weight loss recipe

How to Make Walnut-Crusted Paneer Steak at Home

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

Walnut-Crusted Paneer Steak 🧀🌰

High Protein | Crispy Walnut Crust | Served with Sautéed Veggies & Healthy Peri Peri Sauce

For the Paneer Crust

  • 10–12 walnuts
  • 1 tsp corn flour
  • A pinch of salt

For the Marinade

  • Sriracha or hot garlic sauce, as needed
  • 1 tbsp ketchup
  • 2 tsp ginger-garlic paste
  • Italian herbs
  • 1 tbsp light soy sauce
  • 2 tsp olive oil
  • Salt and black pepper, to taste

For the Paneer Steak

  • Paneer, cut into thick steak-sized pieces
  • Very little oil, for cooking

For the Sautéed Veggies

  • 2 cups mixed vegetables of your choice
  • 1 tbsp finely chopped garlic
  • 2 tsp olive oil
  • Italian herbs
  • Chilli flakes
  • Salt and black pepper
  • Parmesan, optional

Healthy Peri Peri Sauce

  • 2 tbsp oats flour
  • 2 cups milk
  • Salt, to taste
  • Black pepper, to taste
  • A pinch of nutmeg
  • 2 tsp red chilli powder
  • A small dollop of butter, optional
  • Water, as required

Method

1. Prepare the walnut crust:
Pound or grind the walnuts until finely crushed. Add corn flour and a pinch of salt. Mix well and keep aside.

2. Prepare the marinade:
In a bowl, mix sriracha or hot garlic sauce, ketchup, ginger-garlic paste, Italian herbs, light soy sauce, olive oil, salt and black pepper.

3. Prepare the paneer steak:
Make a few small holes in the paneer using a fork so the marinade can penetrate well. Spread the marinade generously on one side of the paneer and place that side into the walnut mixture. Press firmly so the walnut crust sticks properly.

Flip the paneer, spread the marinade on the other side and coat it with the remaining walnut mixture.

4. Cook the paneer:
Heat a griller or non-stick pan and add very little oil. Place the crusted paneer carefully and cook on both sides until the paneer is heated through and the walnut crust turns golden and crisp.

Sautéed Veggies

Heat olive oil in a pan and sauté chopped garlic. Add about 2 cups of your choice of vegetables and cook until tender but still slightly crunchy.

Season with Italian herbs, chilli flakes, salt and black pepper. Switch off the flame and add a little grated Parmesan if you like.

Healthy Peri Peri Sauce

  1. Add oats flour to a pan and cook on low heat for 2–3 minutes.
  2. Lower the heat further and gradually add milk while whisking continuously to prevent lumps.
  3. Keep cooking and stirring until the sauce starts to thicken.
  4. Add salt, black pepper, a pinch of nutmeg and red chilli powder.
  5. Add a small dollop of butter for extra richness, if desired.
  6. Adjust the consistency with a little water according to your preference.

Serve the walnut-crusted paneer steak with sautéed vegetables and a drizzle of the healthy peri peri sauce. 🌿🧀

How to Make Protein-Rich Paneer Dal Pithi at Home

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

Protein-Rich Paneer Dal Pithi 🥣🧀

High Protein | Healthy | Comfort Food

Ingredients of Protein-Rich Paneer Dal Pithi

For the Pithi Dough

  • ¾ cup whole wheat flour
  • ½ cup besan
  • ½ tsp ajwain
  • Salt to taste
  • Water, as required

For the Protein-Rich Paneer Filling

  • 100 g paneer, finely crumbled
  • ½ cup cooked yellow moong dal, well drained
  • 1–2 tbsp besan
  • 1 tsp grated ginger
  • 1 green chilli, finely chopped
  • 2 tbsp fresh coriander, chopped
  • ½ tsp cumin powder
  • ½ tsp coriander powder
  • ¼ tsp turmeric powder
  • ½ tsp red chilli powder
  • ½ tsp ajwain
  • Salt to taste
  • 1 tsp lemon juice

For the Dal

  • ½ cup yellow moong dal
  • ½ tsp cumin seeds
  • ½ tsp turmeric powder
  • ½ tsp coriander powder
  • ½ tsp red chilli powder
  • 1 tsp grated ginger
  • 2–3 garlic cloves, finely chopped
  • 1 green chilli, chopped
  • Salt to taste
  • 1 tsp oil
  • 3 cups water
  • Fresh coriander
  • Lemon juice, optional

Method

1. Prepare the dough:
Mix whole wheat flour, besan, ajwain and salt. Add water gradually and knead into a firm, smooth dough. Cover and rest for 15–20 minutes.

