Fitpiq Team

Our dedicated team at Fitpiq works with passion and zeal to help you achieve your best possible results.

As the motto of Fitpiq says, ‘choose to be fit, we are a platform that aims to promote health and well-being in an effortless manner.

 

 

Help people to make their nutrition and fitness a priority. By choosing to be fit, we are improving the quality of life, and we at Fitpiq thrive for that.

Fitpiq Team works wholeheartedly and sincerely to help you achieve your health goals in the best possible ways.

 

 

We have had a wonderful expedition reaching where we are today.

Now feel confident to provide you with professional and helpful solutions to your problems and queries in a time-effective way.

 

 

We have the vision to promote healthy and healthful eating and lifestyle practices so that everyone can attain their real-life goals.

Our team works passionately and with zeal to assist you on each and every step of the journey to reach your health objective.

 

 

Fitpiq Team believes in making health a priority for people and works endlessly towards it.

We think that achieving health goals should not feel like a burden, but it should feel like an amazing venture.

 

 

Our team thinks unique, thrives on excellence and we are go-getters. Our team will provide you with guidance and support at every step,

We make sure that our team and you work as a “WE” to help you achieve your goals.

 

 

Our objective is to understand your present health and fitness efficacy and educate what is best for you and your body.

So that we together can chalk out your health and fitness journey.

 

How to make Paneer Curd Vegetable Salad

By / Fitpiq Team, Health Tips, Healthy Recipes, Weight Loss Recipes

🥗 Healthy Paneer Curd Vegetable Salad

✅ Ingredients

  • Paneer (cottage cheese) – 100–150g, cut into small cubes
  • Curd (plain yogurt) – ½ cup (preferably low-fat or Greek yogurt)
  • Cucumber – 1 medium, diced
  • Tomato – 1 medium, diced
  • Carrot – 1 small, grated or julienned
  • Capsicum (bell pepper) – ½, chopped
  • Red onion – ½ small, thinly sliced (optional)
  • Coriander leaves – handful, chopped
  • Mint leaves – a few, chopped (optional)

🧂 For Dressing

  • Black salt / regular salt – to taste
  • Black pepper powder – ½ tsp
  • Roasted cumin powder – ½ tsp
  • Chaat masala – ½ tsp (optional)
  • Lemon juice – 1 tbsp
  • Olive oil – 1 tsp (optional for richness)
  • Green chili / chili flakes – to taste (optional)

🥣 Instructions

  1. Prep the paneer:
    • Lightly grill or sauté paneer cubes in a nonstick pan for 2–3 minutes if you prefer it slightly crispy. Or use raw for a softer texture.
  2. Mix vegetables:
    • In a large bowl, combine chopped cucumber, tomato, carrot, capsicum, onion, coriander, and mint.
  3. Add curd:
    • In a separate bowl, whisk the curd until smooth. Mix in the salt, pepper, cumin powder, chaat masala, lemon juice, and olive oil (if using).
  4. Combine all:
    • Add the paneer cubes and curd dressing to the vegetables. Mix gently so the paneer doesn’t crumble.
  5. Taste and chill:
    • Adjust seasoning. Refrigerate for 15–20 minutes for best flavor (optional).
  6. Serve:
    • Garnish with extra herbs or a sprinkle of chaat masala. Serve chilled.

🥦 Tips for Health Boost

  • Add boiled chickpeas or sprouts for extra protein and fiber.
  • Use hung curd or Greek yogurt for a thicker, creamier dressing.
  • Add a dash of flax seeds or chia seeds for omega-3s.

🍛 How to make One-Pot Black Eyed Peas Rice (Lobia Pulao) – 1 Serving

By / Fitpiq Team, Health Tips, Healthy Recipes, Weight Loss Recipes

🕒 Ready in: ~30 minutes

🥄 Serves: 1

🌱 Vegetarian | Vegan-Friendly | High Protein | One Pot

✅ Ingredients:

  • ½ tsp oil or ghee
  • ¼ tsp cumin seeds
  • ¼ small onion, finely chopped
  • 1 small garlic clove, minced
  • ½ tsp grated ginger
  • 1 small green chili, slit or chopped (optional)
  • ¼ tsp turmeric powder
  • ¼ tsp garam masala (or curry powder)
  • Salt, to taste
  • ¼ cup dried black-eyed peas, soaked overnight (or ½ cup cooked)
  • ¼ cup basmati rice, rinsed
  • ¾ cup water
  • Chopped cilantro or mint, for garnish (optional)
  • Lemon juice, to taste (optional)

