Samak (barnyard millet) rice, cooked

One serving of Samak (barnyard millet) rice, cooked — 1 katori (50 g raw) — comes to 154 kcal, 3.1 g protein, 32.8 g carbs and 1.1 g fat. Scaled to 100 g it works out to 103 kcal and 2.1 g protein, which makes it not a meaningful protein source on its own for a grain & staple item. That single serving is about 10.3% of a 1,500 kcal day and 7.7% 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 Samak (barnyard millet) rice, cooked takes roughly 3,850 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 ₹8 a serving it costs about ₹51.6 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 nearly every Indian diet type, including vegetarian, Jain, vegan. It works at lunch and dinner. It's commonly eaten on fasting days (Navratri/Ekadashi-style).

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.