{"id":15921,"date":"2025-09-09T08:02:53","date_gmt":"2025-09-09T06:02:53","guid":{"rendered":"https:\/\/www.mylasertabac.com\/mylasertabac-20-day-program-day-2\/"},"modified":"2025-09-10T08:20:18","modified_gmt":"2025-09-10T06:20:18","slug":"mylasertabac-20-day-program-day-2","status":"publish","type":"post","link":"https:\/\/www.mylasertabac.com\/en\/mylasertabac-20-day-program-day-2\/","title":{"rendered":"MyLaserTabac 20-day program &#8211; Day 2"},"content":{"rendered":"\n<p>Simple recipes to keep weight off after quitting smoking<\/p>\n\n<p>You&#8217;ve quit smoking thanks to <a href=\"https:\/\/www.mylasertabac.com\/en\/\">ear reflexology<\/a>, and that&#8217;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.   <\/p>\n\n<div style=\"height:23px\" 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>Every time you feel the urge to smoke, apply this simple and effective routine:<\/p>\n\n<ol class=\"wp-block-list\">\n<li><strong>Drink a large glass of water<\/strong> immediately to fill the mouth and boost hydration.<\/li>\n\n\n\n<li><strong>Breathing in 4-4<\/strong>: inhale deeply for 4 seconds, exhale for 4 seconds, repeat for 1 minute.<\/li>\n\n\n\n<li><strong>Move for 90 seconds<\/strong>: take dynamic steps, do some stretching or climb stairs to break the reflex.<\/li>\n\n\n\n<li><strong>Change the taste in your mouth<\/strong>: take a piece of fruit, a cinnamon stick or sugar-free chewing gum.<\/li>\n<\/ol>\n\n<p>In three minutes, the craving disappears. This routine should become your anti-smoking reflex. <\/p>\n\n<div style=\"height:23px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image alignleft size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-8-sept.-2025-a-17_04_45-1024x683.png\" alt=\"\" class=\"wp-image-15783\" style=\"width:545px;height:auto\" srcset=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-8-sept.-2025-a-17_04_45-1024x683.png 1024w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-8-sept.-2025-a-17_04_45-300x200.png 300w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-8-sept.-2025-a-17_04_45-768x512.png 768w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-8-sept.-2025-a-17_04_45.png 1536w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\">Breakfast &#8211; Light banana pancakes with plain yoghurt<\/h2>\n\n<p>A healthy alternative that keeps you going all morning and satisfies your sweet cravings without excess.<\/p>\n\n<p><strong>Ingredients (for 1 person)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>1 ripe banana<\/li>\n\n\n\n<li>1 egg<\/li>\n\n\n\n<li>40 g rolled oats<\/li>\n\n\n\n<li>\u00bd teaspoon baking powder <\/li>\n\n\n\n<li>1 teaspoon coconut oil (or mild olive oil) <\/li>\n\n\n\n<li>100 g plain yogurt (or skyr)<\/li>\n\n\n\n<li>1 teaspoon honey (optional) <\/li>\n\n\n\n<li>Some fresh fruit for garnish (raspberries, blueberries, apple pieces)<\/li>\n<\/ul>\n\n<div style=\"height:23px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Preparation<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Mash the banana in a bowl with a fork.<\/li>\n\n\n\n<li>Add egg, rolled oats and yeast. Mix to a smooth paste. <\/li>\n\n\n\n<li>Heat a frying pan with a little coconut oil, and cook small pancakes for 2 minutes on each side.<\/li>\n\n\n\n<li>Serve with plain yoghurt, a drizzle of honey and fresh fruit.<\/li>\n<\/ol>\n\n<div style=\"height:23px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Why does it work?<\/strong><br\/>The natural sugars in bananas and the fiber in oats prevent cravings. Combined with protein-rich yoghurt, you can easily hold out until lunchtime. <\/p>\n\n<div style=\"height:23px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Also read: <a href=\"https:\/\/www.mylasertabac.com\/en\/mylasertabac-20-day-program-day-3\/\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">Follow Day 3 for new recipes to keep weight off when you quit smoking.