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.
🌱 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.
Mutter Paneer Chilla Wrap A healthy and filling roll made with a peas & paneer wrap, crunchy vegetables, and your choice of sauce.
Ingredients of Mutter Paneer Chilla Wrap
For the Mutter Paneer Chilla Wrap
Green peas – boiled
Paneer
Besan – for binding
Ginger
Green chilli
Cumin powder
Red chilli powder
Black pepper
Chaat masala
Salt
Water, as required
For the Vegetable Filling
Cabbage – finely shredded
Carrot – grated
Capsicum – thinly sliced
Onion – thinly sliced
Black pepper
Chaat masala
Lemon juice
Salt
For the Sauce – Choose Any One
Option 1: Homemade Yogurt Sauce
Thick hung curd/Greek yogurt
Grated garlic
Coriander or mint
Chilli flakes
Black pepper
Lemon juice
Salt
Option 2: Ready-Made Sauce
Mint chutney
Green chutney
Chilli-garlic sauce
Sandwich sauce
Option 3: Mayonnaise
Regular mayonnaise
Light mayonnaise
Eggless mayonnaise
Method to Make Mutter Paneer Chilla Wrap at Home
1. Make the wrap batter Blend boiled peas, paneer, ginger and green chilli into a smooth paste. Add besan, cumin powder, red chilli powder, black pepper, chaat masala and salt. Mix into a thick, spreadable batter.
2. Cook the wrap Heat a non-stick tawa and lightly grease it. Spread the batter thinly like a cheela. Cook until golden and easy to release. Flip and cook the other side.
3. Prepare the vegetables Mix cabbage, carrot, capsicum and onion with black pepper, chaat masala, lemon juice and salt. Keep them crunchy.
4. Assemble Place the Mutter Paneer wrap on a plate. Spread your chosen sauce over it. Add the crunchy vegetables and roll tightly.
5. Make it crisp Toast the roll on a tawa from both sides until lightly golden and crisp.
💡 Advanced Prep
The Mutter Paneer batter and homemade sauce can be prepared in advance and refrigerated. Keep the vegetables separately and assemble the roll fresh.
Wash the kochai leaves thoroughly and pat them dry.
Place one leaf flat, with the vein side facing up.
Spread a thin layer of the urad dal-spice paste evenly over the leaf.
Place another leaf on top and repeat the process.
Roll the leaves tightly from one end to the other, tucking the sides in as you roll.
Steam the rolls for 20–25 minutes, or until the dal mixture is completely cooked.
Allow them to cool slightly, then cut into bite-sized slices.
3. Fry the Idhal pieces
Heat a little oil in a pan.
Shallow-fry or deep-fry the sliced rolls until they become golden and crisp on the outside.
Keep them aside.
4. Prepare the tomato kadhi
Whisk curd and besan together until completely smooth.
Add turmeric, chilli powder, coriander powder, salt and water. Mix well.
Heat oil and add mustard seeds and cumin.
Add dry red chillies and chopped garlic.
Add the tomatoes and cook until soft and the oil begins to separate.
Lower the flame and add the prepared curd-besan mixture.
Stir continuously while bringing it to a gentle boil so the curd does not split.
Simmer for 8–10 minutes, adding water if needed to get a medium-thick kadhi consistency.
5. Add the Idhal
Gently add the fried kochai rolls to the hot kadhi.
Simmer for 2–3 minutes so the rolls absorb the flavour while still retaining some texture.
Turn off the heat and let it rest for 5 minutes before serving.
🌿 Serving
Serve hot with steamed rice, jeera rice or roti. The combination of tangy tomato kadhi + spicy urad dal kochai rolls makes this a delicious traditional-style meal.
A healthy twist on classic idli, layered with spicy vegetable potato masala and finished on the tawa for a delicious crispy texture.
