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.

 

Indo-Chinese style yogurt salad. For 1 serving:

By / Fitpiq Team, Health Tips, Healthy Recipes, Salads
  • Cucumber – ½ medium, finely chopped
  • Carrot – ½ medium, finely chopped
  • Thick yogurt/curd – ½ cup
  • Soy sauce – ½–1 tsp
  • Chilli flakes – ¼–½ tsp
  • Oregano – ½ tsp
  • Black pepper – ¼ tsp
  • Lemon juice – ½–1 tsp
  • Garlic – ½ small clove, finely grated (optional)
  • Coriander or spring onion – 1 tbsp

🥣 Dressing

Mix yogurt + soy sauce + chilli flakes + oregano + black pepper + lemon juice + garlic until smooth.

Add the cucumber and carrot, mix well and chill for 10 minutes.

For extra crunch: add roasted sesame seeds on top.

💡 Best combination: cucumber + carrot + creamy yogurt + soy sauce + chilli flakes + oregano + sesame. It gives a creamy, tangy, spicy Indo-Chinese flavour.

Bombay-Style Vada Pav Besan Cheela Wrap

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

Serves: 2 | Makes: 2 wraps

🟡 For the Besan Cheela

  • ½ cup besan
  • 2 tbsp finely chopped onion
  • 1 tbsp coriander
  • 1 green chilli, finely chopped
  • ¼ tsp turmeric
  • ½ tsp ajwain
  • ½ tsp red chilli powder
  • Salt to taste
  • Water as required
  • 1 tsp oil for cooking

Method:
Mix everything into a smooth, pourable batter. Rest for 5–10 minutes. Make 2 thin cheelas on a non-stick pan and cook until lightly crisp on both sides.

🥔 Vada Filling

  • 1 cup boiled potato, mashed
  • ½ cup boiled green moong dal
  • ½ tsp mustard seeds
  • ½ tsp cumin
  • 1 tsp grated ginger
  • 1–2 green chillies
  • ½ tsp turmeric
  • ½ tsp red chilli powder
  • ½ tsp garam masala
  • Coriander
  • Salt
  • 1 tsp oil

Sauté the spices, add potato and moong, and cook for 2–3 minutes. Shape into small patties and pan-sear or air-fry until golden.

🧄 Vada Pav Garlic Chutney

Blend:

  • 2 tbsp roasted peanuts
  • 2 garlic cloves
  • ½ tsp red chilli powder
  • Pinch of cumin
  • Salt
  • A little water

🌯 Assemble

  1. Place the besan cheela flat.
  2. Spread a little green chutney + hung curd.
  3. Add a thin layer of garlic-peanut chutney.
  4. Add shredded cabbage, onion and tomato.
  5. Place the vada filling/patties in the centre.
  6. Sprinkle with coriander and a little dry vada pav masala.
  7. Roll tightly and serve warm.

⭐ Best Healthy Combination

Besan cheela + moong-potato vada + peanut-garlic chutney + crunchy vegetables = a satisfying, high-fibre, protein-rich version of your favourite Bombay Vada Pav without deep frying. 🌶️💛

Beetroot Ginger Shot

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

Ingredients (Makes 2 shots)

  • ½ medium beetroot, peeled and chopped (about 50–60 g)
  • 1-inch fresh ginger
  • Juice of ½ lemon
  • ¼ tsp black pepper (optional, improves nutrient absorption)
  • A pinch of black salt or pink salt (optional)
  • 30–50 ml water (if needed for blending)

Method

  1. Blend the beetroot, ginger, lemon juice, and water until smooth.
  2. Strain if you prefer a smoother shot (or leave unstrained for more fiber).
  3. Stir in black pepper and a pinch of salt if using.
  4. Serve immediately.

Nutritional Benefits

  • ❤️ Beetroot: Rich in natural nitrates that support blood flow, stamina, and heart health.
  • 🫚 Ginger: Helps reduce bloating, supports digestion, and has anti-inflammatory properties.
  • 🍋 Lemon: Provides vitamin C and enhances iron absorption from beetroot.
  • 🌿 Black Pepper: May improve the absorption of beneficial plant compounds.

