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.

 

Healthy Indian-Style Tawa Frankie Roll

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

🌾 Ingredients (makes 2 rolls)

For the roti / wrap:

  • 1 cup whole wheat flour (atta)
  • 1 tsp oil (optional)
  • Salt – a pinch
  • Water – as needed

For the filling:

  • 1 tsp olive oil / mustard oil / ghee
  • ½ tsp cumin seeds (jeera)
  • 1 small onion – sliced
  • 1 small capsicum – sliced
  • ½ carrot – grated
  • ¼ cup cabbage – shredded
  • ½ cup boiled and cubed paneer / tofu / boiled potato / chicken (choose one)
  • ½ tsp red chili powder
  • ½ tsp coriander powder (dhaniya powder)
  • ½ tsp garam masala
  • ¼ tsp turmeric powder
  • ½ tsp amchur (dry mango powder) or lemon juice
  • Salt – to taste
  • Fresh coriander – chopped

For the chutney spread:

  • 2 tbsp thick curd or hung curd (dahi)
  • 1 tbsp green chutney (mint-coriander chutney)
  • A pinch of black salt
  • ¼ tsp roasted cumin powder

Optional toppings:

  • Sliced onion rings tossed in vinegar or lemon juice
  • Lettuce leaves or shredded cabbage for crunch

🔥 Method

1. Prepare the roti:

  • Mix atta, salt, and a bit of oil with water to make a soft dough.
  • Rest for 10–15 minutes.
  • Roll out thin rotis and cook on a tawa until light brown spots appear on both sides.
  • You can brush lightly with oil or ghee.

2. Make the filling:

  • Heat 1 tsp oil in a non-stick pan.
  • Add cumin seeds and let them splutter.
  • Add onions and sauté till light golden.
  • Add capsicum, carrot, and cabbage; sauté 2–3 minutes (keep them slightly crunchy).
  • Add your protein (paneer, tofu, potato, or chicken) and all the masalas.
  • Mix well and cook 2–3 more minutes.
  • Finish with lemon juice and chopped coriander.

3. Prepare the chutney spread:

  • Mix hung curd, green chutney, roasted cumin powder, and black salt.
  • Keep it chilled until use.

4. Assemble the frankie:

  • Place a roti on a plate.
  • Spread 1–2 tsp of the chutney mix.
  • Add the hot filling in the center.
  • Top with onion rings or cabbage.
  • Roll tightly like a wrap.

5. Toast the roll (optional):

  • Place the roll back on the tawa and toast gently on all sides with a few drops of oil until golden.

🌿 Healthy Tips:

  • Use whole wheat or jowar rotis instead of maida wraps.
  • Replace paneer with tofu or sprouts for a vegan version.
  • Use low-fat curd and minimal oil.

Fertility Booster Energy Mix / Laddoo

By / Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Science behind weight loss, Weight Loss Recipes

✨ Benefits:
This mix is rich in omega-3 fatty acids, zinc, vitamin E, and antioxidants — all of which support hormonal balance, egg quality, and reproductive health.

🧺 Ingredients
2 tbsp flaxseeds (ground or roasted lightly)

2 tbsp sunflower seeds

2 tbsp walnuts, finely crushed

1 pinch chia seeds

1½ tbsp honey (or as needed for binding)

(Optional: add a pinch of cinnamon or cardamom for flavor and warmth.)

🍯 Method

  1. Roast (optional):
    Lightly dry-roast flaxseeds and sunflower seeds on low flame for 1–2 minutes to enhance flavor. Let them cool.
  2. Crush & Combine:
    In a bowl, mix the crushed walnuts, roasted seeds, and chia seeds. Stir gently to combine.
  3. Sweeten & Bind:
    Add honey gradually. Mix until the texture is sticky but not runny.
  4. Shape or Store:

For laddoos: Roll small portions into bite-sized balls.

For daily mix: Store the mixture in a glass jar and take 1 tablespoon every morning (preferably on an empty stomach or before breakfast).

💡 Tips
Store in an airtight jar for up to 10 days.

Consume consistently for best results.

Pair with warm water or milk for better absorption.