Ingredients
For the Suji–Rice Idli Batter
1 cup suji/rava
½ cup cooked rice
½ cup yogurt
Water as required
Salt to taste
½ tsp Eno
For the Potato Masala
2 boiled potatoes, mashed
1 onion, finely chopped
1 carrot, grated
½ capsicum, finely chopped
1 green chilli, finely chopped
Fresh coriander, chopped
½ tsp mustard seeds
½ tsp cumin seeds
Curry leaves
¼ tsp turmeric
½ tsp red chilli powder
½ tsp coriander powder
½ tsp garam masala
Salt to taste
1 tsp oil
Method
Prepare the batter: Blend cooked rice, yogurt and a little water until smooth. Mix with suji and salt. Add water as required to make a thick but pourable batter. Rest for 15–20 minutes.
Prepare the potato masala: Heat 1 tsp oil. Add mustard seeds, cumin seeds and curry leaves. Once they crackle, add onion, green chilli, carrot and capsicum. Sauté until slightly soft.
Add turmeric, red chilli powder, coriander powder, garam masala and salt. Add mashed potatoes and mix well. Finish with fresh coriander.
Add Eno: Just before steaming, add ½ tsp Eno to the prepared batter. Sprinkle 1–2 tsp water over it and gently mix in one direction. Do not overmix.
First layer: Grease a round steel plate/thali that fits inside your steamer. Pour half of the batter onto the plate and spread evenly.
Steam for 5–7 minutes, just until the first layer is set.
Add the filling: Carefully spread the potato masala evenly over the steamed first layer.
Second layer: Pour the remaining batter over the potato masala and gently spread it to completely cover the filling.
Steam again for 10–12 minutes, or until the top layer is fully cooked.
Allow it to rest for 5 minutes, then carefully remove it from the plate and cut into squares or wedges.
Make It Crispy
Heat a non-stick tawa and lightly brush it with oil.
Place the idli sandwich pieces on the tawa.
Cook on medium-low heat for 2–3 minutes until golden and crisp underneath.
Flip carefully and crisp the other side.
For extra crunch, sprinkle a few sesame seeds on the tawa before placing the idli pieces.
Serve hot with mint-coriander chutney, tomato chutney or a yogurt dip.
Tip: If you are making two layers, add Eno to the batter immediately before starting the steaming process so the batter stays light and fluffy.
Dry roast the besan in a pan on low heat for 2–3 minutes. Let it cool.
In a bowl, combine crumbled paneer + hung curd.
Add finely chopped capsicum, carrot, onion, green chilli and ginger-garlic paste.
Add roasted besan and all the spices.
Mix well until you get a thick, soft mixture.
Refrigerate for 20–30 minutes. This makes shaping much easier.
Shape into small flat kebabs using slightly wet hands.
Heat a non-stick pan and brush with a little oil.
Cook the kebabs on medium-low heat, gently turning them until golden on both sides.
Serve hot with mint-yogurt chutney and salad.
❄️ Advanced Prep
You can prepare the complete kebab mixture the night before and refrigerate it. Shape and cook when needed.
Important: Make sure the vegetables are very finely chopped and don’t add excess moisture. If the mixture feels loose, add another ½–1 tsp roasted besan rather than adding lots of flour.
👩🍳 Method og Making Cheesy Garlic Bhaji with Pav at home
Make the palak paste: Blanch palak for 1–2 minutes. Blend it with green chilli + ginger and a little water until smooth.
Heat ½ tsp oil in a pan.
Add cumin and chopped garlic cloves. Sauté on low heat until fragrant.
Add the chopped garlic leaves and sauté for 2–3 minutes.
Add turmeric, coriander powder, black pepper and salt.
Pour in the palak-chilli-ginger paste and cook for 3–4 minutes.
Lower the flame and add cream + grated cheese together. Mix until the cheese melts and the palak becomes creamy.
Finish with garam masala and serve hot with toasted pav.
Advanced prep: Make the palak + chilli + ginger paste in advance and refrigerate. Chop the garlic and garlic leaves beforehand. At mealtime, sauté → add paste → add cream & cheese → serve.
Toss everything together on high heat for 2–3 minutes.
Finish with spring onion and coriander.
🔥 Advanced Prep of Scrambled Egg Rice Bowl
You can prepare the rice + chopped vegetables in advance and refrigerate them. At mealtime, simply stir-fry the vegetables, add eggs and rice, and you’re done in 5–7 minutes.
Tip: For a more weight-loss-friendly version, use plenty of vegetables and keep the rice to 1 katori cooked rice rather than increasing the rice portion.
