Health Tips

General health tips include tips to keep healthy & lose weight.

What is a healthy life? A life where you have no disease condition or a life where your body is doing physically good,

or a life where your mind is at peace or a life where you have a social circle and well-being?

 

 

Well to answer this question, you should analyze your life and think about what actually health is.

 

 

Health as defined by WHO as a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

So that means, health is not only just being free of a disease condition, but in order to be healthy, one must be sound physically, mentally, and socially.

 

 

Health tips not only include what one should eat and not to eat, but it also includes the practice to attain a complete state of health.

 

 

If you are doing well physically and mentally but not consuming the required amount of nutrition that your body requires,

you will not be able to achieve your health goal to the fullest. Physical activity, mental health, social well-being, and dietary habits go hand in hand to live a healthy life.

 

 

Health tips will provide you with an outlook of how you can be healthy by putting in just a few efforts and making your health a priority.

 

 

Because if your body is in a state of health, you will be in a state of overall well-being. So choose yourself and your health over anything else!

 

How to Make Scrambled Egg Rice Bowl

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

Serves: 1 | Quick & healthy

Ingredients of Scrambled Egg Rice Bowl

  • Cooked rice – 1 katori
  • Eggs – 2
  • Onion – ¼, finely chopped
  • Capsicum – ¼, finely chopped
  • Carrot – 2 tbsp, finely chopped
  • Spring onion – 1 tbsp
  • Garlic – ½ tsp, finely chopped
  • Soy sauce – 1 tsp
  • Chilli flakes – ½ tsp
  • Black pepper – ¼ tsp
  • Salt – as needed
  • Oil – ½ tsp
  • Coriander or spring onion – for garnish

👩‍🍳 Method

  1. Heat ½ tsp oil in a non-stick pan.
  2. Add garlic and onion. Sauté for 1–2 minutes.
  3. Add carrot and capsicum. Cook on high heat for 2–3 minutes so they remain slightly crunchy.
  4. Push the vegetables to one side and crack in 2 eggs.
  5. Scramble the eggs until almost cooked.
  6. Add 1 katori cooked rice, soy sauce, chilli flakes and pepper.
  7. Toss everything together on high heat for 2–3 minutes.
  8. 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.

Healthy Peri-Peri Soya Chunks — 30 g

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

Makes: 1 serving
Soya chunks: 30 g dry

Ingredients of Peri-Peri Soya Chunks

  • Soya chunks – 30 g
  • Thick yogurt – 1 tbsp
  • Peri-peri seasoning – 1 tsp
  • Kashmiri chilli powder – ¼ tsp
  • Garlic paste – ½ tsp
  • Lemon juice – 1 tsp
  • Black pepper – ¼ tsp
  • Salt – as needed
  • Coriander – 1 tbsp
  • Oil – ½ tsp (optional)

👩‍🍳 Method to make Peri-Peri Soya Chunks

  1. Boil the soya chunks in water for 5–7 minutes.
  2. Drain, rinse and squeeze out the water very well. This is important for better texture.
  3. Mix yogurt, peri-peri seasoning, garlic, chilli powder, pepper, lemon juice and salt.
  4. Add the squeezed soya chunks and coat well.
  5. Rest for 15–20 minutes. You can also refrigerate it overnight.
  6. Heat a non-stick pan. Add the marinated soya.
  7. Cook on medium-high heat for 5–7 minutes, stirring occasionally.
  8. For a slightly crispy finish, cook uncovered for another 2–3 minutes. Add ½ tsp oil if desired.
  9. Finish with coriander and a little lemon juice.

❄️ Advanced Prep

Night before: Boil → squeeze → marinate → refrigerate.

At mealtime: Simply pan-cook for about 8 minutes.

💡 For a more filling meal: Add sautéed capsicum, onion and broccoli to the same pan without significantly increasing the calories.

