Balanced menus to keep weight off after quitting smoking
You’ve quit smoking thanks to the MyLaserTabac method. Congratulations, that’s a life-changing decision. But the road doesn’t end there: many people fear weight gain after saying goodbye to cigarettes. As you know, nicotine suppresses the appetite and stimulates the metabolism. So how do you avoid compensating with food?
At MyLaserTabac, we go beyond smoking cessation. Every day, we offer you easy, balanced and tasty meals to help you stay slim. And we also support those who want to free themselves from other addictions: sugar, alcohol and cannabis. You’re no longer alone, you have an ally to guide you, step by step.
Today, Day 5, discover three new balanced recipes, quick to prepare, with an estimated cost for each meal.
The MyLaserTabac express anti-snacking method
When a craving arises :
- Drink a large glass of cool water 💧
- Breathe deeply in 4-4 (inhale 4 sec, exhale 4 sec, for 1 minute) 🌬️
- Move for 90 seconds: stretching, brisk walking, a few dynamic steps 🚶♂️
- Change the taste in your mouth: fresh fruit 🍏 hot herbal tea or sugar-free chewing gum.
In three minutes, you’re back in control.
Breakfast – Cottage cheese with oatmeal, honey and pear
A gentle, satiating breakfast, rich in fibre and protein, to get the day off to a good start.
Ingredients (1 person)
- 150 g 0% fromage frais or skyr
- 30 g rolled oats
- ½ ripe pear, diced
- 1 tsp. honey
- 1 pinch cinnamon
Preparation
- Pour the fromage blanc into a bowl.
- Add the rolled oats and diced pear.
- Drizzle with honey and sprinkle with cinnamon.
Preparation time: 5 minutes
Approximate cost: €1.20 per portion
Lunch – Buddha bowl with chicken, chickpeas and grilled vegetables
A complete, colorful and well-balanced meal that keeps you going all afternoon.
Ingredients (1 person)
- 100 g chicken breast
- 80 g cooked chickpeas
- ½ sweet potato
- ½ zucchini
- ½ avocado
- 1 tablespoon olive oil
- Lemon juice, salt, pepper, paprika
Preparation
- Preheat oven to 200°C. Dice the sweet potato and zucchini and season with olive oil, salt, pepper and paprika. Bake for 20 minutes.
- Meanwhile, pan-fry the chicken for 3-4 minutes on each side.
- Place the chickpeas, roasted vegetables, sliced avocado and chicken in a bowl.
- Drizzle with lemon juice.
Preparation/cooking time: 25 minutes
Approximate cost: €3.50 per portion
Dinner – Broccoli and potato soup with almond milk
A warm, digestible and satisfying dinner, ideal for the evening.
Ingredients (1 person)
- 200 g broccoli
- 1 small potato
- ½ onion
- 200 ml vegetable stock
- 100 ml unsweetened almond milk
- 1 tsp. olive oil
- Salt and pepper
Preparation
- Mince the onion and sauté in a pan with the olive oil.
- Add broccoli and diced potato. Cover with broth.
- Cook for 15 minutes over medium heat.
- Blend, add almond milk and adjust seasoning.
Preparation/cooking time: 20 minutes
Approximate cost: €2.00 per portion
Optional snack
Plain yoghurt with a handful of nuts (approx. €1.20).
Conclusion
Each meal on Day 5 is designed to be simple, fast, economical and satisfying. Thanks to MyLaserTabac, you’ve stopped smoking, you’re avoiding weight gain and you’re taking care of your health.
Congratulations to you on following this program! Every day without cigarettes is a victory. Keep going, step by step. We are at your side to support you in your weaning and in your balanced diet, against tobacco and all addictions.
