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.
A creamy, tangy and spicy yogurt dressing that pairs perfectly with salads, roasted vegetables, wraps and grilled paneer. A healthy alternative to mayonnaise-based dressings!
Ingredients
½ cup thick yogurt (curd)
1 small garlic clove, finely grated
½ tsp red chilli flakes
¼ tsp black pepper powder
½ tsp roasted cumin powder
1 tsp lemon juice
½ tsp finely chopped coriander
Salt to taste
1 tsp olive oil (optional)
Preparation
Add thick yogurt to a bowl and whisk until smooth and creamy.
Mix in grated garlic, red chilli flakes, black pepper, roasted cumin powder, lemon juice and salt.
Add finely chopped coriander and olive oil, if using.
Whisk everything together until well combined. Adjust the spices and lemon juice to your taste.
Let the dressing rest in the refrigerator for 10–15 minutes to enhance the flavour.
Storage & Advance Prep
Store in an airtight container in the refrigerator for up to 2–3 days, provided the yogurt is fresh and properly refrigerated.
Prepare the dressing in advance for quick salads and wraps.
Stir well before using. Avoid leaving it at room temperature for extended periods.
Healthy Tip: Use thick Greek yogurt or hung curd for a creamier, protein-rich dressing without mayonnaise or cream.
Looking for a quick, healthy and protein-rich breakfast? These Scrambled Eggs with Sautéed Beans are packed with protein, vegetables and fresh flavours. Ginger, garlic, spring onion and green chilli add a delicious spicy kick while keeping the recipe simple.
Ingredients:
2 eggs
1 cup finely chopped French beans
2 cloves garlic, finely chopped
½ tsp ginger, finely chopped
2 tbsp spring onion, chopped
1 green chilli, finely chopped
1 tsp oil
Salt, to taste
Black pepper, to taste
Method: Heat oil in a pan and add ginger, garlic and green chilli. Sauté for 30–40 seconds until fragrant. Add the chopped French beans and cook on medium-high heat for 3–4 minutes, keeping them slightly crunchy.
Add the spring onion and sauté for another minute. Meanwhile, whisk the eggs with salt and black pepper. Push the sautéed vegetables to one side of the pan and pour the beaten eggs into the empty space.
Allow the eggs to set slightly, then gently scramble them. Mix the eggs with the sautéed beans and cook for another 1–2 minutes until the eggs are cooked but still soft.
A nutty, spicy, and aromatic homemade seasoning made with hemp seeds, roasted cumin, red chilli, fresh garlic, and spring onion. Perfect for adding a flavourful twist to everyday meals.
🥄 Ingredients
Hemp seeds – 4 tbsp
Cumin seeds (jeera) – 1 tsp
Dry red chillies – 2
Garlic cloves – 3–4
Spring onion greens – 2 tbsp, chopped
Rock salt – 1 tsp (adjust to taste)
👩🍳 Method
Heat a pan on low flame and dry-roast the hemp seeds for 2–3 minutes until lightly aromatic. Remove and set aside.
In the same pan, dry-roast cumin seeds and dry red chillies until fragrant. Allow them to cool completely.
Add the roasted hemp seeds, cumin, red chillies, and salt to a mixer. Grind into a coarse powder.
Add garlic cloves and chopped spring onion greens. Pulse again until everything is well combined, scraping the sides as needed.
Transfer to a clean, dry container and refrigerate.
🥗 Serving Suggestions
Sprinkle over salads, sprouts, and roasted makhana.
Mix into curd or raita for a spicy, nutty flavour.
Use as a seasoning for paneer, eggs, sautéed vegetables, or dal.
Storage tip: Since fresh garlic and spring onion contain moisture, this mixture is best prepared in small batches and used immediately or refrigerated in a clean, airtight container for up to 2–3 days. For longer storage, dry the garlic and spring onion thoroughly before grinding and storing.
A spicy, flavour-packed egg recipe that comes together in just 10 minutes!
🥚 Ingredients of Chilli Oil Eggs
2 eggs
1 tsp chilli oil
½ tsp sesame seeds
½ tsp chilli flakes
1 small garlic clove, finely chopped
1 tsp spring onion, chopped
½ tsp soy sauce
Black pepper, to taste
Salt, as needed
Fresh coriander, for garnish
👩🍳 Method
Heat a non-stick pan and add ½ tsp chilli oil.
Crack in the eggs and cook on low-medium heat until the whites are set and the yolks are still slightly runny.
In a small bowl, mix the remaining chilli oil with garlic, chilli flakes and sesame seeds.
Pour the chilli mixture over the eggs and let it sizzle for a few seconds.
Drizzle with soy sauce and sprinkle with black pepper.
Garnish with spring onion and coriander and enjoy your Chilli Oil Eggs
💡 Healthy Tip
Use 1 tsp chilli oil for flavour instead of pouring extra oil. Serve with whole-grain toast, roti, or a bowl of sautéed vegetables for a balanced meal.
A soft, fluffy and wholesome breakfast made with suji, curd and vegetables. You can make it either instantly or use natural fermentation for an even softer texture.
