of a 1,500 kcal day and 16.2% of a 2,000 kcal day, so it can carry real weight in a protein-focused plan without much extra planning.

Walking off Paneer (plain, raw) takes roughly 8,075 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 ₹38 a serving it costs about ₹38 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, lunch, the evening snack slot and dinner. It's a genuinely high-protein choice for its calories and commonly eaten on fasting days (Navratri/Ekadashi-style).

If you want variety without changing the macros much, the closest swaps in the dairy category are Butter, Chaas / buttermilk (salted, thin), Processed cheese slice, Curd / dahi (toned milk) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.