Sprouts upma bowl

One serving of Sprouts upma bowl — 1 plate — comes to 312 kcal, 9.5 g protein, 45 g carbs and 10.4 g fat. Scaled to 100 g it works out to 156 kcal and 4.8 g protein, which makes it not a meaningful protein source on its own for a restaurant plate item. That single serving is about 20.8% of a 1,500 kcal day and 15.6% 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 Sprouts upma bowl takes roughly 7,800 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 ₹31.6 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, vegan, eggetarian. It's typically eaten at breakfast. It's one of the cheaper ways to hit a protein target.

If you want variety without changing the macros much, the closest swaps in the restaurant plate category are Chole chawal (plate), Office tiffin: 3 roti + dal + sabzi, Rajma chawal (plate), Sambar rice (plate) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.