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 Whole Wheat Burger

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

🌱 Healthy Indian-Style Whole Wheat Burger

📝 Ingredients

For the Patty (choose one):

Option 1: Chickpea (Chana) Patty

  • 1 cup cooked chickpeas (or canned, drained)
  • 1 boiled potato (medium)
  • 1 green chili (optional, finely chopped)
  • 1 tsp grated ginger
  • 1/2 tsp cumin powder
  • 1/2 tsp chaat masala
  • 1/2 tsp garam masala
  • Salt to taste
  • 1-2 tbsp oats or whole wheat flour (as a binder)
  • Fresh coriander leaves, chopped

Option 2: Mixed Vegetable Patty

  • 1/2 cup grated carrot
  • 1/2 cup grated beetroot
  • 1/2 cup boiled peas or corn
  • 1 boiled potato
  • Same spices as above
  • 1–2 tbsp oats or flour to bind

For Assembly:

  • Whole wheat burger buns
  • Onion slices
  • Tomato slices
  • Lettuce or spinach leaves
  • Cucumber slices
  • Low-fat yogurt or hung curd
  • Mint chutney or coriander chutney
  • A dash of lemon juice
  • Optional: Low-fat cheese slice or paneer slice

🍳 Instructions

1. Make the Patty

  • Mash all patty ingredients together in a bowl.
  • Shape into burger-sized round patties.
  • Lightly pan-fry with minimal oil on a non-stick pan until golden brown on both sides. You can also bake or air-fry for healthier results.

2. Prepare Chutney Sauce

  • Mix 2 tbsp hung curd or Greek yogurt with 1 tbsp green chutney.
  • Add a pinch of salt and lemon juice.
  • This acts as a flavorful and creamy low-fat spread.

3. Toast the Buns

  • Slice the whole wheat burger buns.
  • Lightly toast on a pan with just a hint of ghee or oil (optional).

4. Assemble the Burger

  • Spread chutney-yogurt sauce on both halves of the bun.
  • Place lettuce/spinach on the bottom.
  • Add the patty.
  • Top with onion, tomato, and cucumber slices.
  • Add a paneer or cheese slice if using.
  • Cover with the top bun.

🥗 Optional Healthy Add-Ons

  • Sprinkle roasted flax seeds or sesame seeds for crunch.
  • Add avocado slices for healthy fat.
  • Replace potato in the patty with sweet potato for a twist.

🧠 Tips for Keeping it Healthy

  • Avoid mayo or heavy sauces — yogurt chutney is your friend!
  • Grill or bake instead of frying patties.
  • Use whole wheat buns, or try multigrain or homemade ones.

21-Day Anti-Inflammatory Challenge: Daily Drink Recipe

By / Fitpiq Team, Health Tips, Healthy Recipes

Start each day with this potent anti-inflammatory drink to support your body’s natural healing processes, reduce inflammation, and boost overall vitality.

✨ Anti-Inflammatory Drink Recipe
🌿 Ingredients:

Raw turmeric root – ½ cup (chopped)

Raw ginger root – ½ cup (chopped)

Kalonji seeds (black cumin) – 2 tablespoons

Whole black peppercorns – 1 tablespoon

MCT oil or cold-pressed coconut oil – as needed (approx. ¼ cup)

🔥 Instructions:

Dry Roast:

In a dry pan (no oil), roast the chopped turmeric, ginger, kalonji seeds, and black peppercorns on low heat for 3–5 minutes.

Stir frequently to avoid burning. You should start to smell the rich, earthy aroma.

Cool & Blend:

Let the roasted ingredients cool completely.

Blend into a fine powder using a high-speed blender or spice grinder.

Make the Concoction:

In a bowl, mix the powdered blend with MCT oil or coconut oil until it forms a thick paste. Adjust oil amount for desired consistency.

Freeze in Ice Cubes:

Spoon the mixture into an ice cube tray (preferably silicone for easy removal).

Freeze until solid.

Store cubes in a sealed container in the freezer.

💧 How to Use:

Daily Dose: Drop 1 cube into a cup of lukewarm water (not boiling).