🔪 Instructions:

  1. (If using dried black-eyed peas)
    Pressure cook or boil the soaked peas in salted water until soft (about 2–3 whistles in a pressure cooker or 15–20 mins boiling). Drain and set aside.
  2. Sauté the base
    In a small pot or pan, heat the oil. Add cumin seeds, let them splutter.
    Add onions, sauté until golden.
    Add ginger, garlic, and green chili, and cook for 30–60 seconds.
  3. Add spices & mix
    Stir in turmeric, garam masala, and salt.
  4. Add rice & peas
    Add the rinsed rice and cooked black-eyed peas. Stir to coat everything in the spices.
  5. Add water & cook
    Pour in ¾ cup water. Bring to a boil, then reduce to low heat.
    Cover and cook for 12–15 minutes, or until rice is tender and water is absorbed.
  6. Fluff & finish
    Let it sit for 5 minutes. Fluff gently with a fork.
    Garnish with cilantro and a squeeze of lemon juice.

🍽️ Optional Add-ins:

  • Chopped tomato (add after sautéing onions)
  • Spinach or peas (stir in with rice)
  • Whole spices (1 clove, small bay leaf, or cinnamon for extra aroma)

How to make One Pot Quinoa with spinach

By / Fitpiq Team, Health Tips, Healthy Recipes, Weight Loss Recipes

🌱 One-Pot Quinoa with Spinach and Chickpeas

🕒 Ready in: 30 minutes

🍽️ Serves: 4

🥦 Vegan | Gluten-Free | High-Protein

✅ Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, finely chopped
  • 2-3 garlic cloves, minced
  • 1 tsp ground cumin
  • ½ tsp ground turmeric (optional, for color & anti-inflammatory benefits)
  • 1 cup quinoa, rinsed well
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 2 cups fresh spinach (or more, to taste)
  • 2 ¼ cups vegetable broth (or water with bouillon)
  • Salt and pepper, to taste
  • Juice of ½ lemon (optional, for brightness)
  • Fresh herbs (like parsley or cilantro) for garnish (optional)

🔪 Instructions:

  1. Sauté aromatics
    In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook for 3–4 minutes until soft. Add garlic, cumin, and turmeric. Stir for 1 minute until fragrant.
  2. Add quinoa & chickpeas
    Stir in the rinsed quinoa and chickpeas. Toast for 1–2 minutes to coat in the spices.
  3. Add broth & simmer
    Pour in the vegetable broth. Bring to a boil, then reduce heat to low. Cover and let simmer for 15 minutes, or until quinoa is cooked and liquid is absorbed.
  4. Add spinach
    Once the quinoa is done, stir in the fresh spinach. Cover the pot for 2–3 minutes to let it wilt, then stir again.
  5. Season & serve
    Add salt, pepper, and lemon juice to taste. Fluff with a fork. Garnish with fresh herbs if desired.

🍽️ Serving Ideas:

  • Serve on its own as a main dish.
  • Top with avocado slices or a spoon of hummus.

How to make Sabudana Dosa

By / Breakfast Recipes, Festival Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes

🌿 Sabudana Dosa Recipe (Perfect for Vrat/Fasting)

Crispy, light, and nutritious dosa made with sabudana, peanuts, and makhana — great for Navratri or any fasting days.

✅ Ingredients:

For the Dosa Batter:

  • 1 cup sabudana (sago pearls)
  • ½ cup peanuts
  • ¼ cup makhana
  • ½ tsp sendha namak (rock salt/vrat salt)
  • ½ tbsp black pepper powder
  • 1 tbsp ginger, finely chopped
  • 1-2 green chilies, finely chopped
  • 2 tbsp fresh coriander, chopped
  • 2 boiled potatoes, mashed
  • 2 tbsp curd/yogurt (optional, for slight tang)
  • Water – as needed

For the Dosa Topping (optional):

  • 2 tbsp of the leftover peanut + makhana powder

🥣 Instructions:

Step 1: Roast & Prepare Sabudana Powder

  1. In a dry pan, roast 1 cup sabudana on medium flame for 3–4 minutes.
  2. Roast until it starts to pop slightly or you hear crackling sounds.
  3. Let it cool completely, then grind into a fine powder using a mixer/grinder. Set aside.