2. Prepare the filling:
Cook the moong dal until soft and drain it very well. Lightly mash it and mix with crumbled paneer, besan, ginger, green chilli, coriander and all the spices. Add lemon juice and mix well. The filling should be firm and not watery.

3. Shape the pithi:
Divide the dough into small portions and roll each into a small, thin circle. Place about 1–1½ tsp of the paneer-dal filling in the centre. Fold and seal the edges firmly. Make small half-moon or dumpling-shaped pithis.

4. Prepare the dal:
Wash the moong dal and cook with turmeric, salt and water until soft. Keep the dal slightly thin because the pithi will absorb some of the liquid.

5. Make the tadka:
Heat 1 tsp oil. Add cumin seeds, ginger, garlic and green chilli. Sauté briefly, then add coriander powder and red chilli powder.

6. Combine:
Add the cooked dal to the tadka and bring it to a gentle simmer. Carefully add the prepared pithis.

7. Cook:
Cover and cook for 8–10 minutes, or until the pithi is completely cooked. Stir gently to avoid breaking them.

8. Finish:
Add fresh coriander and a squeeze of lemon juice. Serve hot.

Quick Tips 💡

  • Drain the cooked dal really well before making the paneer filling.
  • Don’t overfill the pithi, as it can open while cooking.
  • Keep the dal slightly thin before adding the pithi.
  • For a lighter version, use low-fat paneer.
  • Avoid vigorous stirring after adding the pithi.
  • Serve with fresh coriander, lemon and a side of salad.

Advance Prep 🥣

  • Dough: Prepare up to 8–10 hours ahead and refrigerate in an airtight container.
  • Filling: Prepare the paneer-dal filling up to 1 day in advance and refrigerate.
  • Dal: Cook the dal base up to 2 days ahead and refrigerate.
  • Pithi: Shape the dumplings a few hours ahead, cover and refrigerate.
  • Cook the pithi fresh in the dal for the best texture.

Protein Boost 💪

The combination of moong dal + paneer + besan + whole wheat flour makes this version substantially more protein-rich than traditional flour-based pithi. For an additional protein boost, serve it with 150 g thick Greek yogurt/curd on the side.

please use the attached video/post as a reference for the preparation and presentation.

The final recipe should include the paneer + moong dal filling inside the pithi, while keeping the overall recipe healthy and traditional-style.

How to Make Chhattisgarhi Bafori

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

Chhattisgarhi Bafori 🌿

Traditional Chhattisgarhi | Steamed | Protein-Rich | Healthy Snack

Ingredients

  • 1 cup chana dal, soaked for 3–4 hours
  • ½ cup finely chopped onion
  • ½ cup finely chopped coriander
  • 1–2 green chillies, finely chopped
  • 1 tsp grated ginger
  • ½ tsp cumin seeds
  • ½ tsp ajwain
  • ½ tsp turmeric powder
  • ½ tsp red chilli powder
  • ½ tsp coriander powder
  • ½ tsp garam masala
  • Salt to taste
  • 1 tbsp lemon juice
  • 1–2 tbsp water, if required
  • Oil, for greasing

Method

  1. Soak the dal: Wash and soak chana dal for 3–4 hours. Drain completely.
  2. Grind: Add the soaked dal to a mixer and grind into a slightly coarse, thick paste. Avoid making it completely smooth.
  3. Prepare the mixture: Transfer to a bowl and add onion, coriander, green chilli, ginger, cumin, ajwain, turmeric, red chilli powder, coriander powder, garam masala and salt.
  4. Add lemon juice and mix everything well. The mixture should be thick enough to hold its shape. Add only a little water if needed.
  5. Steam: Grease a steamer plate lightly with oil. Take small portions of the mixture and shape them into small round or slightly flattened baforis.
  6. Place them in the steamer, leaving some space between each piece. Cover and steam for 15–20 minutes, or until firm and cooked through.
  7. Allow them to cool for a few minutes. Serve hot with green chutney, coriander chutney or tomato chutney.