Optional Weight-Loss Version

Add:

  • 2–3 fresh mint leaves
  • A pinch of roasted cumin powder

Golden Harmony Herbal Tea

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

Ingredients:

  • 1 inch fresh ginger (sliced)
  • ½ tsp turmeric powder (or fresh turmeric)
  • 1 small cinnamon stick
  • ½ tsp fennel seeds
  • A few strands of saffron

Method:

  1. Boil 2 cups of water.
  2. Add ginger, turmeric, cinnamon, and fennel.
  3. Simmer for 8–10 minutes.
  4. Turn off the heat and add saffron.
  5. Steep for 2 minutes and strain.

Benefits:

  • Supports digestion
  • Anti-inflammatory
  • Warming and comforting

No-Bread Paneer Moong Dal Sandwich (High-Protein & Healthy)

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

🌿 Ingredients (Serves 2)

For the Moong Dal “Bread”:

  • 1 cup yellow moong dal (soaked for 4–5 hours)
  • 1 inch ginger
  • 2 green chilies (optional)
  • ¼ tsp turmeric
  • ½ tsp cumin seeds
  • Salt to taste
  • 2 tbsp water (if needed)

For the Paneer Filling:

  • 100 g low-fat paneer, crumbled
  • 1 small onion, finely chopped
  • 1 small tomato, deseeded & finely chopped
  • 2 tbsp grated carrot
  • 2 tbsp capsicum, finely chopped
  • 2 tbsp coriander leaves
  • ½ tsp black pepper
  • ½ tsp roasted cumin powder
  • ½ tsp chaat masala (optional)
  • Salt to taste
  • 1 tsp lemon juice

👩‍🍳 Method

  1. Drain the soaked moong dal.
  2. Blend it with ginger, green chilies, turmeric, cumin, salt, and just enough water to make a thick batter.
  3. Heat a non-stick pan and lightly grease it.
  4. Spread a ladle of batter into a thick square or circle (about ½ cm thick).
  5. Cook on medium heat for 3–4 minutes, flip, and cook another 2–3 minutes. Make 4 pieces.
  6. Mix all the paneer filling ingredients in a bowl.
  7. Place the filling between two moong dal slices like a sandwich.
  8. Toast the sandwich on the pan for 1–2 minutes per side until crisp.
  9. Serve hot with mint yogurt dip or green chutney.

Healthy Fresh Apple Juice

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

Ingredients

  • 4–5 medium apples (sweet varieties like Fuji Apple, Gala Apple, or Honeycrisp Apple work well)
  • ½–1 cup cold water (optional, for blending)
  • 1 tsp lemon juice (optional, helps prevent browning)
  • A small piece of fresh ginger (optional)

Method (Using a Blender)

  1. Wash the apples thoroughly.
  2. Remove the core and seeds. Keep the peel on for extra fiber and nutrients.
  3. Chop the apples into chunks.
  4. Add the apples and water to a blender. Blend until smooth.
  5. Strain through a fine mesh sieve or cheesecloth if you prefer a smoother juice. For maximum fiber, drink it unstrained as a smoothie-style juice.
  6. Stir in lemon juice and/or ginger if desired.
  7. Serve immediately over ice.

Using a Juicer

  1. Wash and core the apples.
  2. Feed them through the juicer.
  3. Add lemon juice if desired.
  4. Drink immediately for the best flavor and nutrient retention.

Tips for a Healthier Drink

  • Avoid adding sugar; ripe apples are naturally sweet.
  • Leave the peel on to retain antioxidants and fiber.
  • Mix with vegetables such as carrots or cucumber for a lower-sugar juice.
  • Consume fresh rather than storing for long periods, as vitamin content gradually decreases after juicing.

For the healthiest option, blending and drinking the apples unstrained preserves much more fiber than traditional clear apple juice.

Healthy Nut & Seed Energy Laddoos (which you can also leave in loose powder form as Panjiri).

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

Here is a recipe for Healthy Nut & Seed Energy Laddoos (which you can also leave in loose powder form as Panjiri). This recipe uses every single ingredient you mentioned and is packed with healthy fats, fiber, and natural sweetness.