Simple Detox Herbal Tea

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

Ingredients (1–2 servings):

  • 1 slice lemon 🍋
  • 3–4 slices fresh ginger (or ½ tsp powdered ginger)
  • A few fresh mint leaves (or ½ tsp dried mint)
  • 2 cups hot water
  • Optional: a drizzle of honey (for taste)

🫖 Directions:

  1. Boil 2 cups of water.
  2. Add ginger and mint to a mug or teapot.
  3. Pour hot water over them.
  4. Add lemon slice and let steep for 5–7 minutes.
  5. Strain (if needed) and sweeten with honey if you like.

🌿 Benefits:

  • Ginger → aids digestion & reduces bloating
  • Lemon → helps flush toxins & boosts vitamin C
  • Mint → soothes stomach & refreshes breath

Healthy Chicken Salami Cheese Sandwich (Indian Style)

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

📝 Ingredients (for 2 sandwiches):

  • 4 slices of whole wheat or multigrain bread (preferably toasted)
  • 4–6 slices of chicken salami (grilled or lightly pan-seared)
  • 2 slices of low-fat cheese (cheddar, mozzarella, or Amul Lite)
  • ½ small onion, thinly sliced
  • ½ small tomato, thinly sliced
  • ½ small cucumber, thinly sliced (optional)
  • 1 green chili, finely chopped (optional, for spice)
  • 1 tbsp hung curd or Greek yogurt (for healthier spread)
  • ½ tsp chaat masala or sandwich masala
  • ¼ tsp black pepper
  • Fresh coriander or mint leaves, chopped
  • 1 tsp olive oil or ghee (optional for toasting)

🔥 Preparation:

  1. Prepare the spread:
    • In a small bowl, mix hung curd, black pepper, a pinch of chaat masala, and a few chopped coriander/mint leaves. You can add a little mustard or mint chutney for extra flavor.
  2. Grill or sear the salami:
    • Lightly sear chicken salami slices on a non-stick pan for 1-2 minutes per side (optional but adds flavor and reduces moisture).
  3. Assemble the sandwich:
    • Spread the yogurt mixture on one side of each bread slice.
    • Layer with:
      • Chicken salami
      • Cheese slice
      • Onion, tomato, and cucumber slices
      • Sprinkle more chaat masala if desired
      • Add green chili (if using) for a spicy kick
  4. Toast it (optional):
    • Grill or toast the sandwich on a pan or sandwich maker until the cheese melts and the bread is crispy. Use a few drops of oil or ghee for toasting if desired.

🥗 Tips for Healthier Version:

  • Use low-fat cheese or paneer slices instead.
  • Choose multigrain or oat bread with high fiber.
  • Add lettuce or spinach for extra nutrition.
  • Avoid mayonnaise; use yogurt, mustard, or homemade chutneys instead.

Healthy Indian-Style Whole Wheat Vegetable Penne Pasta

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

🔹 Ingredients:

Base:

  • 1 cup whole wheat penne pasta
  • Water and salt (for boiling)

Vegetables (customizable):

  • 1/2 cup bell peppers (green, red, yellow), sliced
  • 1/2 cup onions, sliced
  • 1/2 cup tomatoes, chopped
  • 1/4 cup carrots, julienned or grated
  • 1/4 cup zucchini or broccoli (optional)
  • 1/4 cup green peas (fresh or frozen)
  • 1 tsp ginger-garlic paste

Spices & Seasoning:

  • 1/2 tsp cumin seeds
  • 1/4 tsp turmeric powder
  • 1/2 tsp red chili powder (adjust to taste)
  • 1/2 tsp garam masala
  • 1/2 tsp coriander powder
  • Salt to taste
  • Black pepper to taste
  • 1–2 tsp olive oil or cold-pressed coconut oil

Optional Enhancers:

  • A handful of chopped coriander (cilantro)
  • 1 tsp lemon juice or chaat masala (for tang)
  • 1 tbsp grated paneer or low-fat cheese (optional)

🔹 Instructions:

✅ 1. Boil the Pasta:

  • Bring a pot of water to a boil. Add a pinch of salt and the whole wheat penne.
  • Cook until al dente (firm but cooked) — about 8–10 minutes.
  • Drain, rinse with cold water (to stop cooking), and set aside.