Quick Tips 💡

  • Keep the dal mixture coarse for the best traditional texture.
  • Drain the soaked dal very well before grinding; excess water can make the bafori soft.
  • Don’t overcrowd the steamer.
  • For extra flavour, add a little finely chopped fresh coriander and garlic.
  • You can lightly pan-sear the steamed bafori after cooking for a slightly crisp exterior.

Advance Prep 🥣

  • Soak the chana dal overnight and refrigerate after draining if you’re preparing it later.
  • The dal can be ground and stored in the refrigerator for up to 24 hours.
  • Chop the vegetables and herbs in advance and refrigerate separately.
  • Steamed bafori can be prepared ahead and refrigerated. Re-steam or lightly pan-heat before serving.

Serving idea: Pair 3–4 baforis with green chutney and a fresh onion-coriander salad for a filling, protein-rich snack. 🌿

How to Make Protein – Palak Patta Chaat

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

Protein – Palak Patta Chaat 😍🌿

High Protein | Palak Loaded | Crispy & Chatpata

Ingredients

For Palak Papri/Thepla:

  • ½ cup besan
  • ½ cup whole wheat flour + extra as needed
  • 2 cups finely chopped palak
  • 1–2 tbsp hung curd
  • 2 tbsp oil
  • ¾ tsp ajwain, lightly crushed
  • ½ tsp turmeric powder
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • ½ tsp garam masala
  • ½ tsp chaat masala
  • ½ tsp black salt
  • ½ tsp regular salt, or to taste

For the Chaat:

  • 150 g thick hung curd
  • ¼ tsp cumin powder
  • ¼ tsp chaat masala
  • A pinch of black salt
  • Sweetener, optional
  • Mint chutney
  • Coriander chutney
  • Pomegranate seeds
  • Chaat masala, for finishing

Method

  1. Add besan, whole wheat flour, finely chopped palak, hung curd, oil, salt and all the spices to a mixing bowl. Mix well, rubbing the mixture together with your hands.
  2. Let the mixture rest for 10–15 minutes. The palak will release moisture and naturally hydrate the dough.
  3. After resting, add whole wheat flour little by little and knead into a firm, workable dough. Avoid adding too much flour at once.
  4. Divide the dough into small portions and roll each portion as thin as possible. Use a little dry flour or oil to prevent sticking.
  5. Cook on a hot tawa until crisp and golden. For a papri-style version, cut into small pieces and air-fry until completely crisp.
  6. Whisk the hung curd with cumin powder, chaat masala, black salt and optional sweetener until smooth.
  7. Arrange the crispy palak papris on a plate and generously top with 150 g hung curd.
  8. Drizzle with mint and coriander chutney, add plenty of pomegranate seeds and finish with chaat masala. Serve immediately for the best crunch. 😍

Quick Tips 💡

  • Roll the papris thin for maximum crispiness.
  • Don’t add too much flour initially—the palak releases water while resting.
  • For a lighter version, air-fry instead of shallow-frying.
  • Use thick hung curd so the chaat doesn’t become watery.
  • Add chutneys just before serving to keep the papris crisp.
  • For extra protein, you can increase the quantity of hung curd.

Advance Prep 🥣

1–2 days ahead:

  • Prepare and refrigerate the palak dough in an airtight container.
  • Make mint and coriander chutneys and refrigerate.
  • Hang the curd and store it in the refrigerator.

On the day:

  • Roll and cook/air-fry the papris in advance.
  • Let them cool completely and store in an airtight container to maintain crispness.
  • Whisk the curd just before assembling.
  • Keep pomegranate seeds washed and ready in the refrigerator.

Best assembly tip: Keep the papri, curd, chutneys and toppings separate until you’re ready to eat. Assemble fresh for a crispy, chatpata chaat! 🌿✨

Sprout Salad with Mint Dressing

By / Fitpiq Team, Healthy Recipes, Protein Rich Recipes, Salads, Weight Loss Recipes

A refreshing, crunchy, and protein-rich salad tossed in a zesty homemade mint dressing. Perfect for a healthy breakfast, light lunch, or evening snack.

