The chia diet combines simple, everyday recipes with the health benefits of these tiny superfood seeds. Chia seeds provide energy, promote digestion, and ensure long-lasting satiety – ideal for anyone who wants to lose weight healthily and sustainably. With our easy-to-follow recipes and practical tips, you can easily change your diet and do something good for your body. Let’s get started together – step by step to a lighter, fitter you!
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 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 sugar-free gelatin
Stir in 1 tsp chia seeds.
Option 3:
1 cup low-fat natural 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
Tap the photo to see the full recipe