✅ 2. Sauté the Vegetables:

  • Heat 1–2 tsp oil in a non-stick pan or wok.
  • Add cumin seeds; let them splutter.
  • Add ginger-garlic paste; sauté until raw smell goes (30 seconds).
  • Add onions; cook until soft.
  • Add carrots, peas, bell peppers, and other vegetables.
  • Cook on medium-high for 5–7 minutes — veggies should be tender but slightly crisp.

✅ 3. Spice it Up:

  • Add tomatoes and cook until soft.
  • Add turmeric, red chili powder, coriander powder, and salt. Cook until the masala blends and oil slightly separates (2–3 minutes).
  • Add garam masala and mix well.

✅ 4. Combine Pasta & Masala:

  • Add the cooked pasta to the pan.
  • Toss well to coat the pasta evenly with the masala and veggies.
  • Adjust salt and spice.
  • Sprinkle lemon juice or chaat masala for an extra zing.

✅ 5. Garnish and Serve:

  • Garnish with fresh coriander leaves.
  • Optionally top with grated paneer or a sprinkle of roasted seeds (like sunflower or flaxseeds) for crunch.

🔹 Tips to Keep it Healthy:

  • Use minimal oil — just enough to sauté.
  • Add more vegetables to increase fiber and nutrients.
  • Skip cheese or use a small amount of low-fat cheese or paneer.
  • For protein boost: add cooked chickpeas, tofu, or moong sprouts.

How to Make Cheese Mushroom Toast

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

🍞🧀 Cheese Mushroom Toast – Indian Style (For 1 Serving)

📝 Ingredients (Makes 2 toasts):

🔸 Veggie Base:

  • 4–5 medium button mushrooms, finely chopped (about 1/3 cup)
  • 1–2 tsp onion, finely chopped
  • 1 garlic clove, minced
  • 1 green chili, finely chopped (optional)
  • 1 tsp capsicum, finely chopped (optional)
  • 1 tsp oil or butter

🔸 Spices:

  • Pinch of cumin seeds
  • Pinch of turmeric
  • Pinch of black pepper or red chili flakes
  • 1/8 tsp garam masala (or pav bhaji masala)
  • Salt – just a pinch or two, to taste

🔸 Others:

  • 2 slices of bread (whole wheat or regular)
  • 2 tbsp grated cheese (Amul, mozzarella, cheddar – your choice)
  • Butter (for spreading)
  • Fresh coriander (optional for garnish)

🔪 Instructions:

1. Cook the Mushroom Mixture:

  • Heat 1 tsp oil or butter in a small pan.
  • Add cumin seeds, let them splutter.
  • Add garlic and green chili, sauté for a few seconds.
  • Add chopped onions and sauté till soft.
  • Add capsicum (if using), sauté 1 min.
  • Add chopped mushrooms and cook on medium-high heat until the water dries out (2–3 mins).
  • Add turmeric, chili flakes, garam masala, and salt.
  • Cook until mixture is dry and fragrant.
  • Turn off heat and let cool slightly.

2. Prepare the Toast:

  • Lightly butter one side of each bread slice.
  • Spread the mushroom masala on the unbuttered side.
  • Sprinkle grated cheese on top.
  • Toast on a tawa/pan (butter side down), cover, and cook on low flame until cheese melts.
    • OR bake in oven/OTG at 180°C for 5–6 mins until the cheese melts.

3. Serve:

  • Garnish with fresh coriander or chili flakes.
  • Enjoy hot with green chutney, ketchup, or chili sauce!

