2.
Chia seeds are true little powerhouses: They promote digestion, provide long-lasting satiety, and are rich in omega-3 fatty acids, fiber, and protein.
Here you’ll find a clear plan and simple recipes that you can recreate with ingredients from any regular supermarket.
Breakfast ideas:
Option 1:
1 glass of water
Soak 3 tablespoons of chia seeds in 250 ml of water and drink.
Serve with: 1 small fruit salad or 1 small natural yogurt.
Option 2:
2 tablespoons of cooked quinoa
1 serving of mixed vegetables (e.g., cucumber, bell pepper, tomato)
1 cup of unsweetened soy milk
Stir in 1 tablespoon of chia seeds.
Option 3:
1 cup of unsweetened herbal tea
1 low-fat natural yogurt
Sprinkle 1 tablespoon of chia seeds over the yogurt.
Lunch:
Option 1:
Herb salad (e.g., romaine lettuce, arugula, spinach)
50 g cooked broccoli
1 grilled chicken breast
Sprinkle 1 tsp chia seeds over the salad.
Option 2:
Steamed vegetables (e.g., broccoli, zucchini, carrots)
150 g grilled beef
1 tsp chia seeds as a topping.
Option 3:
Salad with herbs, 50 g tuna (in water)
Sprinkle 1 tsp chia seeds + 1 tsp flax seeds over the salad.
Afternoon snack:
Option 1:
1
1 bowl of fresh fruit (e.g., berries, apple pieces)
Sprinkle 1 tsp chia seeds over the fruit.
Option 2:
1 cup herbal tea + 1 cup gelatin (sugar-free)
Stir in 1 tsp chia seeds.
Option 3:
1 container low-fat plain yogurt
Add 1 tsp chia seeds.
Simple recipes:
Eggplant tartare with chia seeds:
Ingredients:
2 large eggplants (diced)
2 onions (diced)
4 cloves garlic (pressed)
3 ripe tomatoes (diced)
2 tbsp chia seeds
2 eggs
100 ml skim milk
5 tbsp rolled oats (fine)
1 tbsp marjoram (fresh or dried)
½ bunch parsley and chives (chopped)
Salt to taste
1 tbsp cornstarch
2 tbsp breadcrumbs
Preparation:
Mix eggplant, onions, garlic, and tomatoes in a large bowl.
Add eggs, skim milk, oats, marjoram, and herbs; mix well.
Season with salt to taste.
Mix in chia seeds and cornstarch.
Transfer the mixture to a greased baking dish and sprinkle with breadcrumbs.
Bake in a preheated oven at 180°C for about 40 minutes.
Meatballs with tomato sauce and chia seeds:
Ingredients:
500 g lean ground beef
1 small onion (finely chopped)
1 egg
Tap the photo to view the full recipe