<\/mark><\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:23px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image alignleft size-large is-resized\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Que-manger-au-dejeuner-pour-ne-pas-grossir-quand-ont-arrete-de-fumer-1024x683.png\" alt=\"\" class=\"wp-image-15791\" style=\"width:550px;height:auto\" srcset=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Que-manger-au-dejeuner-pour-ne-pas-grossir-quand-ont-arrete-de-fumer-1024x683.png 1024w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Que-manger-au-dejeuner-pour-ne-pas-grossir-quand-ont-arrete-de-fumer-300x200.png 300w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Que-manger-au-dejeuner-pour-ne-pas-grossir-quand-ont-arrete-de-fumer-768x512.png 768w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Que-manger-au-dejeuner-pour-ne-pas-grossir-quand-ont-arrete-de-fumer.png 1536w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\">Lunch &#8211; Green lentil salad with smoked salmon and avocado<\/h2>\n\n<p>A nourishing meal, rich in protein and healthy fats, perfect for curbing snacking cravings.<\/p>\n\n<p><strong>Ingredients (for 1 person)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>80 g cooked green lentils<\/li>\n\n\n\n<li>60 g good quality smoked salmon<\/li>\n\n\n\n<li>\u00bd avocado<\/li>\n\n\n\n<li>1 carrot, grated<\/li>\n\n\n\n<li>1 handful baby greens (arugula, lamb&#8217;s lettuce or spinach)<\/li>\n\n\n\n<li>Juice of \u00bd lemon<\/li>\n\n\n\n<li>1 tablespoon extra-virgin olive oil <\/li>\n\n\n\n<li>1 pinch black pepper<\/li>\n<\/ul>\n\n<p><\/p>\n\n<div style=\"height:51px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Preparation<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Cook lentils if necessary (20 minutes in boiling water), then leave to cool.<\/li>\n\n\n\n<li>Cut salmon into strips and dice avocado.<\/li>\n\n\n\n<li>Place the baby greens, lentils, grated carrot, salmon and avocado on a plate.<\/li>\n\n\n\n<li>Drizzle with olive oil and lemon juice, season lightly with pepper.<\/li>\n<\/ol>\n\n<p><strong>Why does it work?<\/strong><br\/>Lentils provide fiber and vegetable protein, smoked salmon omega-3s benefit the nervous system, and avocados prolong satiety with their healthy fats.<\/p>\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image alignleft size-large is-resized\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/repas-pour-ne-pas-grossir-quand-ont-est-en-sevrage-tabagique-1024x683.png\" alt=\"\" class=\"wp-image-15799\" style=\"width:529px;height:auto\" srcset=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/repas-pour-ne-pas-grossir-quand-ont-est-en-sevrage-tabagique-1024x683.png 1024w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/repas-pour-ne-pas-grossir-quand-ont-est-en-sevrage-tabagique-300x200.png 300w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/repas-pour-ne-pas-grossir-quand-ont-est-en-sevrage-tabagique-768x512.png 768w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/repas-pour-ne-pas-grossir-quand-ont-est-en-sevrage-tabagique.png 1536w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\">Dinner &#8211; Baked cod fillet, steamed vegetables and yoghurt sauce<\/h2>\n\n<p>A light evening meal that&#8217;s easy to digest, satisfying and easy to prepare.<\/p>\n\n<p><strong>Ingredients (for 1 person)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>150 g fresh cod fillet<\/li>\n\n\n\n<li>1 small zucchini<\/li>\n\n\n\n<li>1 carrot<\/li>\n\n\n\n<li>1 broccoli flower<\/li>\n\n\n\n<li>1 tsp. olive oil <\/li>\n\n\n\n<li>Salt, pepper, herbes de Provence<\/li>\n\n\n\n<li>2 tablespoons plain yogurt <\/li>\n\n\n\n<li>1 tsp. sweet mustard <\/li>\n\n\n\n<li>Lemon juice<\/li>\n<\/ul>\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Preparation<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Preheat oven to 180\u00b0C. Place the cod fillet in a dish, season with salt, pepper, herbs and a drizzle of olive oil. Cook for 15 minutes. <\/li>\n\n\n\n<li>Meanwhile, steam the vegetables for 10 minutes.<\/li>\n\n\n\n<li>Mix the yoghurt, mustard and a little lemon juice to make the sauce.<\/li>\n\n\n\n<li>Serve fish with vegetables and drizzle with yoghurt sauce.