MyLaserTabac 20-day program – Day 1

Simple recipes to keep weight off after quitting smoking

You’ve quit smoking thanks to our method. Today, we’re here to support you. And as you know, the question often comes up: will I put on weight now that nicotine is no longer speeding up my metabolism? Our answer lies in three key ideas for that first day: satiating meals, regular hydration, and an anti-envy routine that’s easy to apply anywhere.

The question of the day

What to eat today, DAY 1, to stay full without putting on weight and avoid between-meal cravings?

MyLaserTabac anti-envy express method

Repeat whenever you feel the urge to smoke (before cooking, after a meal, in the car, at the office):

1. Drink a large glass of water.
2. Breathe 4-4: inhale 4 seconds, exhale 4 seconds, for 1 minute.
3. Move for 90 seconds: climb stairs, do 20 squats or 30 dynamic steps.
4. Change the taste in your mouth: chew a cinnamon stick or sugar-free chewing gum.
   Within 3 minutes, the craving subsides. Repeat as often as necessary.

Day 1 shopping list

Wholemeal oat flakes – semi-skimmed milk or unsweetened vegetable drink – skyr or 0-3% fromage frais – an apple – cinnamon – eggs – quinoa – chicken breast – carrots – zucchini – cherry tomatoes – salad mix – lemon – plain yoghurt – garlic – fresh herbs (parsley, chives) – olive oil – cider vinegar – salt, pepper, paprika.

Breakfast – Cinnamon apple bowlcake, lemon skyr

Long-lasting satiety, controlled sugar, stable energy.

Serves 1
Total time 10 min (prep 5 min, cook 2-3 min, rest 2 min)

Ingredients
– 40 g rolled oats – 100 ml milk or vegetable drink – 1 egg – ½ grated apple – ½ tsp cinnamon – 1 pinch salt
– 120 g skyr or fromage blanc – fine zest of ½ lemon – 1 tsp lemon juice – 1 tsp honey or agave syrup (optional)

Steps

1. In a bowl, combine oats, milk, egg, grated apple, cinnamon and salt.
2. Microwave 2 min 30 – 3 min at 800 W. Let stand 2 min.
3. Mix skyr, lemon zest and juice. Serve over bowlcake. Add a little sugar if necessary.

Satiety tip
Add 10 g of chopped nuts if you have a long morning. Drink a large glass of water immediately afterwards.

Lunch – Warm quinoa, grilled chicken, roasted vegetables

Lean protein, fibre, high food volume for low calories.

Serves 1
Total time 30 min (preparation 10 min, cooking 20 min)

Ingredients
– 60 g raw quinoa – 120 g chicken breast – 1 small carrot – ½ zucchini – 6 cherry tomatoes – 1 tbsp olive oil – 1 clove garlic, minced – ½ tsp paprika – salt, pepper – juice of ½ lemon – a few parsley leaves – 1 tbsp plain yoghurt for the sauce

Steps

1. Preheat oven to 200°C. Dice carrot and zucchini, mix with ½ tbsp. oil, garlic, paprika, salt and pepper. Bake for 18-20 min.
2. Rinse quinoa, cook 12 min in 2 parts salted water, drain.
3. Pan-fry chicken 3-4 min on each side with ½ tbsp. oil. Season with salt and pepper and slice.
4. Mix quinoa, roasted vegetables and cherry tomatoes. Drizzle with a quick sauce of yogurt + lemon + parsley. Place chicken on top.

Satiety tip
Chew slowly. At the end of your meal, take a 90-second brisk walk to cut down on cigarette cravings.

Dinner – Tender greens omelette and crisp salad

Light in the evening, rich in protein, easy to digest.

Serves 1
Total time 15 min (preparation 5 min, cooking 5-7 min)

Ingredients
– 2 eggs + 1 white – 1 handful chopped chives or parsley – 1 small grated zucchini – 1 tsp olive oil – salt, pepper
Crunchy salad
– salad mix – ½ grated carrot – 1 tsp olive oil – 1 tsp cider vinegar – salt, pepper

Steps

1. Beat eggs and egg white, add herbs, zucchini, salt and pepper.
2. Heat the oil in a frying pan, pour in the mixture, cook for 2-3 min, fold and cook for a further 1-2 min.
3. Toss the salad with the vinaigrette. Serve the omelette with the salad.

Satiety tip
Finish with a hot infusion. If you feel the need to smoke again, practice breathing 4-4 for 2 minutes.

Anti-envy snacks (optional)

An apple or plain yoghurt with cinnamon. Priority hydration: 6 to 8 glasses of water throughout the day.

Why Day 1 works

– Protein at every meal to stabilize blood sugar levels and limit cravings.
– Fiber from wholegrain cereals and vegetables for volume and satiety.
– Measured quality fats (olive oil, optional nuts) for a satisfying taste without excess calories.
– Anti-envy rituals integrated into daily life, to avoid the association of meals and cigarettes.

MyLaserTabac accompanies you beyond the session: every day, a clear, duplicable menu designed for your success. Tomorrow, day 2, we continue with three new recipes that are just as simple and satiating, and another anti-envy express tip.