{"id":15726,"date":"2025-09-08T13:16:10","date_gmt":"2025-09-08T11:16:10","guid":{"rendered":"https:\/\/www.mylasertabac.com\/mylasertabac-20-day-program-day-1\/"},"modified":"2025-09-09T09:46:36","modified_gmt":"2025-09-09T07:46:36","slug":"mylasertabac-20-day-program-day-1","status":"publish","type":"post","link":"https:\/\/www.mylasertabac.com\/en\/mylasertabac-20-day-program-day-1\/","title":{"rendered":"MyLaserTabac 20-day program – Day 1"},"content":{"rendered":"\n

Simple recipes to keep weight off after quitting smoking<\/p>\n\n

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. <\/p>\n\n

The question of the day<\/h2>\n\n

What to eat today, DAY 1, to stay full without putting on weight and avoid between-meal cravings?<\/p>\n\n

<\/div>\n\n
\"\"<\/figure>\n\n

MyLaserTabac anti-envy express method<\/h2>\n\n

Repeat whenever you feel the urge to smoke (before cooking, after a meal, in the car, at the office):<\/p>\n\n

    \n
  1. Drink a large glass of water.<\/li>\n\n\n\n
  2. Breathe 4-4: inhale 4 seconds, exhale 4 seconds, for 1 minute.<\/li>\n\n\n\n
  3. Move for 90 seconds: climb stairs, do 20 squats or 30 dynamic steps.<\/li>\n\n\n\n
  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. <\/li>\n<\/ol>\n\n
    <\/div>\n\n

    Day 1 shopping list<\/h2>\n\n

    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.<\/p>\n\n

    <\/div>\n\n
    \"\"<\/figure>\n\n

    Breakfast – Cinnamon apple bowlcake, lemon skyr<\/h2>\n\n

    Long-lasting satiety, controlled sugar, stable energy.<\/p>\n\n

    Serves 1Total time 10 min (prep 5 min, cook 2-3 min, rest 2 min)<\/p>\n\n

    Ingredients– 40 g rolled oats – 100 ml milk or vegetable drink – 1 egg – \u00bd grated apple – \u00bd tsp cinnamon – 1 pinch salt– 120 g skyr or fromage blanc – fine zest of \u00bd lemon – 1 tsp lemon juice – 1 tsp honey or agave syrup (optional) <\/p>\n\n

    Steps<\/p>\n\n

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

      Satiety tipAdd 10 g of chopped nuts if you have a long morning. Drink a large glass of water immediately afterwards. <\/p>\n\n

      <\/div>\n\n
      \"\"<\/figure>\n\n

      Lunch – Warm quinoa, grilled chicken, roasted vegetables<\/h2>\n\n

      Lean protein, fibre, high food volume for low calories.<\/p>\n\n

      Serves 1Total time 30 min (preparation 10 min, cooking 20 min)<\/p>\n\n

      Ingredients– 60 g raw quinoa – 120 g chicken breast – 1 small carrot – \u00bd zucchini – 6 cherry tomatoes – 1 tbsp olive oil – 1 clove garlic, minced – \u00bd tsp paprika – salt, pepper – juice of \u00bd lemon – a few parsley leaves – 1 tbsp plain yoghurt for the sauce <\/p>\n\n

      <\/p>\n\n

      <\/div>\n\n

      Steps<\/p>\n\n

        \n
      1. Preheat oven to 200\u00b0C. Dice carrot and zucchini, mix with \u00bd tbsp. oil, garlic, paprika, salt and pepper. Bake for 18-20 min. <\/li>\n\n\n\n
      2. Rinse quinoa, cook 12 min in 2 parts salted water, drain.<\/li>\n\n\n\n
      3. Pan-fry chicken 3-4 min on each side with \u00bd tbsp. oil. Season with salt and pepper and slice. <\/li>\n\n\n\n
      4. Mix quinoa, roasted vegetables and cherry tomatoes. Drizzle with a quick sauce of yogurt + lemon + parsley. Place chicken on top. <\/li>\n<\/ol>\n\n
        <\/div>\n\n

        Satiety tipChew slowly. At the end of your meal, take a 90-second brisk walk to cut down on cigarette cravings. <\/p>\n\n

        <\/div>\n\n
        \"\"<\/figure>\n\n

        Dinner – Tender greens omelette and crisp salad<\/h2>\n\n

        Light in the evening, rich in protein, easy to digest.<\/p>\n\n

        Serves 1Total time 15 min (preparation 5 min, cooking 5-7 min)<\/p>\n\n

        Ingredients– 2 eggs + 1 white – 1 handful chopped chives or parsley – 1 small grated zucchini – 1 tsp olive oil – salt, pepperCrunchy salad– salad mix – \u00bd grated carrot – 1 tsp olive oil – 1 tsp cider vinegar – salt, pepper <\/p>\n\n

        <\/div>\n\n

        Steps<\/p>\n\n

          \n
        1. Beat eggs and egg white, add herbs, zucchini, salt and pepper.<\/li>\n\n\n\n
        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.<\/li>\n\n\n\n
        3. Toss the salad with the vinaigrette. Serve the omelette with the salad. <\/li>\n<\/ol>\n\n

          Satiety tipFinish with a hot infusion. If you feel the need to smoke again, practice breathing 4-4 for 2 minutes. <\/p>\n\n

          <\/div>\n\n
          Read also: If you want to start your own business, we’re looking for partners to become the expert in smoking cessation.<\/mark><\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n
          <\/div>\n\n

          Anti-envy snacks (optional)<\/h2>\n\n

          An apple or plain yoghurt with cinnamon. Priority hydration: 6 to 8 glasses of water throughout the day. <\/p>\n\n

          <\/div>\n\n

          Why Day 1 works<\/h2>\n\n

          – 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.<\/p>\n\n

          MyLaserTabac <\/a>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. <\/p>\n\n

          <\/div>\n\n
          Follow the second recipe DAY 2: https:\/\/www.mylasertabac.com\/programme-20-jours-mylasertabac-jour-2\/<\/mark><\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n
          <\/div>\n\n
          \"\"<\/figure>\n","protected":false},"excerpt":{"rendered":"

          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 […]<\/p>\n","protected":false},"author":2,"featured_media":15720,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[150],"tags":[],"class_list":["post-15726","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"yoast_head":"\nMyLaserTabac 20-day program - Day 1 - My Laser Tabac<\/title>\n<meta name=\"description\" content=\"Discover a balanced menu day 1 to avoid putting on weight after smoking cessation thanks to MyLaserTabac support.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mylasertabac.com\/en\/mylasertabac-20-day-program-day-1\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MyLaserTabac 20-day program - 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