Healthy Chickpea Paneer Sandwich

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

🧾 Ingredients (Makes 2 sandwiches)

For the filling:

  • 1/2 cup cooked chickpeas (or canned, rinsed & drained)
  • 1/2 cup crumbled paneer (low-fat if preferred)
  • 2 tbsp Greek yogurt or hung curd (for creaminess)
  • 1 tbsp lemon juice
  • 1 small onion, finely chopped
  • 1 small tomato, finely chopped (remove seeds for less sogginess)
  • 1 green chili (optional), finely chopped
  • Handful of coriander (cilantro) leaves, chopped
  • 1/4 tsp cumin powder
  • 1/4 tsp chaat masala (optional)
  • Salt and black pepper to taste

For the sandwich:

  • 4 slices of whole grain or multigrain bread
  • A few spinach or lettuce leaves
  • Optional: olive oil or butter (very light, if toasting)

🥄 Instructions

  1. Mash & Mix Filling:
    • Lightly mash the chickpeas in a bowl (keep some texture).
    • Add crumbled paneer, Greek yogurt, lemon juice, chopped onion, tomato, chili, coriander, and spices.
    • Mix everything until well combined.
  2. Assemble:
    • Place spinach or lettuce on one slice of bread.
    • Spoon the chickpea-paneer mixture over it.
    • Top with another slice of bread.
  3. Serve Options:
    • Cold: Slice and serve immediately as a refreshing sandwich.
    • Toasted: Lightly brush outside of bread with olive oil or ghee and toast on a pan until golden brown.

✅ Why It’s Healthy

  • High in plant & dairy protein (chickpeas + paneer)
  • Good fiber from whole grain bread & legumes
  • Low in saturated fat (especially if using low-fat paneer & yogurt)
  • No mayo or heavy sauces

🥪 Variations

  • Add grated carrot or cucumber for extra crunch
  • Use hummus instead of yogurt for a vegan version (replace paneer with tofu)
  • Add a sprinkle of flax seeds or sunflower seeds for a nutrition boost

Clear Vegetable Soup (Indian Style) – 1 Serving

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

✅ Ingredients:

  • 1 tsp oil or ghee
  • 1 garlic clove – finely chopped
  • 1/2 inch ginger – finely chopped or grated
  • 1 small green chili – finely chopped (optional)
  • 2 tbsp onion – finely chopped
  • 2–3 tbsp carrot – finely chopped
  • 2 tbsp cabbage – shredded
  • 2 tbsp capsicum (bell pepper) – finely chopped
  • 2 tbsp beans or peas – optional
  • 1.5 cups water or vegetable stock
  • Salt – to taste
  • Black pepper – to taste
  • 1/4 tsp soy sauce (optional)
  • 1/4 tsp lemon juice or a pinch of chaat masala – for a tangy touch
  • Fresh coriander – chopped, for garnish

🔪 Instructions:

  1. Heat oil or ghee in a small saucepan.
  2. Add ginger, garlic, and green chili. Sauté for 30 seconds.
  3. Add onions and sauté till translucent.
  4. Add all the chopped vegetables and stir-fry for 2–3 minutes on medium heat.
  5. Pour in 1.5 cups water or stock.
  6. Add salt and pepper to taste. Let it simmer for 5–7 minutes until the vegetables are just cooked (still slightly crunchy).
  7. Add soy sauce if using. Simmer another 1–2 minutes.
  8. Turn off the heat. Add lemon juice or chaat masala.
  9. Garnish with fresh coriander leaves.

🍽️ Serve hot!

Enjoy it as a light meal, appetizer, or side dish.

Would you like a thicker version or want to add noodles or moong dal for extra nutrition?

Vegetable Salad

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

Indian-Style Veg Salad (Kachumber Salad)

Ingredients (Serves 2-3):

  • 1 cucumber – finely chopped
  • 1-2 tomatoes – finely chopped
  • 1 small onion – finely chopped
  • 1 carrot – grated or finely chopped
  • 1 green chili – finely chopped (optional, for spice)
  • 1 tbsp fresh coriander leaves – chopped
  • Juice of 1 lemon
  • Salt – to taste
  • 1/2 tsp black pepper
  • 1/2 tsp chaat masala
  • 1/4 tsp roasted cumin powder (jeera powder)

Optional Add-Ins:

  • Boiled moong sprouts or kala chana
  • Pomegranate seeds (for sweetness)
  • Grated beetroot (for color and nutrition)

🥄 Instructions:

  1. Chop all the vegetables finely and place them in a mixing bowl.
  2. Add salt, black pepper, chaat masala, and roasted cumin powder.
  3. Squeeze in the lemon juice and mix everything well.
  4. Garnish with fresh coriander leaves.
  5. Serve immediately as a side dish or light snack.

