The takeaways

• ▸Soya chunks are the daily workhorse — cheapest protein by a mile and they air-fry into great tikka.
• ▸For Varun, chicken breast is the value pick: near-whey protein density at a fraction of the cost.
• ▸Dal / chana / rajma form the cheap base; paneer & tofu are for taste and variety, not your main engine.
• ▸Whey is expensive per gram but worth it for the post-workout timing window — that's what you're paying for.