Paneer tikka (tandoor/grill)

One serving of Paneer tikka (tandoor/grill) — 6 pieces (120 g paneer) — comes to 338 kcal, 26 g protein, 9 g carbs and 22 g fat. Scaled to 100 g it works out to 188 kcal and 14.4 g protein, which makes it a moderate protein source for a paneer & soy item. That single serving is about 22.5% of a 1,500 kcal day and 16.9% of a 2,000 kcal day, so it can carry real weight in a protein-focused plan without much extra planning.

Walking off Paneer tikka (tandoor/grill) takes roughly 8,450 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 ₹180 a serving it costs about ₹138.5 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 a vegetarian or eggetarian or non-vegetarian diet. It works at the evening snack slot 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, Matar paneer, Palak paneer (home), Paneer bhurji — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.