✅ Tips for Authentic Flavor:

  • If onions are strong, soak them in cold water for 10 minutes and drain before mixing.
  • Use desi cucumber (kheera) and firm tomatoes for better texture.
  • Add a dash of mustard oil for a Bengali-style twist.

21-Day Anti-Inflammatory Challenge: Drink Recipe

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


21-Day Anti-Inflammatory Challenge: Two Powerful Drink Options

Start each morning with these anti-inflammatory drinks to reduce inflammation, improve digestion, and boost immunity — choose your version with or without orange juice 🍊

💛 Recipe 1: Classic Anti-Inflammatory Drink
🌿 Ingredients

🧡 Option 1 – Pre-Made Blend (Lasts 4 Days in Fridge):

Turmeric powder or raw turmeric – ½ cup chopped / 2 tbsp powder

Ginger root – ½ cup chopped (or 2–3 inch piece)

Kalonji seeds (black cumin) – 2 tbsp

Whole black peppercorns – 1 tbsp

MCT oil / cold-pressed coconut oil / desi ghee – ¼ cup

💛 Option 2 – Fresh Daily Mix:

2–3 small pieces ginger

2–3 small pieces raw turmeric or ½ tsp turmeric powder

4–5 black pepper kernels

½–1 tsp MCT oil, coconut oil, or desi ghee

🔥 Instructions

For Pre-Made Blend:

Lightly roast turmeric, ginger, kalonji, and pepper on low heat (3–4 min).

Cool, blend to a paste, and mix in oil or ghee.

Store in a sealed jar (refrigerate up to 4 days).

For Fresh Mix:

Crush or lightly heat the ingredients.

Add oil/ghee and mix well.

Stain into 1 cup of lukewarm water and drink immediately.

💧 How to Use

Take 1 spoon of the refrigerated paste or make your fresh mix.

Mix into a cup of lukewarm water, stir thoroughly, and drink on an empty stomach.

🍊 Recipe 2: Citrus Anti-Inflammatory Drink (With Orange Juice)
🌿 Ingredients (Choose One Preparation Style)

🧡 Option 1 – Pre-Made Orange Blend (Lasts 3–4 Days in Fridge):

Turmeric powder or raw turmeric – ½ cup chopped / 2 tbsp powder

Ginger root – ½ cup chopped (or 2–3 inch piece)

Black peppercorns – 1 tbsp

(Optional) Kalonji seeds – 1 tbsp

MCT oil / cold-pressed coconut oil / desi ghee – ¼ cup

Fresh orange juice and Lemon juice – Add only at the time of drinking, not while storing

💛 Option 2 – Fresh Daily Citrus Mix:

Juice of 1 fresh orange (about ½ cup)

Lemon juice 1tbsp

½ tsp turmeric powder or a small piece of raw turmeric

½ inch ginger grated (or ½ tsp powder)

A pinch of black pepper (3–4 kernels crushed)

½ tsp MCT oil, coconut oil, or desi ghee

🔥 Instructions

For Pre-Made Orange Blend:

Lightly roast turmeric, ginger, and pepper on low heat (3–4 min).

Blend into a paste and mix in oil/ghee.

Store in a jar (refrigerate up to 4 days).

When ready to drink — take 1 spoon of paste and mix it into ½ cup fresh orange juice + ½ cup lukewarm water. Stir well.

For Fresh Daily Citrus Mix:

Mix all ingredients directly into orange juice.

Strain well

Stir or blend lightly until well combined.

Drink immediately — do not heat.

💧 How to Use

Take 1 spoon of the orange pre-made paste or make the fresh mix.

Stir into orange juice (room temperature or slightly lukewarm).

Drink every morning on an empty stomach.

💡 Why These Work
Ingredient Benefit
Turmeric Curcumin reduces inflammation & supports healing
Ginger Aids digestion & relieves bloating
Kalonji Strengthens immunity & hormone balance
Black Pepper Boosts turmeric absorption
Oil / Ghee Enhances nutrient uptake
Orange Juice Adds Vitamin C for glowing skin & improved absorption