🥗 Ingredients

For the Salad:

  • 1 cup mixed sprouts (moong or kala chana)
  • ¼ cup chopped cucumber
  • ¼ cup chopped tomato
  • 2 tbsp chopped onion
  • 1 tbsp grated carrot
  • 1 tbsp pomegranate seeds (optional)
  • Salt and black pepper to taste
  • 1 tsp lemon juice

For the Mint Dressing:

  • ½ cup fresh mint leaves
  • 2 tbsp coriander leaves
  • 2 tbsp thick yogurt
  • 1 small green chilli
  • 1 small garlic clove
  • 1 tsp lemon juice
  • 1–2 tbsp water, as needed
  • Salt to taste

👩‍🍳 Method

  1. Prepare the sprouts: Steam or lightly boil the sprouts until tender. Allow them to cool before adding them to the salad.
  2. Make the mint dressing: Blend mint, coriander, yogurt, green chilli, garlic, lemon juice, salt, and a little water until smooth and creamy.
  3. Assemble the salad: In a bowl, combine sprouts, cucumber, tomato, onion, and grated carrot.
  4. Add the dressing: Pour the mint dressing over the salad. Add black pepper and lemon juice, then toss gently.
  5. Garnish with pomegranate seeds and serve fresh.

💡 Healthy Tips & Advance Preparation

  • Lightly steaming sprouts can make them easier to digest and is safer than eating raw sprouts.
  • Add roasted peanuts or pumpkin seeds for extra crunch and nutrients.
  • Prepare the mint-yogurt dressing up to 2 days in advance and store it in an airtight container in the refrigerator.
  • Keep chopped vegetables and cooked sprouts separately refrigerated, and mix everything just before serving for the best freshness and texture.

Healthy Twist: Use thick Greek yogurt in the mint dressing for a creamier texture and an additional protein boost.

Avocado Spinach Pasta

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

🥑 Avocado Spinach Pasta

Ingredients:

  • 1 ripe avocado
  • 1 cup fresh spinach
  • 2–3 garlic cloves
  • 1–2 tsp lemon juice
  • Salt, to taste
  • Black pepper, to taste
  • 2–3 tbsp pasta water
  • 1 cup boiled pasta

Method:

  1. Boil the pasta until cooked. Reserve a little pasta water before draining.
  2. In a blender, add avocado, spinach, garlic, lemon juice, salt, black pepper, and pasta water.
  3. Blend until you get a smooth and creamy green sauce.
  4. Add the boiled pasta to a pan and pour the avocado-spinach sauce over it.
  5. Mix gently on low heat for 1–2 minutes until the pasta is well coated. Avoid cooking the avocado sauce for too long.
  6. Finish with a little extra black pepper and lemon juice if desired.

Quick Tip: Add pasta water gradually while blending to get the perfect creamy consistency without adding cream or cheese.

Spicy Carrot Noodle Salad

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

🥕 Spicy Carrot Noodle Salad

Ingredients:

  • 2 medium carrots
  • 1 tsp chilli oil
  • 1 small garlic clove, finely chopped
  • 1 tsp soy sauce
  • ¼ tsp black pepper
  • 1 tbsp roasted peanuts, crushed
  • Salt, if needed
  • Spring onion or coriander, optional

Method:

  1. Wash and peel the carrots. Using a spiralizer, julienne peeler, or noodle/grater tool, cut the carrots into thin noodle-like strips.
  2. Heat chilli oil in a pan. Add chopped garlic and sauté for a few seconds until fragrant.
  3. Add the carrot noodles and toss on medium-high heat for 1–2 minutes. Keep them slightly crunchy.
  4. Add soy sauce and black pepper. Toss well so the carrots are evenly coated.
  5. Transfer to a bowl and top with crushed roasted peanuts for a delicious crunch.
  6. Serve warm or chilled as a light, spicy salad.

Quick Tip: Don’t overcook the carrot noodles—they taste best when they remain slightly crunchy.

Healthy Spicy Yogurt Dressing

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

A creamy, tangy and spicy yogurt dressing that pairs perfectly with salads, roasted vegetables, wraps and grilled paneer. A healthy alternative to mayonnaise-based dressings!