Step 2: Prepare Peanut-Makhana Powder

  1. In the same pan, dry roast ½ cup peanuts and ¼ cup makhana on medium flame until golden and aromatic.
  2. Let them cool, then remove peanut skins.
  3. Grind both into a fine powder. Divide into two parts:
    • Half will go into the batter.
    • Half will be used for chutney or as a topping.

Step 3: Prepare Potato Mixture

  1. Mash 2 boiled potatoes, put them in a mixer jar.
  2. Add 1 cup water and blend into a smooth paste.

Step 4: Make the Dosa Batter

  1. In a large bowl, combine:
    • Ground sabudana powder
    • Half of the peanut-makhana powder
    • Mashed potato paste
    • ½ tsp sendha namak
    • ½ tbsp black pepper powder
    • Finely chopped ginger, green chilies, and coriander
    • 2 tbsp curd (optional)
  2. Gradually add water to make a smooth, flowing batter like regular dosa batter.
  3. Let it rest for 10–15 minutes if time allows.

🔥 Cooking the Dosa

  1. Heat a non-stick dosa pan or tawa on medium heat.
  2. Sprinkle some water to check heat; wipe clean.
  3. Pour a ladleful of batter and spread evenly – don’t make it too thick.
  4. Optionally, sprinkle some of the leftover peanut-makhana powder on top for crunch.
  5. Cook on medium flame for 3–4 minutes or until the bottom is golden and edges lift.
  6. No need to flip. Remove and serve hot.

🥥 Coconut-Peanut Chutney

Ingredients:

  • ½ cup fresh grated coconut
  • 2 tbsp roasted peanuts and Makhana Powder
  • 1 green chili
  • Small piece of ginger
  • Sendha namak – to taste
  • Few curry leaves (optional)
  • Water – as needed

Method:

  1. Blend all ingredients together into a smooth chutney.
  2. Adjust water to get your desired consistency.
  3. For tadka (optional during non-fasting): Heat ghee, add cumin, curry leaves, and pour over chutney.

✅ Tips:

  • The dosa may take a little longer to cook than regular dosa. Be patient and keep the flame medium.
  • If batter thickens over time, add a little more water.
  • You can skip curd for a completely vegan/strict vrat version.

How to make Tomato Peanut Rice

By / Breakfast Recipes, Fitpiq Team, Healthy Breakfast Recipes, Healthy Recipes

Tomato Peanut Rice

This is a flavorful South Indian-style rice dish made with tomato-beetroot puree, spices, and sautéed vegetables. Perfect for lunch or dinner!

Ingredients

For Tomato Peanut Rice Base:

  • 3 large tomatoes (cut into big pieces)
  • A small piece of beetroot
  • 1 cup rice
  • 1.45 cups water
  • Salt to taste
  • 1 tbsp butter

For the Tempering (Tadka):

  • 2 tsp oil
  • 2 tbsp peanuts
  • 1 tbsp urad dal (split black gram)
  • 1 tbsp chana dal (split Bengal gram)
  • 1 tsp mustard seeds (rai)
  • 2 green chilies (big, slit or roughly chopped)
  • 10–12 curry leaves
  • 1 dry red chili (broken)
  • 1 onion (sliced)
  • 5–6 beans (chopped)
  • 1 small carrot (chopped)
  • 1 tbsp ginger-garlic paste
  • ½ tsp red chili powder
  • 1 tbsp sambar powder
  • ¼ tsp turmeric powder
  • Salt to taste

For Garnish:

  • Chopped fresh coriander leaves
  • ½ lemon (juice)

Instructions

Step 1: Prepare the Tomato Peanut Rice

  1. In a blender, add the chopped tomatoes and a small piece of beetroot. Blend into a smooth puree.
  2. Rinse 1 cup of rice thoroughly in water.
  3. In a pan, add the rinsed rice.
  4. Pour in the prepared tomato-beetroot puree and 1.45 cups of water.
  5. Add salt to taste and bring it to a boil.
  6. Once it starts boiling, reduce the heat to medium.
  7. After 5 minutes, stir the rice gently.
  8. Let it cook for a total of 7–8 minutes or until the rice is cooked and the water is absorbed.
  9. Add 1 tbsp of butter, mix well, cover the lid, and turn off the flame. Let it sit covered.