How to Make Pepper Chicken

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

🌶️ Oil-Free Pepper Chicken

For 2 servings

Ingredients of Pepper Chicken

  • Chicken – bite-sized pieces
  • Thick yogurt – 2 tbsp
  • Ginger-garlic paste – 1 tsp
  • Crushed black pepper – 1–1½ tsp
  • Turmeric – ¼ tsp
  • Cumin powder – ½ tsp
  • Coriander powder – ½ tsp
  • Garam masala – ¼ tsp
  • Lemon juice – 1 tsp
  • Onion – sliced
  • Capsicum – sliced
  • Green chilli – 1–2
  • Curry leaves – 8–10
  • Salt – to taste
  • Fresh coriander

👩‍🍳 How to make Pepper Chicken without oil

  1. Marinate the chicken with yogurt, ginger-garlic paste, spices, lemon juice and salt for 30 minutes or overnight.
  2. Heat a non-stick pan well.
  3. Add curry leaves, green chilli and onion with 2–3 tbsp water. Cook until the onion softens. Add a splash of water whenever it starts sticking.
  4. Add the marinated chicken and cook on medium-high heat for 5–7 minutes.
  5. Cover and cook until the chicken is completely cooked and releases its juices.
  6. Add capsicum and extra crushed pepper. Cook uncovered for 2–3 minutes.
  7. Finish with coriander and lemon juice.

⭐ My preferred version

Use just ½–1 tsp oil rather than completely oil-free. It gives better flavour and helps with browning while still keeping the recipe very light.

Advanced prep: Marinate the chicken overnight + chop the vegetables beforehand. At mealtime, you only need to cook everything together.

Chilli Garlic Prawns

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

Perfect for: quick dinner, meal prep, or pairing with rice/roti & salad.

Ingredients of Chilli Garlic Praw

  • Prawns – as required
  • Garlic – 5–6 cloves, finely chopped
  • Green chilli – 1–2, finely chopped
  • Onion – 1 small, sliced
  • Capsicum – ½ cup, sliced
  • Soy sauce – 1 tsp
  • Red chilli flakes – ½ tsp
  • Black pepper – ½ tsp
  • Oregano – ½ tsp
  • Lemon juice – 1 tsp
  • Oil – 1 tsp
  • Salt – as required
  • Coriander/spring onion – for garnish

👩‍🍳 Quick Preparation of Chilli Garlic Praw

  1. Prep ahead: Clean the prawns and marinate with lemon juice, black pepper, chilli flakes and a little salt. Refrigerate.
  2. Heat oil in a pan and sauté garlic + green chilli for 30–40 seconds.
  3. Add onion and capsicum. Stir-fry on high heat for 2–3 minutes.
  4. Add the marinated prawns and cook for 3–5 minutes, until just cooked.
  5. Add soy sauce and oregano. Toss everything together.
  6. Finish with spring onion/coriander and a squeeze of lemon.

💡 Meal-Prep Tip

You can chop the vegetables and prepare the prawn marinade in advance. Keep them separately refrigerated and cook fresh—it takes only about 7–10 minutes.

For a complete meal, pair with a small portion of rice + cucumber salad or stir-fried vegetables.

Healthy Prawn Biryani — Easy & Meal-Prep Friendly

By / Fitpiq Team, Health Tips, Healthy non vegetarian Recipes, Healthy Recipes

A lighter biryani with less oil, plenty of flavour and a good protein base.

Ingredients — 2 servings

  • Prawns – as required
  • Basmati rice – as required
  • Thick dahi – ½ cup
  • Onion – 1 medium, thinly sliced
  • Tomato – 1 small, chopped
  • Ginger-garlic paste – 1 tsp
  • Green chilli – 1, optional
  • Turmeric – ½ tsp
  • Red chilli powder – ½ tsp
  • Coriander powder – 1 tsp
  • Biryani masala – 1 tsp
  • Garam masala – ½ tsp
  • Cumin – ½ tsp
  • Mint + coriander – handful
  • Lemon juice – 1 tsp
  • Oil – 1–2 tsp
  • Salt – as required
  • Water – as required

👩‍🍳 Advanced Prep

1. Marinate the prawns
Mix prawns with dahi, turmeric, chilli powder, ginger-garlic paste, lemon juice and salt. Refrigerate for 20–30 minutes.

2. Prepare the rice
Cook basmati rice until about 80% done. Drain and keep aside.

3. Make the masala
Heat oil, add cumin and onion. Cook until lightly golden. Add tomato, green chilli, coriander powder and biryani masala. Cook until the tomato softens.

