Balanced recipes to keep weight off after quitting smoking
You’ve quit smoking thanks to the MyLaserTabac method, and it’s a life-changing victory. But like many ex-smokers, one worry keeps coming back: am I going to put on weight? This fear is legitimate, because nicotine stimulates the metabolism and reduces the appetite. When you stop, your body returns to its normal rhythm, and cravings can set in.
That’s where we come in. MyLaserTabac doesn’t just free you from cigarettes: we support you after you’ve quit, giving you simple, balanced and satisfying menus every day to help you keep your figure while consolidating your new tobacco-free life.
Today, Day 3, discover a tasty, easy-to-prepare menu designed to support you at every meal.
The MyLaserTabac express anti-snacking method
Before cooking or at the slightest moment of weakness, apply our ritual:
- Drink a large glass of cool water to quench your thirst and hydrate your body.
- Breathe in 4-4: inhale 4 seconds, exhale 4 seconds, repeat 1 minute.
- Move for 90 seconds: walk briskly, do a few squats or stretches.
- Change the taste in your mouth: crunch an apple, chew sugar-free gum.
In 3 minutes, the craving disappears.
Breakfast – Energy smoothie bowl with red berries and chia seeds
A vitamin-packed wake-up call that curbs your appetite without excess calories.
Ingredients (for 1 person)
- 150 g plain yogurt (or skyr)
- 100 g red fruit (fresh or frozen)
- ½ banana
- 1 tbsp. rolled oats
- 1 teaspoon chia seeds
- Some fresh fruit for topping (kiwi, blueberries, strawberries)
Preparation
- Blend the yoghurt, red berries, half a banana and rolled oats.
- Pour into a bowl.
- Add the remaining fresh fruit on top and sprinkle with chia seeds.
Why does it work?
A blend of fiber, antioxidants and protein to start the day without sugar peaks or cravings.
Lunch – Tuna wrap with crunchy vegetables and light fromage frais
A quick, fresh and satisfying meal, perfect for taking to the office.
Ingredients (for 1 wrap)
- 1 large whole-wheat tortilla
- 1 can plain tuna (120 g)
- 2 tablespoons low-fat fromage frais
- ½ grated carrot
- ½ cucumber sticks
- A few salad leaves
- Lemon juice, salt, pepper
Preparation
- Mix the drained tuna with the fromage frais, a little lemon juice, salt and pepper.
- Spread this mixture over the tortilla.
- Add raw vegetables and salad leaves.
- Roll wrap tightly and cut in half.
Why does it work?
The tuna provides lean protein, the vegetables fiber and crunch, all in a convenient, satiating format.
Dinner – Light zucchini and tomato gratin with Parmesan cheese
A warm and tasty dinner, light on fat but rich in flavour.
Ingredients (for 1 person)
- 1 zucchini
- 2 tomatoes
- 1 small onion
- 1 tablespoon olive oil
- 20 g grated Parmesan cheese
- Salt, pepper, herbes de Provence
Preparation
- Preheat oven to 180°C.
- Mince the onion and sauté for 2 minutes in the olive oil.
- Slice the zucchini and tomatoes.
- Alternate zucchini and tomatoes in a gratin dish, add onion, salt and pepper, and sprinkle with herbs.
- Sprinkle with Parmesan and bake for 20 minutes.
Why does it work?
A warm dish that satisfies without excess calories, rich in fibre and perfect for ending the day without heaviness.
Optional snack
A handful of nuts (20 g) or an apple. Always choose fresh fruit rather than cookies or sweets.
Conclusion
You have quit smoking thanks to MyLaserTabacand now you’re worried about putting on weight. We’ve got the solution: every day, a menu designed just for you, to keep you motivated and your figure in shape.
Congratulations to you on quitting smoking. Keep going, don’t give up. Every day without a cigarette is a victory. You’re winning in every way: health, energy, confidence. MyLaserTabac is here to help you, step by step, meal by meal.
