{"id":15856,"date":"2025-09-10T08:09:11","date_gmt":"2025-09-10T06:09:11","guid":{"rendered":"https:\/\/www.mylasertabac.com\/mylasertabac-20-day-program-day-3\/"},"modified":"2025-09-08T22:56:05","modified_gmt":"2025-09-08T20:56:05","slug":"mylasertabac-20-day-program-day-3","status":"publish","type":"post","link":"https:\/\/www.mylasertabac.com\/en\/mylasertabac-20-day-program-day-3\/","title":{"rendered":"MyLaserTabac 20-day program &#8211; Day 3"},"content":{"rendered":"\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p class=\"wp-block-paragraph\">Balanced recipes to keep weight off after quitting smoking<\/p>\n\n<p class=\"wp-block-paragraph\">You&#8217;ve quit smoking thanks to the <strong>MyLaserTabac<\/strong> method, and it&#8217;s a life-changing victory. But like many ex-smokers, one worry keeps coming back: <em>am I going to put on weight?<\/em> 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.  <\/p>\n\n<p class=\"wp-block-paragraph\">That&#8217;s where we come in. MyLaserTabac doesn&#8217;t just free you from cigarettes: we support you <strong>after you&#8217;ve quit<\/strong>, giving you simple, balanced and satisfying menus every day to help you keep your figure while consolidating your new tobacco-free life. <\/p>\n\n<p class=\"wp-block-paragraph\">Today, <strong>Day 3<\/strong>, discover a tasty, easy-to-prepare menu designed to support you at every meal.<\/p>\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">The MyLaserTabac express anti-snacking method<\/h2>\n\n<p class=\"wp-block-paragraph\">Before cooking or at the slightest moment of weakness, apply our ritual:<\/p>\n\n<ol class=\"wp-block-list\">\n<li><strong>Drink a large glass of cool water<\/strong> to quench your thirst and hydrate your body.<\/li>\n\n\n\n<li><strong>Breathe in 4-4<\/strong>: inhale 4 seconds, exhale 4 seconds, repeat 1 minute.<\/li>\n\n\n\n<li><strong>Move for 90 seconds<\/strong>: walk briskly, do a few squats or stretches.<\/li>\n\n\n\n<li><strong>Change the taste in your mouth<\/strong>: crunch an apple, chew sugar-free gum.<\/li>\n<\/ol>\n\n<p class=\"wp-block-paragraph\">In 3 minutes, the craving disappears.<\/p>\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Breakfast &#8211; Energy smoothie bowl with red berries and chia seeds<\/h2>\n\n<p class=\"wp-block-paragraph\">A vitamin-packed wake-up call that curbs your appetite without excess calories.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Ingredients (for 1 person)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>150 g plain yogurt (or skyr)<\/li>\n\n\n\n<li>100 g red fruit (fresh or frozen)<\/li>\n\n\n\n<li>\u00bd banana<\/li>\n\n\n\n<li>1 tbsp. rolled oats <\/li>\n\n\n\n<li>1 teaspoon chia seeds <\/li>\n\n\n\n<li>Some fresh fruit for topping (kiwi, blueberries, strawberries)<\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><strong>Preparation<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Blend the yoghurt, red berries, half a banana and rolled oats.<\/li>\n\n\n\n<li>Pour into a bowl.<\/li>\n\n\n\n<li>Add the remaining fresh fruit on top and sprinkle with chia seeds.<\/li>\n<\/ol>\n\n<p class=\"wp-block-paragraph\"><strong>Why does it work?<\/strong><br\/>A blend of fiber, antioxidants and protein to start the day without sugar peaks or cravings.<\/p>\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Lunch &#8211; Tuna wrap with crunchy vegetables and light fromage frais<\/h2>\n\n<p class=\"wp-block-paragraph\">A quick, fresh and satisfying meal, perfect for taking to the office.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Ingredients (for 1 wrap)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>1 large whole-wheat tortilla<\/li>\n\n\n\n<li>1 can plain tuna (120 g)<\/li>\n\n\n\n<li>2 tablespoons low-fat fromage frais <\/li>\n\n\n\n<li>\u00bd grated carrot<\/li>\n\n\n\n<li>\u00bd cucumber sticks<\/li>\n\n\n\n<li>A few salad leaves<\/li>\n\n\n\n<li>Lemon juice, salt, pepper<\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><strong>Preparation<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Mix the drained tuna with the fromage frais, a little lemon juice, salt and pepper.