📋 Ingredients List

Ingredient GroupIngredientsQuantity (Approx.)
NutsAlmonds (Badam), Cashews (Kaju), Walnuts1/2 cup each
SeedsSesame seeds (Til), Flax seeds (Alsi)1/4cup each
Seeds (Raw)Chia seeds2 tbsp (do not roast)
Base & SweetenersMakhana (Foxnuts) powder, Jaggery (Gur), Dates (Khajur)1.5 cups makhana, 1/2cup jaggery, 1/2 cup pitted dates
BindingGhee3-4 tbsp

👩‍🍳 Step-by-Step Instructions

Step 1: Roast the Nuts & Seeds

  1. Makhana: Heat 1 tsp of ghee in a pan. Roast the makhana until they are crunchy. Let them cool and grind into a fine powder (if you don’t have pre-made powder).
  2. Nuts: Add another tsp of ghee and roast the almonds, cashews, and walnuts on low heat until aromatic (about 3–4 minutes). Remove and let them cool.
  3. Seeds: In the same dry pan, roast the sesame seeds and flax seeds for 2 minutes until they start to pop. Do not roast the chia seeds. ### Step 2: Grind Everything
  4. Put the cooled nuts, sesame seeds, and flax seeds into a blender. Pulse them into a coarse powder. (Don’t over-blend, or the nuts will release too much oil and turn into butter).
  5. Transfer this mix into a large bowl. Add the makhana powder and the raw chia seeds. Mix well.

Step 3: Prepare the Sweetener Base

  1. Blend the pitted dates with 1-2 tablespoons of warm water to form a smooth paste.
  2. In a pan, add 1 tbsp of ghee and melt the jaggery on low heat with 1 tbsp of water just until it dissolves. Add the dates paste to this and cook for 1 minute on low heat until combined.

Step 4: Mix and Shape

  1. Pour the warm jaggery-date mixture into the bowl with the dry powder.
  2. Add the remaining melted ghee.
  3. Mix everything rapidly with a spoon (it will be hot!). Once it’s cool enough to handle, use your hands to mix thoroughly.

For Panjiri: You are done! Let the mixture cool completely and store it as a loose, nutritious powder.

For Laddoos: Take small portions of the warm mixture in your palms and press firmly to shape them into round laddoos.

💡 Quick Tips

  • Binding Trouble? If the mixture feels too dry to shape into laddoos, add a teaspoon of warm melted ghee or a splash of warm milk (note: adding milk reduces shelf life).
  • Storage: Store in an airtight container. Because of the dates, keeping them in the fridge will make them last longer (up to a month).

Bore Basi (Chhattisgarh) / Panta Bhat (Eastern India)

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

Ingredients

  • 1 cup cooked rice (preferably from the previous day)
  • 1–2 cups drinking water
  • Salt to taste

Basic Method

  1. Place the cooked rice in a bowl or pot.
  2. Add enough water to fully cover the rice.
  3. Cover and leave it overnight at room temperature (typically 8–12 hours).
  4. The next morning, lightly mash or stir the rice.
  5. Add salt and serve.

Traditional Bore Basi (Chhattisgarh) Serving Ideas

Often served with:

  • Roasted or fried green chilies
  • Raw onions
  • Fresh curd (yogurt)
  • Pickles
  • Roasted tomatoes or garlic chutney
  • Seasonal vegetables

Traditional Panta Bhat (Bengal & Assam) Serving Ideas

Common accompaniments include:

  • Fried fish
  • Raw onions and green chilies
  • Mustard oil
  • Salt
  • Pickles

Food Safety Tips

  • Use clean drinking water.
  • In very hot climates, fermentation happens quickly; if the rice develops an unpleasant smell, mold, or unusual appearance, discard it.
  • If your kitchen stays very warm overnight, you can ferment it for a shorter time or refrigerate it after a few hours.

Quick Version

If you don’t want fermentation, simply soak cooked rice in cool water for 30–60 minutes and serve with salt, curd, onions, and chilies. It won’t have the tangy flavor of traditional Bore Basi/Panta Bhat, but it’s still refreshing.

