{"id":16054,"date":"2025-09-12T08:09:00","date_gmt":"2025-09-12T06:09:00","guid":{"rendered":"https:\/\/www.mylasertabac.com\/mylasertabac-20-day-program-day-5\/"},"modified":"2025-09-09T21:09:54","modified_gmt":"2025-09-09T19:09:54","slug":"mylasertabac-20-day-program-day-5","status":"publish","type":"post","link":"https:\/\/www.mylasertabac.com\/en\/mylasertabac-20-day-program-day-5\/","title":{"rendered":"MyLaserTabac 20-day program &#8211; Day 5"},"content":{"rendered":"\n<p>Balanced menus to keep weight off after quitting smoking<\/p>\n\n<p>You&#8217;ve quit smoking thanks to the <strong>MyLaserTabac<\/strong> method. Congratulations, that&#8217;s a life-changing decision. But the road doesn&#8217;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?    <\/p>\n\n<p>At <strong>MyLaserTabac<\/strong>, 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&#8217;re no longer alone, you have an ally to guide you, step by step.   <\/p>\n\n<p>Today, <strong>Day 5<\/strong>, discover three new balanced recipes, quick to prepare, with an estimated cost for each meal.<\/p>\n\n<div style=\"height:24px\" 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>When a craving arises :<\/p>\n\n<ol class=\"wp-block-list\">\n<li><strong>Drink a large glass of cool water<\/strong> \ud83d\udca7<\/li>\n\n\n\n<li><strong>Breathe deeply in 4-4<\/strong> (inhale 4 sec, exhale 4 sec, for 1 minute) \ud83c\udf2c\ufe0f<\/li>\n\n\n\n<li><strong>Move for 90 seconds<\/strong>: stretching, brisk walking, a few dynamic steps \ud83d\udeb6\u200d\u2642\ufe0f<\/li>\n\n\n\n<li><strong>Change the taste in your mouth<\/strong>: fresh fruit \ud83c\udf4f hot herbal tea or sugar-free chewing gum.<\/li>\n<\/ol>\n\n<p>In three minutes, you&#8217;re back in control.<\/p>\n\n<div style=\"height:24px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Breakfast &#8211; Cottage cheese with oatmeal, honey and pear<\/h2>\n\n<p>A gentle, satiating breakfast, rich in fibre and protein, to get the day off to a good start.<\/p>\n\n<p><strong>Ingredients (1 person)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>150 g 0% fromage frais or skyr<\/li>\n\n\n\n<li>30 g rolled oats<\/li>\n\n\n\n<li>\u00bd ripe pear, diced<\/li>\n\n\n\n<li>1 tsp. honey <\/li>\n\n\n\n<li>1 pinch cinnamon<\/li>\n<\/ul>\n\n<p><strong>Preparation<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Pour the fromage blanc into a bowl.<\/li>\n\n\n\n<li>Add the rolled oats and diced pear.<\/li>\n\n\n\n<li>Drizzle with honey and sprinkle with cinnamon.<\/li>\n<\/ol>\n\n<p><strong>Preparation time<\/strong>: 5 minutes<br\/><strong>Approximate cost<\/strong>: \u20ac1.20 per portion<\/p>\n\n<div style=\"height:24px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<h2 class=\"wp-block-heading\">Lunch &#8211; Buddha bowl with chicken, chickpeas and grilled vegetables<\/h2>\n\n<p>A complete, colorful and well-balanced meal that keeps you going all afternoon.<\/p>\n\n<p><strong>Ingredients (1 person)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>100 g chicken breast<\/li>\n\n\n\n<li>80 g cooked chickpeas<\/li>\n\n\n\n<li>\u00bd sweet potato<\/li>\n\n\n\n<li>\u00bd zucchini<\/li>\n\n\n\n<li>\u00bd avocado<\/li>\n\n\n\n<li>1 tablespoon olive oil <\/li>\n\n\n\n<li>Lemon juice, salt, pepper, paprika<\/li>\n<\/ul>\n\n<div style=\"height:15px\" 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 200\u00b0C. Dice the sweet potato and zucchini and season with olive oil, salt, pepper and paprika. Bake for 20 minutes.  <\/li>\n\n\n\n<li>Meanwhile, pan-fry the chicken for 3-4 minutes on each side.<\/li>\n\n\n\n<li>Place the chickpeas, roasted vegetables, sliced avocado and chicken in a bowl.<\/li>\n\n\n\n<li>Drizzle with lemon juice.<\/li>\n<\/ol>\n\n<p><strong>Preparation\/cooking time<\/strong>: 25 minutes<br\/><strong>Approximate cost<\/strong>: \u20ac3.50 per portion<\/p>\n\n<div style=\"height:12px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Dinner &#8211; Broccoli and potato soup with almond milk<\/h2>\n\n<p>A warm, digestible and satisfying dinner, ideal for the evening.<\/p>\n\n<p><strong>Ingredients (1 person)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>200 g broccoli<\/li>\n\n\n\n<li>1 small potato<\/li>\n\n\n\n<li>\u00bd onion<\/li>\n\n\n\n<li>200 ml vegetable stock<\/li>\n\n\n\n<li>100 ml unsweetened almond milk<\/li>\n\n\n\n<li>1 tsp. olive oil <\/li>\n\n\n\n<li>Salt and pepper<\/li>\n<\/ul>\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Preparation<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Mince the onion and saut\u00e9 in a pan with the olive oil.<\/li>\n\n\n\n<li>Add broccoli and diced potato. Cover with broth. <\/li>\n\n\n\n<li>Cook for 15 minutes over medium heat.<\/li>\n\n\n\n<li>Blend, add almond milk and adjust seasoning.<\/li>\n<\/ol>\n\n<p><strong>Preparation\/cooking time<\/strong>: 20 minutes<br\/><strong>Approximate cost<\/strong>: \u20ac2.00 per portion<\/p>\n\n<div style=\"height:24px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Optional snack<\/h2>\n\n<p>Plain yoghurt with a handful of nuts (approx. \u20ac1.20).<\/p>\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n<p>Each meal on <strong>Day 5<\/strong> is designed to be simple, fast, economical and satisfying. Thanks to <strong>MyLaserTabac<\/strong>, you&#8217;ve stopped smoking, you&#8217;re avoiding weight gain and you&#8217;re taking care of your health. <\/p>\n\n<p><strong>Congratulations to<\/strong> 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.   <\/p>\n\n<div style=\"height:24px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Balanced menus to keep weight off after quitting smoking You&#8217;ve quit smoking thanks to the MyLaserTabac method. Congratulations, that&#8217;s a life-changing decision. But the road doesn&#8217;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 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16084,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[80],"tags":[],"class_list":["post-16054","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"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 5 - 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-5\/\" \/>\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 5 - My Laser Tabac\" \/>\n<meta property=\"og:description\" content=\"Balanced menus to keep weight off after quitting smoking You&#8217;ve quit smoking thanks to the MyLaserTabac method. 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