Stir well and drink on an empty stomach in the morning.

💡 Why This Works:

Each ingredient is a natural anti-inflammatory powerhouse:

Turmeric – Contains curcumin, a potent anti-inflammatory and antioxidant.

Ginger – Reduces inflammation and supports digestion.

Kalonji (Black Cumin) – Known for immune-boosting and anti-inflammatory effects.

Black Pepper – Enhances absorption of curcumin by up to 2000%.

MCT/Coconut Oil – Helps deliver fat-soluble nutrients and supports brain & metabolic health.

How to make 🥪Healthy Chicken Salami Cheese Sandwich Recipe

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

Ingredients (for 1 sandwich):

  • 2 slices of whole grain / multigrain bread (look for high fiber)
  • 2–3 slices of chicken salami (prefer low-sodium, lean options)
  • 1 slice of cheese (prefer low-fat cheese or reduced-fat mozzarella)
  • 1 tbsp Greek yogurt or hummus (instead of mayonnaise)
  • Plenty of veggies:
    • Lettuce or spinach
    • Tomato slices
    • Cucumber slices
    • Onion (optional)
    • Grated carrot or bell peppers (adds crunch and color)
  • Mustard or a dash of hot sauce (optional, for flavor)
  • Black pepper or mixed herbs for seasoning

🥣 Instructions:

  1. Toast the bread slightly for texture (optional).
  2. Spread Greek yogurt or hummus on both slices.
  3. Layer the veggies on one slice.
  4. Add chicken salami and cheese.
  5. Sprinkle with pepper, herbs, or chili flakes for extra flavor.
  6. Top with the second slice and press gently.
  7. Toast it on a pan (dry or with a tiny bit of olive oil) or use a sandwich press for a warm version.

✅ Tips to Keep It Healthy:

  • Bread: Avoid white bread; go for whole grain, rye, or even high-protein wraps.
  • Salami: Choose lean chicken salami. Avoid versions with added nitrates or preservatives if possible.
  • Cheese: Use low-fat or small quantities. Try cottage cheese or paneer as a replacement if needed.
  • Sauce: Swap mayo with Greek yogurt, hummus, or even mashed avocado.
  • Extras: Add a few seeds (chia, flax, or sunflower) for fiber and healthy fats

Hoe to make Egg Upma

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

🥚 Healthy Egg Upma (Post-Surgery Friendly)

🩺 Post-Surgery Considerations:

  • Soft texture – Easy to chew and digest
  • Low spice – Mild on the gut
  • High protein – Helps tissue repair
  • Low oil & fiber – Avoids bloating or discomfort

📝 Ingredients:

For the Upma base:

  • ½ cup semolina (sooji/rava) – roasted
  • 1 cup water
  • ½ tsp ghee or 1 tsp olive oil
  • ¼ tsp mustard seeds (optional, for flavor)
  • 4–5 curry leaves (optional, aids digestion)
  • 1 tbsp finely chopped carrots (lightly steamed if needed)
  • 1 tbsp finely chopped beans (lightly steamed if needed)
  • 1 tbsp finely chopped onion (optional and well-cooked)

For the eggs:

  • 1–2 eggs – scrambled or soft boiled
  • Pinch of turmeric
  • Salt to taste (minimal)
  • Optional: pinch of black pepper (skip if advised to avoid spice)

🍳 Instructions:

  1. Dry roast semolina in a pan on medium heat until light golden and aromatic. Set aside.
  2. In the same pan, heat ghee or olive oil.
    Add mustard seeds (optional) and curry leaves.
  3. Add chopped onions (if using) and sauté until soft and translucent.
  4. Add the carrots and beans, stir for a few minutes. Add a pinch of turmeric and salt.
  5. Add 1 cup water and bring to a boil.
  6. Slowly add the roasted semolina while stirring to avoid lumps. Lower the heat and stir until it thickens and becomes soft and fluffy.
  7. In a separate non-stick pan, scramble the eggs gently in a few drops of oil or steam soft-boiled eggs and slice.
  8. Fold the cooked eggs into the Upma, or serve sliced boiled eggs on top.
  9. Garnish with a little fresh coriander (optional and finely chopped, if tolerated).