Step 2: Prepare the Tempering with Vegetables

  1. In a separate pan, heat 2 tsp of oil.
  2. Add peanuts and roast them until they’re golden.
  3. Add urad dal and chana dal. Let them turn slightly golden.
  4. Add mustard seeds and let them crackle.
  5. Add green chilies, curry leaves, and the broken dry red chili. Sauté for a few seconds.
  6. Add sliced onions and cook until light golden brown.
  7. Add chopped beans and carrots. Sauté for 2–3 minutes.
  8. Add ginger-garlic paste. Cook for a minute until the raw smell goes away.
  9. Add red chili powder, sambar powder, turmeric, and salt. Mix well and cook for another 2–3 minutes until the vegetables are tender and spices are well cooked.

Step 3: Combine Everything

  1. Add the cooked tomato rice to the pan with the tempered vegetables.
  2. Mix gently but thoroughly so that everything is well combined.
  3. Garnish with chopped coriander leaves and squeeze in half a lemon.
  4. Mix again and serve hot.

Serving Suggestion:

Enjoy with curd, raita, papad, or as-is for a spicy, tangy, and wholesome meal!

How to make Soya Pav Bhaji

By / Breakfast Recipes, Fitpiq Team, Healthy Breakfast Recipes, Protein Rich Recipes

🥘 Healthy Indian-Style Soya Pav Bhaji

✅ Ingredients:

  • 1 cup soya granules (soaked in hot water for 10 mins, then drained)
  • 2 medium potatoes (boiled & mashed)
  • 1 cup cauliflower florets (boiled)
  • 1/2 cup green peas (boiled)
  • 1 large onion (finely chopped)
  • 2 tomatoes (pureed)
  • 1 capsicum (finely chopped)
  • 2 tsp pav bhaji masala
  • 1 tsp ginger-garlic paste
  • 1/2 tsp turmeric powder
  • 1/2 tsp red chili powder (optional)
  • 1 tbsp oil (olive or mustard oil for health)
  • Salt to taste
  • Fresh coriander leaves (chopped)
  • Whole wheat pav buns (toasted)
  • Lemon wedges (for serving)

🔥 Instructions:

  1. Prepare the base:
    Heat oil in a pan. Add chopped onions and sauté till translucent.
  2. Add flavor:
    Mix in ginger-garlic paste and capsicum. Cook for 2 minutes.
  3. Spices & tomatoes:
    Add tomato puree, turmeric, chili powder, and pav bhaji masala. Cook till oil separates.
  4. Add veggies & soya:
    Stir in mashed potatoes, cauliflower, peas, and soaked soya granules.
  5. Mash & simmer:
    Mash the mixture well using a masher. Add water if needed for consistency. Simmer for 5–7 minutes.
  6. Garnish & serve:
    Top with fresh coriander. Serve hot with lemon wedges and toasted whole wheat pav.

🥗 Health Tips:

  • Use less oil and whole wheat pav for a healthier version.
  • Soya adds protein and fiber to the traditional recipe.

How to make Grilled Fish Tikka Salad

By / Fitpiq Team, Health Tips, Healthy non vegetarian Recipes, Healthy Recipes, Protein Rich Recipes, Salads

Grilled Fish Tikka Salad

Ingredients:

For the fish:

  • 200 grams fish fillets (like cod or tilapia)
  • 2 tablespoons yogurt
  • 1 tablespoon lemon juice
  • 1 teaspoon ginger-garlic paste
  • 1 teaspoon red chili powder
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon garam masala
  • Salt to taste
  • 1 tablespoon oil

For the salad:

  • Salad leaves (lettuce, spinach, or any greens)
  • 1 small cucumber, sliced
  • 1 small tomato, chopped
  • 1 small onion, thinly sliced
  • 1/2 bell pepper, sliced
  • Fresh coriander or mint leaves
  • Lemon wedges

Optional dressing:

  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper

How to make it:

  1. Mix yogurt, lemon juice, ginger-garlic paste, red chili powder, turmeric, garam masala, salt, and oil in a bowl.
  2. Put fish pieces in this mix and let it sit for 30 minutes.
  3. Heat a grill pan or oven. Cook fish on medium heat for 3-4 minutes on each side until it’s done and looks a little brown.
  4. In a big bowl, mix salad leaves, cucumber, tomato, onion, bell pepper, and fresh herbs.
  5. Put the cooked fish on top of the salad.
  6. If you want, mix olive oil, lemon juice, salt, and pepper and pour on the salad.

Serve fresh and enjoy a healthy meal!

