Tofu bhurji / stir-fry

One serving of Tofu bhurji / stir-fry — 1 katori (120 g tofu) — comes to 251 kcal, 21.4 g protein, 6.2 g carbs and 15.6 g fat. Scaled to 100 g it works out to 157 kcal and 13.4 g protein, which makes it a moderate protein source for a paneer & soy item. That single serving is about 16.7% of a 1,500 kcal day and 12.6% of a 2,000 kcal day, so it can carry real weight in a protein-focused plan without much extra planning.

Walking off Tofu bhurji / stir-fry takes roughly 6,275 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 ₹45 a serving it costs about ₹42.1 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 works at lunch 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 Soya chunk curry (50 g dry chunks), Soya chunk sabzi (jain, no onion-garlic), Soya chunks (dry weight), Soya granules bhurji (keema style) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.