Protein Rich Recipes

Healthy Indian-Style Egg Noodles

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

Ingredients (2 servings)

Main:

  • 150 g whole wheat or millet noodles (or egg noodles)
  • 2 eggs
  • 1 tbsp sesame oil or olive oil
  • 1 small onion, thinly sliced
  • 1–2 garlic cloves, minced
  • ½ inch ginger, finely chopped
  • 1 green chili, slit (optional)
  • 1 small carrot, julienned
  • ½ cup capsicum (mixed colors), sliced
  • ½ cup cabbage, shredded
  • 2 tbsp spring onions, chopped (for garnish)

Sauce (mix in a bowl):

  • 1 tbsp low-sodium soy sauce
  • 1 tsp vinegar or lemon juice
  • 1 tsp chili sauce (adjust to taste)
  • ½ tsp black pepper
  • ½ tsp salt (or to taste)
  • ½ tsp honey or jaggery (balances flavors)

🔪 Method

  1. Boil the noodles
    • Cook according to packet instructions until just done (al dente).
    • Drain and toss with a few drops of oil to prevent sticking.
  2. Scramble the eggs
    • Heat ½ tbsp oil in a wok or large pan.
    • Beat eggs with a pinch of salt and pepper, add to the pan, and scramble lightly.
    • Remove and set aside.
  3. Stir-fry the veggies
    • In the same pan, add the remaining oil.
    • Sauté garlic, ginger, and green chili for 20–30 seconds.
    • Add onion, carrot, capsicum, and cabbage.
    • Stir-fry on high heat for 2–3 minutes so they stay crisp.
  4. Combine everything
    • Add the boiled noodles, scrambled eggs, and sauce mixture.
    • Toss well for 2–3 minutes until evenly coated and heated through.
  5. Finish & serve
    • Sprinkle spring onions on top.
    • Serve hot, optionally with a squeeze of lime or a side of chili vinegar.

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.

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.

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!

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 Paneer Dhokla

By / Breakfast Recipes, Festival Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

🧀🍥 Paneer Dhokla (Steamed, Soft & Healing-Friendly)

✅ Ideal for: Light breakfast, evening snack, or mini-meal

🥄 Ingredients:

For the dhokla base:

  • 1/2 cup besan (gram flour)
  • 2 tbsp crumbled paneer (fresh, soft, unsalted)
  • 1/4 cup curd (yogurt) – slightly sour is fine
  • 1/4 cup water (adjust as needed)
  • 1/4 tsp turmeric powder
  • Salt to taste
  • 1/2 tsp eno fruit salt (or 1/4 tsp baking soda)

Optional tempering (skip if avoiding oil):

  • 1 tsp oil or ghee
  • 1/2 tsp mustard seeds
  • 5–6 curry leaves
  • 1 tsp chopped coriander (optional)

👩‍🍳 Instructions:

1. Prepare the batter:

  • In a mixing bowl, whisk together besan, curd, water, turmeric, and salt.
  • Add the crumbled paneer and mix well. The batter should be smooth and slightly thick — like idli batter.
  • Rest for 10 minutes (optional for fluffiness).

2. Add leavening:

  • Just before steaming, add Eno fruit salt and mix gently. The batter will rise immediately.

3. Steam:

  • Pour the batter into a greased dhokla plate or a small thali.
  • Steam for 12–15 minutes on medium heat.
  • Check with a toothpick — it should come out clean.

4. Cool and cut:

  • Let it cool for a few minutes, then cut into squares or diamonds.

5. Tempering (optional):

  • Heat 1 tsp oil or ghee. Add mustard seeds, let them splutter.
  • Add curry leaves, then pour this tempering over the dhokla.
  • Garnish with coriander if you like.

🩺 Why It’s Great for Recovery:

  • Steamed, not fried
  • Paneer adds protein for healing
  • Curd and besan aid digestion
  • Soft texture — easy to chew and digest
  • No chili, minimal oil — gut-friendly

✅ Variations:

  • Add grated carrots or zucchini to the batter for extra nutrients
  • Skip tempering and serve plain with mint curd chutney (no chili)
  • Use low-fat paneer or even mashed tofu if preferred

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 Chicken Stew

By / Health Tips, Healthy non vegetarian Recipes, Healthy Recipes, Protein Rich Recipes

🍲 Light Chicken Stew (Indian Style)

✅ Ideal for: Light meals, comforting lunch/dinner

🥄 Ingredients:

  • 250g boneless chicken pieces (preferably thigh or breast, cut into small pieces)
  • 1 cup carrots, chopped small
  • 1 cup potatoes, peeled and diced small
  • 1/2 cup green beans or peas (optional)
  • 1 small onion, finely chopped (optional, or skip if sensitive)
  • 1 tsp ginger paste or grated ginger
  • 1 green chili, slit (optional, can omit for no spice)
  • 1/2 tsp black pepper powder (optional, mild)
  • 1/2 tsp turmeric powder
  • 1 tsp coconut oil or light cooking oil
  • 4 cups water or chicken broth
  • Salt to taste
  • A few curry leaves (optional)
  • Fresh coriander leaves for garnish

🔥 Instructions:

  1. Heat oil:
    • In a large pot, heat coconut oil on medium heat.
    • Add onions (if using), ginger, and green chili.
    • Sauté until onions soften (skip onions if you want it very mild).
  2. Add chicken and spices:
    • Add chicken pieces, turmeric, and black pepper.
    • Sauté for 3–4 minutes until chicken changes color.
  3. Add vegetables:
    • Add chopped carrots, potatoes, and beans/peas.
    • Stir gently to combine.
  4. Add water/broth and simmer:
    • Pour in water or chicken broth.
    • Add salt and curry leaves.
    • Bring to a boil, then reduce heat to low.
    • Cover and simmer for 20–25 minutes, until chicken is tender and veggies are cooked through.
  5. Adjust seasoning:
    • Taste and adjust salt.
    • If you want, remove chili and curry leaves before serving.
  6. Garnish and serve:
    • Garnish with fresh coriander.
    • Serve warm with soft rice, idli, or plain bread.

🩺 Why it’s great for recovery:

  • Tender chicken = easily digestible protein
  • Soft cooked veggies = vitamins + minerals
  • Minimal oil and spices = gentle on stomach
  • Hydrating broth = helps healing and hydration