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
1 tbsp marjoram (fresh or dried)
½ bunch parsley and chives (chopped)
Salt to taste
1 tbsp cornstarch
2 tbsp breadcrumbs
Preparation:
Mix the eggplant, onions, garlic, and tomatoes in a large bowl.
Add the eggs, skim milk, rolled oats, marjoram, and herbs and mix well.
Season with salt.
Stir in the chia seeds and cornstarch.
Place the mixture in a greased baking dish and sprinkle with breadcrumbs.
Bake in a preheated oven at 180°C (350°F) for about 40 minutes.
Meatballs with Tomato Sauce and Chia Seeds:
Ingredients:
500g (1 lb) lean ground beef
1 small onion (finely chopped)
1 egg
1 tbsp soy sauce (shoyu)
3 tbsp chia seeds
Preparation:
Mix the ground beef, onion, egg, and soy sauce thoroughly in a bowl.
Gradually mix in the chia seeds until the mixture is easily moldable.
Form small meatballs.
Place on a baking sheet and bake in the oven at 180°C (350°F) for about 20 minutes, or until cooked through.
Serve with prepared tomato sauce.
Papaya-Chia Smoothie:
Ingredients:
2 tbsp chia seeds
1 tbsp honey
6 strawberries
200 ml soy milk or rice milk
½ papaya (peeled and diced)
Preparation:
Place all ingredients in a blender.
Blend well until smooth and creamy.
Enjoy chilled!
Note: All ingredients are available in Germany at supermarkets such as Rewe, Edeka, Kaufland, or organic food stores.
