Roti / phulka (whole wheat, no ghee)

One serving of Roti / phulka (whole wheat, no ghee) — 1 medium roti (6 inch), 30 g atta — comes to 95 kcal, 3.2 g protein, 19.3 g carbs and 0.5 g fat. Scaled to 100 g it works out to 238 kcal and 8 g protein, which makes it a moderate protein source for a grain & staple item. That single serving is about 6.3% of a 1,500 kcal day and 4.8% 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 Roti / phulka (whole wheat, no ghee) takes roughly 2,375 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 ₹2 a serving it costs about ₹12.5 for every 20 g of protein it delivers, which puts it among the cheaper protein sources in the database. It fits nearly every Indian diet type, including vegetarian, Jain, vegan. It works at breakfast, lunch, the evening snack slot and dinner. It's a daily staple in most Indian kitchens and a common tiffin-box item.

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.