Veg sandwich (home, brown bread, no mayo)

One serving of Veg sandwich (home, brown bread, no mayo) — 2 slices + cucumber/tomato + 5 g butter — comes to 187 kcal, 5.8 g protein, 27.2 g carbs and 6.1 g fat. Scaled to 100 g it works out to 144 kcal and 4.5 g protein, which makes it not a meaningful protein source on its own for a snack item. That single serving is about 12.5% of a 1,500 kcal day and 9.4% 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 sandwich (home, brown bread, no mayo) takes roughly 4,675 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 ₹10 a serving it costs about ₹34.5 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, eggetarian. It works at breakfast and the evening snack slot. It's a common tiffin-box item.

If you want variety without changing the macros much, the closest swaps in the snack category are Cream biscuit (Bourbon/Hide&Seek type), Khakhra (plain/methi), Marie biscuit, Paneer sandwich (home, 50 g paneer) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.