💡 Tips for Post-Surgery Diet:

  • Avoid chilies, garam masala, or heavy spices.
  • Cook veggies thoroughly to make them easy to digest.
  • Use minimal oil or ghee to keep it light.
  • Pair with herbal tea or plain curd (if dairy is allowed).

How to make Oats Cutlets

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

🥗 Soft Oats Veg Cutlet

✳️ Ingredients:

  • Rolled oats or instant oats – 1 cup (dry roasted and powdered lightly)
  • Boiled potato – 1 medium (acts as a binder)
  • Carrot (grated & lightly steamed) – 2 tbsp
  • Bottle gourd (grated & squeezed) – 2 tbsp (optional, light on digestion)
  • Boiled peas or soft mashed beans – 2 tbsp (optional)
  • Coriander (finely chopped) – 1 tbsp (optional)
  • Salt – to taste (as per doctor’s guidance)
  • Cumin powder – 1/4 tsp (for mild flavor)
  • Turmeric – a pinch
  • Ginger paste – 1/2 tsp (optional and only if tolerated)

❗ Avoid green chilies, red chili powder, or garam masala post-surgery unless advised.

👩‍🍳 How to Make:

  1. Roast oats lightly in a dry pan. Cool and grind coarsely.
  2. In a bowl, mix oats powder, mashed potato, veggies, and spices.
  3. Add a few spoons of water only if needed to bring everything together.
  4. Form small flat cutlets (avoid sharp edges for easier digestion).
  5. Pan-cook on a nonstick pan with just a few drops of olive oil or ghee until lightly golden on both sides.
    • Alternative: Air-fry or bake at 180°C (350°F) for 15–20 mins, flipping once.

✅ Best Served With:

  • Low-fat curd/yogurt
  • Mild mint-coriander chutney (no green chili, garlic, or lemon)
  • Warm vegetable broth/soup on the side

🚫 Avoid:

  • Deep frying
  • Strong spices, garlic, or chili
  • Hard/raw salad pairings
  • Store-bought sauces or ketchup

🩺 Extra Recovery Tips:

  • Keep portions small and chew slowly.
  • Avoid this dish in the first few days post-surgery if you’re on a bland diet or soft/liquid-only plan.
  • Hydrate well, and balance your day with soft cooked dals, khichdi, or soups.

How to make Shredded Chicken Dalia

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

🍗🌾 Shredded Chicken Dalia (Healing One-Pot Meal)

✅ Great for: Light lunch/dinner, post-surgery diet

🥄 Ingredients:

  • 1/2 cup dalia (broken wheat/bulgar wheat) – washed and drained
  • 1/2 cup cooked, shredded boneless chicken
  • 1 small carrot, finely chopped
  • 1 small zucchini or bottle gourd (lauki), finely chopped (optional)
  • 1 tsp grated ginger
  • 1/4 tsp turmeric powder
  • 1/2 tsp cumin seeds
  • 1 tsp ghee or light oil
  • Salt, to taste
  • 3 cups water or light chicken broth
  • Optional: few curry leaves or coriander for flavor

🔥 Instructions:

  1. Cook the chicken (if not already):
    • Boil or pressure cook boneless chicken with a pinch of salt and turmeric.
    • Once cooked, shred it into small pieces using a fork.
  2. Prepare the base:
    • In a pressure cooker or thick-bottomed pot, heat ghee.
    • Add cumin seeds (and curry leaves if using), sauté for a few seconds.
    • Add grated ginger and chopped veggies. Sauté lightly (don’t brown).
  3. Add dalia and cook:
    • Add washed dalia and turmeric. Stir for 1–2 mins.
    • Pour in 3 cups water or broth.
    • Add salt to taste.
  4. Pressure cook or simmer:
    • Pressure cooker: Cook for 2–3 whistles.
    • Open pot: Cover and simmer for ~25–30 minutes, stirring occasionally, until soft and porridge-like.
  5. Add shredded chicken:
    • Once dalia is cooked, stir in shredded chicken.
    • Simmer for 3–5 more minutes so flavors combine.
  6. Serve warm:
    • Add chopped coriander (optional) and serve warm as a complete meal.

