Veg fried rice

One serving of Veg fried rice — 1 plate (250 g) — comes to 297 kcal, 10.3 g protein, 33.5 g carbs and 13.5 g fat. Scaled to 100 g it works out to 119 kcal and 4.1 g protein, which makes it not a meaningful protein source on its own for a restaurant plate item. That single serving is about 19.8% of a 1,500 kcal day and 14.9% 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 Veg fried rice takes roughly 7,425 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 ₹120 a serving it costs about ₹233 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, the evening snack slot and dinner.

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.