Ingredients

  • ½ cup thick yogurt (curd)
  • 1 small garlic clove, finely grated
  • ½ tsp red chilli flakes
  • ¼ tsp black pepper powder
  • ½ tsp roasted cumin powder
  • 1 tsp lemon juice
  • ½ tsp finely chopped coriander
  • Salt to taste
  • 1 tsp olive oil (optional)

Preparation

  1. Add thick yogurt to a bowl and whisk until smooth and creamy.
  2. Mix in grated garlic, red chilli flakes, black pepper, roasted cumin powder, lemon juice and salt.
  3. Add finely chopped coriander and olive oil, if using.
  4. Whisk everything together until well combined. Adjust the spices and lemon juice to your taste.
  5. Let the dressing rest in the refrigerator for 10–15 minutes to enhance the flavour.

Storage & Advance Prep

  • Store in an airtight container in the refrigerator for up to 2–3 days, provided the yogurt is fresh and properly refrigerated.
  • Prepare the dressing in advance for quick salads and wraps.
  • Stir well before using. Avoid leaving it at room temperature for extended periods.

Healthy Tip: Use thick Greek yogurt or hung curd for a creamier, protein-rich dressing without mayonnaise or cream.

Scrambled Eggs with Sautéed Beans

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Scrambled Eggs with Sautéed Beans

Looking for a quick, healthy and protein-rich breakfast? These Scrambled Eggs with Sautéed Beans are packed with protein, vegetables and fresh flavours. Ginger, garlic, spring onion and green chilli add a delicious spicy kick while keeping the recipe simple.

Ingredients:

  • 2 eggs
  • 1 cup finely chopped French beans
  • 2 cloves garlic, finely chopped
  • ½ tsp ginger, finely chopped
  • 2 tbsp spring onion, chopped
  • 1 green chilli, finely chopped
  • 1 tsp oil
  • Salt, to taste
  • Black pepper, to taste

Method:
Heat oil in a pan and add ginger, garlic and green chilli. Sauté for 30–40 seconds until fragrant. Add the chopped French beans and cook on medium-high heat for 3–4 minutes, keeping them slightly crunchy.

Add the spring onion and sauté for another minute. Meanwhile, whisk the eggs with salt and black pepper. Push the sautéed vegetables to one side of the pan and pour the beaten eggs into the empty space.

Allow the eggs to set slightly, then gently scramble them. Mix the eggs with the sautéed beans and cook for another 1–2 minutes until the eggs are cooked but still soft.

Garnish with fresh spring onion and serve hot.

How to make Healthy Lemon Pepper Egg Stir-Fry

By / Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Healthy non vegetarian Recipes, Healthy Recipes, Weight Loss Recipes

🍋 Healthy Lemon Pepper Egg Stir-Fry

This Healthy Lemon Pepper Egg Stir-Fry is a quick and delicious way to enjoy eggs with a tangy, peppery sauce. Instead of deep-frying the eggs, a simple omelette is prepared, cut into bite-sized pieces, and tossed in a light garlic-chilli sauce. It makes a great high-protein breakfast, snack, or quick dinner.

Ingredients

  • 2 eggs
  • Salt, to taste
  • ½ tsp black pepper
  • 1 tsp oil
  • 2 garlic cloves, finely chopped
  • ½ tsp finely chopped ginger
  • ½–1 green chilli, chopped
  • 1 tsp soy sauce
  • 1 tsp tomato or chilli sauce
  • ½ tsp corn flour
  • ¼ cup water
  • 1–2 tsp fresh lemon juice
  • ½ tsp lemon zest, optional
  • Spring onion or coriander for garnish

Method

Whisk the eggs with a little salt and black pepper. Heat a non-stick pan with a few drops of oil and prepare a thin omelette. Once cooked, remove it from the pan, cut it into small bite-sized pieces, and keep aside.

In the same pan, add the remaining oil and sauté garlic, ginger, and green chilli for a few seconds until fragrant. Add soy sauce and chilli or tomato sauce and mix well.

In a small bowl, mix corn flour with water to make a smooth slurry. Pour it into the pan while stirring continuously. Cook for a minute until the sauce becomes lightly thick.

Season with salt and plenty of freshly ground black pepper. Add lemon juice and lemon zest for a fresh, tangy flavour. Finally, add the omelette pieces and gently toss until they are well coated with the sauce.

Garnish with spring onion or coriander and serve hot.

💡 Healthy Tip

Use minimal oil, choose low-sodium sauces, and increase the garlic, ginger, pepper, and lemon for maximum flavour without needing extra sauce or oil.