<\/li>\n<\/ol>\n\n<div style=\"height:38px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Also read : <a href=\"https:\/\/www.mylasertabac.com\/en\/news\/anti-smoking-and-addictions-laser-training\/\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">If you&#8217;re looking to launch a booming new business, we offer training courses to help you become an expert in the field of anti-smoking lasers. <\/mark><\/a> <\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:38px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image alignright size-large is-resized\"><a href=\"https:\/\/www.mylasertabac.com\/en\/our-centers\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"668\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/tu-veux-arreter-de-fumer-Clique-ici--1024x668.jpg\" alt=\"\" class=\"wp-image-13752\" style=\"width:458px;height:auto\" srcset=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/tu-veux-arreter-de-fumer-Clique-ici--1024x668.jpg 1024w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/tu-veux-arreter-de-fumer-Clique-ici--300x196.jpg 300w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/tu-veux-arreter-de-fumer-Clique-ici--768x501.jpg 768w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/tu-veux-arreter-de-fumer-Clique-ici-.jpg 1206w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n<p><strong>Why does it work?<\/strong><\/p>\n\n<p><br\/>A light, protein-packed dinner avoids night-time cravings, while being easy to digest. Vegetables provide volume and fiber without excess calories. <\/p>\n\n<h2 class=\"wp-block-heading\">Optional snack<\/h2>\n\n<p>A handful of almonds (20 g) or an apple. Only when you&#8217;re really hungry, not out of habit. <\/p>\n\n<div style=\"height:44px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Conclusion of Day 2<\/h2>\n\n<p>You&#8217;ve just reached a new milestone: a balanced, satiating menu that&#8217;s easy to prepare, combined with quick and effective anti-cravings gestures. Every meal becomes a victory, every craving overcome strengthens your new life. <\/p>\n\n<p>If you&#8217;re in the middle of withdrawal, <strong>congratulations<\/strong>. You&#8217;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 <a href=\"https:\/\/www.mylasertabac.com\/en\/\">MyLaserTabac<\/a>, we believe in your success, and we&#8217;re here to give you the strength to see it through.    <\/p>\n\n<div style=\"height:42px\" 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>Simple recipes to keep weight off after quitting smoking You&#8217;ve quit smoking thanks to ear reflexology, and that&#8217;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 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15776,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[150],"tags":[],"class_list":["post-15921","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MyLaserTabac 20-day program - Day 2 - My Laser Tabac<\/title>\n<meta name=\"description\" content=\"Discover a balanced menu for the second day to avoid putting on weight after quitting smoking and stay motivated.\" \/>\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-2\/\" \/>\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 2 - My Laser Tabac\" \/>\n<meta property=\"og:description\" content=\"Discover a balanced menu for the second day to avoid putting on weight after quitting smoking and stay motivated.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mylasertabac.com\/en\/mylasertabac-20-day-program-day-2\/\" \/>\n<meta property=\"og:site_name\" content=\"My Laser Tabac\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/profile.php?id=61571554707319\" \/>\n<meta property=\"article:published_time\" content=\"2025-09-09T06:02:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-10T06:20:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Jour-2-repas-pour-ne-pas-grossir--1024x683.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"683\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Florian Fortes\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Florian Fortes\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.mylasertabac.com\\\/en\\\/mylasertabac-20-day-program-day-2\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.mylasertabac.com\\\/en\\\/mylasertabac-20-day-program-day-2\\\/\"},\"author\":{\"name\":\"Florian Fortes\",\"@id\":\"https:\\\/\\\/www.mylasertabac.com\\\/en\\\/#\\\/schema\\\/person\\\/02c249cb76d912efb6c315ec23eccdf3\"},\"headline\":\"MyLaserTabac 20-day program &#8211; 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