<\/li>\n\n\n\n<li>Spread this mixture over the tortilla.<\/li>\n\n\n\n<li>Add raw vegetables and salad leaves.<\/li>\n\n\n\n<li>Roll wrap tightly and cut in half.<\/li>\n<\/ol>\n\n<p class=\"wp-block-paragraph\"><strong>Why does it work?<\/strong><br\/>The tuna provides lean protein, the vegetables fiber and crunch, all in a convenient, satiating format.<\/p>\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Dinner &#8211; Light zucchini and tomato gratin with Parmesan cheese<\/h2>\n\n<p class=\"wp-block-paragraph\">A warm and tasty dinner, light on fat but rich in flavour.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Ingredients (for 1 person)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>1 zucchini<\/li>\n\n\n\n<li>2 tomatoes<\/li>\n\n\n\n<li>1 small onion<\/li>\n\n\n\n<li>1 tablespoon olive oil <\/li>\n\n\n\n<li>20 g grated Parmesan cheese<\/li>\n\n\n\n<li>Salt, pepper, herbes de Provence<\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><strong>Preparation<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Preheat oven to 180\u00b0C.<\/li>\n\n\n\n<li>Mince the onion and saut\u00e9 for 2 minutes in the olive oil.<\/li>\n\n\n\n<li>Slice the zucchini and tomatoes.<\/li>\n\n\n\n<li>Alternate zucchini and tomatoes in a gratin dish, add onion, salt and pepper, and sprinkle with herbs.<\/li>\n\n\n\n<li>Sprinkle with Parmesan and bake for 20 minutes.<\/li>\n<\/ol>\n\n<p class=\"wp-block-paragraph\"><strong>Why does it work?<\/strong><br\/>A warm dish that satisfies without excess calories, rich in fibre and perfect for ending the day without heaviness.<\/p>\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Optional snack<\/h2>\n\n<p class=\"wp-block-paragraph\">A handful of nuts (20 g) or an apple. Always choose fresh fruit rather than cookies or sweets. <\/p>\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n<p class=\"wp-block-paragraph\">You have quit smoking thanks to <strong><a href=\"https:\/\/www.mylasertabac.com\/en\/\">MyLaserTabac<\/a><\/strong>and now you&#8217;re worried about putting on weight. We&#8217;ve got the solution: every day, a menu designed just for you, to keep you motivated and your figure in shape. <\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Congratulations to you on <a href=\"https:\/\/www.mylasertabac.com\/en\/\">quitting smoking<\/a>.<\/strong> Keep going, don&#8217;t give up. Every day without a cigarette is a victory. You&#8217;re winning in every way: health, energy, confidence. MyLaserTabac is here to help you, step by step, meal by meal.   <\/p>\n\n<div style=\"height:43px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/\/mlt-verteau.svg\" alt=\"\" class=\"wp-image-13\"\/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Balanced recipes to keep weight off after quitting smoking You&#8217;ve quit smoking thanks to the MyLaserTabac method, and it&#8217;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 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15838,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[150,80],"tags":[],"class_list":["post-15856","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MyLaserTabac 20-day program - Day 3 - My Laser Tabac<\/title>\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-3\/\" \/>\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 - Day 3 - My Laser Tabac\" \/>\n<meta property=\"og:description\" content=\"Balanced recipes to keep weight off after quitting smoking You&#8217;ve quit smoking thanks to the MyLaserTabac method, and it&#8217;s a life-changing victory. 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