How to make Quinoa Khichdi

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes

🍲 Quinoa Khichdi (Wholesome One-Pot Meal)

Ingredients:

  • 1/2 cup quinoa (rinsed well)
  • 1/4 cup moong dal (washed, optional for protein boost)
  • 1 cup mixed vegetables (carrot, beans, peas, spinach, etc.)
  • 1/2 tsp cumin seeds
  • 1/4 tsp turmeric
  • 1/2 tsp ginger (grated)
  • 1 green chili (optional)
  • 1/4 tsp hing (asafoetida, optional)
  • Salt to taste
  • 1 tsp ghee or oil
  • 2–2.5 cups water (adjust as per desired consistency)
  • Fresh coriander & lemon juice for garnish

Instructions:

  1. Heat ghee/oil in a pressure cooker or pan. Add cumin, hing, and sauté ginger & chili.
  2. Add chopped veggies, sauté for 2 mins.
  3. Add rinsed quinoa, moong dal, turmeric, and salt.
  4. Pour in water, mix well.
  5. Pressure cook for 2 whistles or cook covered until quinoa & dal are soft.
  6. Garnish with coriander and a squeeze of lemon.

✅ Healthy, light, and easy to digest – perfect for lunch, dinner, or recovery meals.
💡 Add a tadka of garlic or curry leaves for extra flavor.

How to make Paneer Broccoli Stir Fry Wrap

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

🌯 Paneer Broccoli Stir-Fry Wrap

🧀🥦 Ingredients:

For the filling:

  • 1 cup paneer (cubed or crumbled)
  • 1 cup broccoli florets (small)
  • 1 small onion (sliced)
  • 1 bell pepper (optional, sliced)
  • 2–3 garlic cloves (chopped)
  • 1/2 tsp chili flakes or green chili (optional)
  • 1/2 tsp black pepper
  • 1/4 tsp turmeric
  • 1/2 tsp cumin or garam masala
  • Salt to taste
  • 1–2 tsp olive oil or ghee
  • Lemon juice or chaat masala (for zing)
  • Fresh coriander (chopped)

For the wrap:

  • 2 whole wheat rotis / tortillas / millet wraps
  • Green chutney or hummus or yogurt spread (optional)

🔥 Instructions:

  1. Steam or blanch broccoli for 2 mins if you prefer it softer.
  2. Heat oil in a pan, sauté garlic, onion, and bell pepper for a minute.
  3. Add broccoli, cook on high flame for 2–3 mins.
  4. Add paneer, spices, and salt. Stir-fry everything until well coated and slightly golden.
  5. Finish with lemon juice or chaat masala and fresh coriander.

🌯 Assemble the Wrap:

  1. Warm your roti/tortilla.
  2. Spread green chutney, hummus, or curd if using.
  3. Add the paneer-broccoli filling.
  4. Roll tightly into a wrap. Grill or toast lightly if desired.

✅ Healthy tip: Use multigrain/millet wraps, or even lettuce cups for a low-carb version.
🥗 Serve with yogurt dip or mint chutney.

How to make Egg Bajra Upma

By / Breakfast Recipes, Eggs, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

🥚🌾 Egg & Bajra Upma

(High-protein, fiber-rich breakfast or lunch option)

Ingredients:

  • 1/2 cup bajra (pearl millet) – soaked overnight & drained (or use bajra flour or pre-cooked bajra)
  • 2 eggs
  • 1 small onion (chopped)
  • 1 green chili (chopped)
  • 1/2 tsp ginger (grated)
  • 1/4 tsp mustard seeds
  • 1/4 tsp cumin seeds
  • 1/4 tsp turmeric
  • Curry leaves (optional)
  • Salt to taste
  • 1 tsp oil or ghee
  • Chopped coriander (for garnish)
  • Lemon juice (optional)

Instructions:

  1. Cook bajra: Pressure cook soaked bajra with water (2:1 ratio) for 3–4 whistles until soft. Drain extra water if needed.
  2. Heat oil in a pan. Add mustard seeds, cumin, curry leaves, onion, green chili, and ginger. Sauté till onions turn soft.
  3. Add turmeric and cooked bajra. Mix well and stir-fry for 2–3 mins.
  4. Push bajra to one side, crack eggs into the pan. Scramble and cook fully.
  5. Mix scrambled eggs with bajra. Add salt, cook for a minute.
  6. Garnish with coriander and lemon juice if desired.

🥗 Serve hot with curd or plain as a complete meal.
💪 Great for weight management, diabetic-friendly, and high in protein + fiber!