🩺 Why This is Perfect Post-Surgery:

  • Dalia (broken wheat): Slow-digesting carbs, fiber, iron
  • Chicken: Lean protein, supports tissue repair
  • Veggies: Gentle vitamins & minerals
  • Mild spices: Help digestion without irritating the gut

How to make Mild Curd Rice with Grated Cucumber

By / Fitpiq Team, Health Tips, Healthy Recipes

🥒 Mild Curd Rice with Grated Cucumber

✅ Great for: Light lunch or dinner

🧄 Ingredients:

  • 1/2 cup rice (preferably short-grain or basmati)
  • 1 to 1.5 cups plain curd (yogurt) – room temperature or slightly cool
  • 1/4 to 1/2 cup water or milk – to adjust consistency
  • 1/4 cup grated cucumber (peeled and deseeded if needed)
  • Salt – to taste
  • Optional: 1 tsp fresh grated coconut (for extra flavor)

🔥 Optional Tempering (skip if you want zero oil):

  • 1 tsp ghee
  • 1/4 tsp mustard seeds
  • A few curry leaves
  • 1 pinch grated ginger
  • A pinch of asafoetida (hing) – helps reduce gas

👩‍🍳 Instructions:

  1. Cook the rice:
    • Cook rice until very soft (slightly mushy is good for curd rice).
    • Cool it slightly — warm is okay, but not hot (to avoid curd splitting).
  2. Mix the base:
    • In a bowl, mix the cooked rice with curd and water (or milk).
    • Adjust consistency — it should be creamy and slightly loose.
    • Add salt to taste.
  3. Add grated cucumber:
    • Mix in the fresh grated cucumber. It adds crunch and cooling.
  4. Tempering (optional but tasty):
    • Heat ghee in a small pan.
    • Add mustard seeds and let them splutter.
    • Add curry leaves, ginger, and hing.
    • Pour this over the curd rice and mix gently.

🥗 Serving Suggestions:

  • Serve as-is, or with:
    • Steamed vegetables
    • Boiled moong dal
    • A few soft pomegranate seeds (optional)

🩺 Why This is Perfect for Recovery:

  • Curd = probiotics for gut healing
  • Rice = soft carb for energy
  • Cucumber = cooling and hydrating
  • Very low spice and oil

How to make Soft Vegetable Pulao With Curd

By / Fitpiq Team, Health Tips, Healthy Recipes

🥘 Soft Vegetable Pulao with Curd

✅ Ideal for: Light lunch or dinner

🥄 Ingredients:

For the Pulao:

  • 1/2 cup basmati or short-grain rice
  • 1.5 cups water
  • 1/2 cup mixed soft vegetables, finely chopped:
    • Carrot
    • Beans
    • Peas
    • Bottle gourd (lauki)
    • Potato (optional)
  • 1/2 tsp cumin seeds
  • 1 small bay leaf (optional)
  • 1 tsp ghee or light oil
  • 1/4 tsp turmeric powder
  • Salt to taste
  • Few curry leaves or a pinch of asafoetida (optional)

For Serving:

  • Plain curd/yogurt, preferably homemade or probiotic-rich
  • Optional: pinch of roasted cumin powder on curd

🔥 Instructions:

🥣 1. Rinse and soak rice:

  • Rinse rice 2–3 times and soak for 10–15 minutes (optional but helps with softness).

🍳 2. Lightly sauté vegetables:

  • In a heavy-bottomed pan or cooker, heat ghee.
  • Add cumin seeds and bay leaf.
  • Add vegetables and sauté for 2–3 minutes (don’t brown).

🍚 3. Add rice and spices:

  • Drain and add soaked rice.
  • Add turmeric and salt.
  • Stir gently to coat the rice with the ghee and spices.

💧 4. Cook:

  • Add 1.5 cups water.
  • Bring to a boil, then cover and simmer on low heat for ~15 minutes (or pressure cook for 1 whistle).
  • Let it sit for 5–10 mins after cooking, then fluff gently with a fork.