Strawberry Oats Milkshake

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

Ingredients

  • 1 cup strawberries (fresh or frozen)
  • 3 tbsp rolled oats
  • 1 cup milk (dairy or plant-based)
  • 1–2 tsp honey or sugar (optional)
  • 3–4 ice cubes

Method

  1. Soak the oats in a little milk for 5–10 minutes if you want a smoother texture.
  2. Add strawberries, oats, milk, sweetener, and ice cubes to a blender.
  3. Blend until smooth and creamy.
  4. Taste and adjust sweetness or thickness:
    • Add more milk for a thinner shake
    • Add more oats or frozen strawberries for a thicker shake
  5. Serve chilled.

Variations

  • Add 1 tbsp peanut butter for extra protein.
  • Add chia or flax seeds for more fiber.
  • Use yogurt instead of some milk for a richer smoothie-style drink.
  • Add a pinch of cinnamon or vanilla extract for extra flavor.

Quick Nutrition Benefits

  • Strawberries: vitamin C and antioxidants
  • Oats: fiber and slow-release energy
  • Milk: protein and calcium

Peri Peri Egg Bowl

By / Fitpiq Team, Health Tips, Healthy Recipes

A spicy, creamy, high-protein bowl that’s quick to make and great for fat loss, muscle gain, or a filling breakfast/lunch.

Nutrition (Approx. 1 Bowl)

  • Protein: ~28 g
  • Calories: ~350–420 kcal
  • Prep Time: 10–12 mins

Ingredients

Protein Base

  • 4 boiled eggs
    (or 2 whole eggs + 4 egg whites for lower calories)
  • ½ cup Greek yogurt (thick, unsweetened)

Vegetables

  • 1 cup lettuce, chopped
  • 2–3 tbsp sweet corn
  • ¼ onion, finely chopped (optional)
  • ¼ cucumber, chopped (optional)

Seasoning

  • 1–1½ tsp peri peri seasoning
  • Salt to taste
  • Black pepper
  • ½ tsp chili flakes (optional)
  • Few drops lemon juice

Optional Toppings

  • Coriander or parsley
  • Crushed roasted peanuts
  • Low-fat cheese
  • Jalapeños
  • Hot sauce

Step 1: Boil the Eggs

Place eggs in a saucepan.

Cover with water.

Bring to a boil.

Once boiling:

  • cook for 8–10 minutes

Transfer immediately to cold water.

Peel and cut into:

  • halves
    or
  • bite-sized chunks

Step 2: Prepare the Peri Peri Yogurt Dressing

In a bowl, mix:

  • Greek yogurt
  • peri peri seasoning
  • black pepper
  • salt
  • lemon juice

Taste and adjust spice level.

For extra creaminess:

  • add 1 tsp mayonnaise

For extra heat:

  • add hot sauce or chili flakes

Step 3: Prep the Vegetables

Wash and chop:

  • lettuce
  • cucumber
  • onions

If using frozen corn:

  • boil or microwave for 1 minute
  • drain well

Do not add too much corn or the bowl becomes carb-heavy.

Step 4: Assemble the Bowl

In a large bowl add:

  • lettuce
  • corn
  • cucumber/onions

Add:

  • boiled eggs

Pour over:

  • peri peri yogurt dressing

Toss gently.

Step 5: Final Toppings

Sprinkle:

  • extra peri peri seasoning
  • chili flakes
  • herbs

Optional:

  • drizzle hot sauce
  • add cheese

Serve immediately while cold and fresh.

Meal Prep Version

You can prep everything separately for:

  • 2 days

Store:

  • eggs
  • chopped veggies
  • dressing

in separate containers.

Mix just before eating to keep lettuce crisp.

Variation

Low-Calorie Fat Loss Version

  • Use mostly egg whites
  • Skip cheese
  • Reduce corn

Mexican Style

Add:

  • beans
  • paprika
  • salsa
  • jalapeños

Crunchy Version

Top with:

  • roasted makhana
  • crushed nachos
  • toasted seeds

Approximate Macros

Quick Serving Ideas

As a Wrap

Stuff inside:

  • whole wheat tortilla
  • pita bread

With Toast

Serve over:

  • sourdough toast
  • garlic toast

Rice Bowl

Add:

  • small serving of rice
    for a fuller meal.