4. Add prawns
Add marinated prawns and cook for just 3–5 minutes. Don’t overcook them or they can become rubbery.

5. Layer
Add a layer of rice over the prawn masala. Top with mint, coriander and a pinch of garam masala.

6. Dum cook
Cover tightly and cook on low heat for 5–7 minutes. Rest for another 5 minutes before serving.

🥗 Make it more weight-loss friendly

Serve with cucumber-onion raita + a large vegetable salad rather than adding extra fried onions or ghee.

Meal-prep tip: Keep the rice and prawn masala separately if preparing in advance, then combine and reheat gently. This keeps the prawns much softer.

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. 🌶️💛

Healthy Paneer Chilli (Serves 2)

By / Health Tips

A protein-rich, low-oil version of the classic Indo-Chinese favorite—perfect for lunch or dinner.

🥣 Ingredients

  • 200 g low-fat paneer, cubed
  • 1 medium onion, cut into cubes
  • 1 small green capsicum, cubed
  • 1 small red or yellow capsicum, cubed (optional)
  • 4–5 garlic cloves, finely chopped
  • 1-inch ginger, finely chopped
  • 2 green chilies, slit (adjust to taste)
  • 2 spring onions, chopped (for garnish)
  • 1 tsp sesame oil or olive oil

Sauce

  • 1 tbsp low-sodium soy sauce
  • 1 tsp vinegar
  • 1 tbsp tomato puree (or 1 tsp tomato ketchup, optional)
  • ½ tsp red chili flakes
  • ½ tsp black pepper
  • ½ tsp roasted cumin powder (optional)
  • 1 tsp cornflour mixed with 2 tbsp water (optional, for a thicker sauce)
  • ¼ cup water

👩‍🍳 Method

  1. Heat oil in a non-stick pan or wok.
  2. Sauté garlic, ginger, and green chilies for 30–40 seconds.
  3. Add onions and capsicum. Stir-fry on high heat for 2–3 minutes until slightly crisp.
  4. Gently add paneer cubes and toss carefully.
  5. Mix soy sauce, vinegar, tomato puree, chili flakes, pepper, and water. Pour into the pan.
  6. If you prefer a thicker gravy, stir in the cornflour slurry and cook for 1–2 minutes.
  7. Garnish with spring onions and serve hot.

🍽️ Best Served With

  • Brown rice or red rice
  • Millet fried rice
  • Whole wheat noodles
  • Quinoa
  • Stir-fried vegetables

💡 Healthy Tips

  • Use low-fat paneer for higher protein and lower saturated fat.
  • Avoid deep frying the paneer.
  • Add mushrooms, broccoli, zucchini, or baby corn for extra fiber and volume.
  • Choose low-sodium soy sauce to keep sodium in check.

Healthy Garlic Basil Noodles

By / Health Tips

Servings: 2
Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients

  • 150 g whole wheat or millet noodles
  • 8–10 garlic cloves, thinly sliced
  • 2 tsp extra virgin olive oil
  • 1 cup fresh basil leaves
  • 1 tsp mixed herbs or Italian seasoning (optional)
  • ½ tsp black pepper
  • ¼ tsp chili flakes (optional)
  • Salt to taste
  • 1 tsp lemon juice
  • 1 cup vegetables (broccoli, bell peppers, zucchini, mushrooms, or carrots), sliced
  • 100 g grilled chicken, tofu, paneer, or edamame (optional, for extra protein)

Method

  1. Cook the noodles according to the package instructions. Drain and reserve 2–3 tbsp of the cooking water.
  2. Heat olive oil in a pan over medium heat.
  3. Add the sliced garlic and sauté until lightly golden and fragrant. Avoid burning it.
  4. Add the vegetables and stir-fry for 3–4 minutes until just tender.
  5. Add basil leaves and cook for 30–60 seconds until wilted.
  6. Toss in the cooked noodles along with the reserved noodle water.
  7. Season with salt, black pepper, chili flakes, and mixed herbs.
  8. Add the grilled chicken, tofu, or paneer if using.
  9. Finish with lemon juice, toss well, and serve hot.

To Make It More Weight-Loss Friendly

  • Add 100–150 g lean protein (grilled chicken, tofu, paneer, shrimp, or edamame) to increase satiety.
  • Include 2 cups of vegetables to boost fiber and volume.
  • Stick to 2 teaspoons of olive oil for healthy fats without excess calories.
  • Sprinkle sesame seeds or pumpkin seeds (1 tsp) for added minerals and crunch.

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