MyLaserTabac 20-day program – Day 2

Simple recipes to keep weight off after quitting smoking

You’ve quit smoking thanks to ear reflexology, and that’s a victory worth celebrating every day. But another question often comes up: how can you avoid putting on weight without spending your days depriving yourself? The secret lies not in restrictions, but in balanced, nourishing meals that are quick to prepare. Today, on Day 2, we offer you a complete and accessible menu that will help you calm your cravings, stay full and move serenely forward in your weaning.

The MyLaserTabac express anti-snacking method

Every time you feel the urge to smoke, apply this simple and effective routine:

1. Drink a large glass of water immediately to fill the mouth and boost hydration.
2. Breathing in 4-4: inhale deeply for 4 seconds, exhale for 4 seconds, repeat for 1 minute.
3. Move for 90 seconds: take dynamic steps, do some stretching or climb stairs to break the reflex.
4. Change the taste in your mouth: take a piece of fruit, a cinnamon stick or sugar-free chewing gum.

In three minutes, the craving disappears. This routine should become your anti-smoking reflex.

Breakfast – Light banana pancakes with plain yoghurt

A healthy alternative that keeps you going all morning and satisfies your sweet cravings without excess.

Ingredients (for 1 person)

• 1 ripe banana
• 1 egg
• 40 g rolled oats
• ½ teaspoon baking powder
• 1 teaspoon coconut oil (or mild olive oil)
• 100 g plain yogurt (or skyr)
• 1 teaspoon honey (optional)
• Some fresh fruit for garnish (raspberries, blueberries, apple pieces)

Preparation

1. Mash the banana in a bowl with a fork.
2. Add egg, rolled oats and yeast. Mix to a smooth paste.
3. Heat a frying pan with a little coconut oil, and cook small pancakes for 2 minutes on each side.
4. Serve with plain yoghurt, a drizzle of honey and fresh fruit.

Why does it work?
The natural sugars in bananas and the fiber in oats prevent cravings. Combined with protein-rich yoghurt, you can easily hold out until lunchtime.

Lunch – Green lentil salad with smoked salmon and avocado

A nourishing meal, rich in protein and healthy fats, perfect for curbing snacking cravings.

Ingredients (for 1 person)

• 80 g cooked green lentils
• 60 g good quality smoked salmon
• ½ avocado
• 1 carrot, grated
• 1 handful baby greens (arugula, lamb’s lettuce or spinach)
• Juice of ½ lemon
• 1 tablespoon extra-virgin olive oil
• 1 pinch black pepper

Preparation

1. Cook lentils if necessary (20 minutes in boiling water), then leave to cool.
2. Cut salmon into strips and dice avocado.
3. Place the baby greens, lentils, grated carrot, salmon and avocado on a plate.
4. Drizzle with olive oil and lemon juice, season lightly with pepper.

Why does it work?
Lentils provide fiber and vegetable protein, smoked salmon omega-3s benefit the nervous system, and avocados prolong satiety with their healthy fats.

Dinner – Baked cod fillet, steamed vegetables and yoghurt sauce

A light evening meal that’s easy to digest, satisfying and easy to prepare.

Ingredients (for 1 person)

• 150 g fresh cod fillet
• 1 small zucchini
• 1 carrot
• 1 broccoli flower
• 1 tsp. olive oil
• Salt, pepper, herbes de Provence
• 2 tablespoons plain yogurt
• 1 tsp. sweet mustard
• Lemon juice

Preparation

1. Preheat oven to 180°C. Place the cod fillet in a dish, season with salt, pepper, herbs and a drizzle of olive oil. Cook for 15 minutes.
2. Meanwhile, steam the vegetables for 10 minutes.
3. Mix the yoghurt, mustard and a little lemon juice to make the sauce.
4. Serve fish with vegetables and drizzle with yoghurt sauce.

Why does it work?

A light, protein-packed dinner avoids night-time cravings, while being easy to digest. Vegetables provide volume and fiber without excess calories.

Optional snack

A handful of almonds (20 g) or an apple. Only when you’re really hungry, not out of habit.

Conclusion of Day 2

You’ve just reached a new milestone: a balanced, satiating menu that’s easy to prepare, combined with quick and effective anti-cravings gestures. Every meal becomes a victory, every craving overcome strengthens your new life.

If you’re in the middle of withdrawal, congratulations. You’ve already come a long way. Keep up the good work. Every cigarette-free day is a victory for your health, your body and your mind. At MyLaserTabac, we believe in your success, and we’re here to give you the strength to see it through.