🥄 5. Serve:

  • Serve warm with a side of plain curd or curd mixed with a pinch of cumin powder or chopped coriander (optional).

🩺 Why It’s Recovery-Friendly:

  • Soft texture = gentle on healing gut
  • Mild flavors = no harsh spices or oil
  • Vegetables = fiber + micronutrients
  • Curd = probiotics for gut recovery

How to make Vegetable and Lentil Stew

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

🥣 Vegetable and Lentil Stew (Indian-Style)

✅ Great for: Light lunch or dinner

🥄 Ingredients:

  • 1/2 cup moong dal (yellow split lentils) or masoor dal (red lentils) — washed
  • 2 cups chopped soft vegetables, such as:
    • Carrot
    • Bottle gourd (lauki)
    • Pumpkin
    • Zucchini
    • Spinach (optional)
  • 1 small tomato (optional — for a mild tang)
  • 1/2 tsp grated ginger
  • 1/4 tsp turmeric powder
  • 1/2 tsp cumin seeds
  • A pinch of asafoetida (hing) – optional
  • 1 tsp ghee or coconut oil
  • Salt, to taste
  • 2.5 to 3 cups water (adjust for consistency)
  • Fresh coriander, chopped (optional)

🔥 Instructions:

  1. Cook dal and vegetables together:
    • In a pressure cooker or pot, add washed dal, chopped vegetables, turmeric, tomato (if using), and 2.5–3 cups water.
    • Cook until the dal is soft and vegetables are tender.
      • Pressure cooker: ~2–3 whistles
      • Pot: ~25 minutes simmering
  2. Mash or blend slightly (optional):
    • For a smoother texture, lightly mash with a ladle or blend briefly using a hand blender. This is ideal if chewing is an issue post-surgery.
  3. Prepare mild tempering:
    • In a small pan, heat 1 tsp ghee or coconut oil.
    • Add cumin seeds, let them splutter.
    • Add grated ginger and hing (if using), sauté for a few seconds.
  4. Combine:
    • Pour the tempering into the dal-vegetable mix.
    • Add salt to taste and simmer for 2–3 minutes more.
  5. Serve:
    • Garnish with coriander if desired.
    • Serve warm as a soup or over soft rice.

🩺 Why It’s Ideal for Recovery:

  • Moong or masoor dal = light and easy-to-digest protein
  • Cooked veggies = fiber, vitamins, and minerals
  • Mild spices = anti-inflammatory and digestion-friendly
  • Soft texture = easy on healing gut

How to make Chickpea Sundal

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

🫘 Chickpea Sundal (Light, No-Spice Healing Version)

🥄 Ingredients:

  • 1 cup white chickpeas (kabuli chana) – soaked overnight & boiled until soft
  • 1 tsp coconut oil or ghee
  • 1/2 tsp mustard seeds
  • 1 tsp urad dal (optional – can skip if digestion is weak)
  • 6–8 curry leaves (optional but aromatic)
  • 1 tbsp grated fresh coconut (adds flavor and healthy fats)
  • A pinch of asafoetida (hing) – optional, helps reduce gas
  • Salt to taste

🔥 Instructions:

  1. Cook the chickpeas:
    • Soak overnight or for at least 6–8 hours.
    • Pressure cook or boil until soft but not mushy. Drain excess water.
  2. Prepare tempering:
    • Heat coconut oil or ghee in a pan.
    • Add mustard seeds and let them splutter.
    • (Optional) Add urad dal and curry leaves.
    • Add a pinch of hing if using.
  3. Add chickpeas:
    • Add the cooked chickpeas to the pan and mix well.
    • Add salt to taste.
    • Stir for 1–2 minutes to let flavors combine.
  4. Finish:
    • Turn off the heat and add grated coconut.
    • Mix gently and serve warm.

🩺 Why It’s Great Post-Surgery:

  • Chickpeas = great plant-based protein and fiber.
  • No chili, garlic, or onion = easy on the gut.
  • Coconut = adds healthy fats and flavor.
  • Minimal oil, no frying = digestion-friendly.