Version 1: Quick & Easy No-Eno Bun Dosa
Ingredients
1 cup suji/rava
½ cup thick curd
¼–½ cup water, as required
1 tbsp rice flour
1 tbsp grated carrot
1 tbsp finely chopped capsicum
1 tbsp finely chopped onion
1 tbsp coriander
1 green chilli, finely chopped
½ tsp grated ginger
½ tsp cumin seeds
Salt to taste
1 tsp oil for cooking
Method
Add suji, rice flour, curd and salt to a bowl.
Gradually add water and make a thick, smooth batter.
Cover and rest for 30–40 minutes.
Add the vegetables, ginger, chilli, coriander and cumin.
Add a little water if needed. The batter should be thick like pancake batter.
Heat a non-stick pan and lightly grease it.
Pour a ladleful of batter and spread it slightly thicker than a regular dosa.
Cover and cook on low-medium heat until the top is cooked and the bottom is golden.
Flip gently and cook for another 1–2 minutes.
Result: Soft and fluffy inside with a lightly golden outside — without Eno or baking soda.
Version 2: Naturally Fermented Bun Dosa
This version takes a little more planning but gives a softer and naturally fermented texture.
Ingredients
Use the same ingredients as Version 1.
Method
Mix suji, rice flour, curd and water into a thick batter.
Cover and keep it in a warm place for 4–6 hours.
Once slightly fermented, gently mix the batter.
Add the vegetables, spices, coriander and salt.
Adjust the consistency with a little water.
Cook thickly on a lightly greased pan, covered, over low-medium heat.
Flip once the base is golden and the top is cooked.
Tip: If your kitchen is cool, fermentation may take longer. Slightly sour curd works particularly well.
⚡ Quick Advance-Prep Tips
Night-before prep: Mix suji + curd + water + salt and refrigerate overnight. In the morning, add vegetables and adjust the consistency before cooking.
Vegetable prep: Chop carrot, capsicum, onion, coriander and chilli together and store in an airtight container for 2–3 days.
Batch batter: Prepare the basic suji-curd batter in advance and refrigerate. Add fresh vegetables just before cooking.
For an extra-soft texture: Don’t make the batter watery and don’t spread the dosa too thin. A thick dosa + covered cooking + low-medium heat gives the best bun-dosa texture.
Healthy Serving Options
Serve with:
Mint-coriander chutney
Vegetable sambar
Fresh curd
Coconut chutney in a controlled portion
Best for busy mornings: Keep the basic batter ready overnight and simply add vegetables and cook fresh in the morning.
🍌 Caramelised Banana Protein Bowl | Easy High-Protein Breakfast
Looking for an easy, healthy and protein-rich breakfast for weight loss? Try this delicious Caramelised Banana Protein Bowl made with Greek yogurt, soaked chia seeds, fresh blueberries, nuts and seeds.
It is creamy, naturally sweet, crunchy and super easy to prepare
🥣 Ingredients
150 g Greek yogurt
10 g chia seeds, soaked
50 g red banana, sliced
½ tbsp cinnamon powder
½ tbsp honey
20 g blueberries
5 g sunflower seeds
5 g pumpkin seeds
4 almonds, chopped
👩🍳 How to Make Caramelised Banana Protein Bowl
1. Soak the Chia Seeds
Soak 10 g chia seeds in a little water for 15–20 minutes, or until they become soft and gel-like.
2. Make the Caramelised Banana 🍌
Heat a pan on low flame. Add sliced banana, honey and cinnamon powder.
Cook for 2–3 minutes, gently mixing until the banana becomes soft and lightly caramelised.
3. Prepare the Protein Base 🥣
Add Greek yogurt to a bowl and mix in the soaked chia seeds.
4. Build Your Bowl ✨
Add the warm caramelised banana and fresh blueberries over the Greek yogurt.
5. Add the Crunch 🌻
Top with chopped almonds, sunflower seeds and pumpkin seeds.
💚 Why You’ll Love This Healthy Breakfast
High in protein
Contains healthy fats and seeds
Chia seeds provide fibre
Naturally sweet and satisfying
Quick and easy to prepare
Great option for a weight-loss breakfast
No complicated cooking required
🌟 Easy Tip
For a lower-calorie version, reduce the honey or skip it if your banana is naturally sweet enough.
🌱 Vegetarian Protein Chart: Your Simple Guide to Protein-Rich Foods
When we hear the word “protein,” we often think of eggs, chicken or fish. But if you’re vegetarian, don’t worry—you have plenty of protein-rich options available.
From paneer and soy chunks to dals, beans, seeds and even oats, vegetarian foods can contribute significantly to your daily protein intake.
The chart above gives an approximate comparison of calories and protein per 100 g. But remember: some foods are listed in their raw/dry form, while others are ready-to-eat foods. So the numbers should be used as a reference, not as a direct comparison of typical serving sizes.
Let’s go through them one by one. 💚
🧀 1. Paneer (Full Fat)
Approx. 265 kcal | 18 g protein per 100 g
Paneer is one of the most popular vegetarian protein sources in Indian households. It is versatile, delicious and easy to include in almost any meal.
You can enjoy paneer as:
Paneer bhurji
Paneer tikka
Paneer salad
Paneer wrap
Paneer cheela
Paneer curry
Because full-fat paneer is also calorie-dense, portion size matters, especially if your goal is weight management.
