Diet Plan, Recipes & Meal Planner to Support Your Decision to Quit Smoking

Prepare Delicious, Healthy Meals When You Want to Quit Smoking with MyFoodMyHealth Diet Plan & Meal Planner


What to Expect

Congratulations! You're taking the first step on a new and exciting journey that uses food and diet to help address your health conditions. That means you'll be making some positive, but necessary changes to how and what you eat to improve your health. In your meal planner you'll no doubt see recipes and ingredients that may seem unfamiliar and new. That is the point and intentional. If you have serious health conditions, it is very likely that you should not keep doing - or eating - everything you did in the past in the same way. You will need to expand your culinary palette and learn to embrace the changes as you journey to better health.

Get nutritional support to help you quit smoking by following the MyFoodMyHealth diet plan for those who want to quit smoking. Sign up for MyFoodMyHealth and for as little as $7.50 per month, you'll get:

  • Unlimited access to 100's of delicious, chef-created recipes - most you can prepare in less than 30 minutes
  • Personalized weekly meal planner tailored to help make it easier to quit smoking, plus other health conditions, allergies, and food dislikes
  • All recipes include a nutritional value table
  • You can substitute and add additional recipes, such as side dishes, desserts and snacks


  • Time-saving weekly shopping lists, pantry basics, and online shopping resources
  • Expert information on food and nutrition for those who quit smoking as well as other health conditions and allergies
  • Exclusive online access to cooking, nutrition and health tips, videos, articles, and more...

Get Dietary Support for when you Quit Smoking with the Delicious MyFoodMyHealth Diet

For less than the cost of one cookbook you'll gain immediate access to our meal planner, recipes specifically for those who wish to quit smoking, shopping lists, and more... Sign up today for a subscription to MyFoodMyHealth or view a Free Demo of the MyFoodMyHealth meal planner today.




MyFoodMyHealth Online Weekly Meal Planner

The Easy Way to Follow a Diet When You Quit Smoking

We know your life is busy. Our convenient, online meal planner makes it fast and easy for you to prepare healthy meals that help control craving and other symptoms when you quit smoking. It's filled with nutritious recipes so delicious and satisfying even the pickiest eaters will enjoy following the MyFoodMyHealth diet.

You can even add other health conditions and food allergies so you can prepare delicious food that meets the dietary needs of your whole family.


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Easily Support Multiple Health Conditions & Food Allergies with MyFoodMyHealth Meal Planner

Are you cooking for yourself and have multiple health conditions or food allergies? Or do you have a daughter with asthma, a spouse with diabetes and a son who hates broccoli and has a peanut allergy? No worries. Unlike other systems, MyFoodMyHealth takes everyone into account, whether you're cooking for one, two, or the whole family.

To start cooking delicious meals that meet everyone's health needs, simply set up your profile to include the health conditions, food allergies or food dislikes for you and your family members. The Meal Planner automatically generates meal plans and recipes that meet everyone's health needs. It's that easy!

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MyFoodMyHealth Diet to Help You When You Decide to Quit Smoking

Please Note: This meal planner is all about controlling levels of blood sugar so they do not spike during the day. Each serving has less than 50 grams of carbohydrates and less than 10% saturated fat. We follow the general guidelines and do not assume more exclusions than listed. If you need more specific food removals based on professional recommendation for your condition, or the severity of your condition, you are able to add more specific removals on your "My Profile" page.

Foods Especially Included in MyFoodMyHealth's "Quit Smoking Diet"

  • Plant protein
  • Vegetables
  • Fruit
  • Moderate whole grains
  • Moderate animal protein
  • Dairy

Foods Especially Excluded or Limited in MyFoodMyHealth's "Quit Smoking Diet"

  • Tropical Fruits

Delicious Foods to Eat if You Have Quit Smoking

While your meal planner will exclude the ingredients listed above, below are some additional notes about what to consider when eating if you have quit smoking. These are important to note when you are snacking or making your own recipes.

Smoking harms nearly every organ in the body, depleting many vital nutrients that protect against disease and reducing overall health. To make it easier to kick the habit and improve your health, incorporate natural foods into your diet high in vitamin C, B, selenium, omega-3 fatty acids, healthy oils, and other nutrients.

Great Herbs to Eat When You Decide to Quit Smoking

  • Oregano
  • Coriander

Great Foods to Eat to Provide Nutritional Support When You Quit Smoking

Enjoy the flavors from a wide array of colorful fruits and vegetables, fish, poultry, nuts, and seeds instead of a cigarette. They provide a tasty way to reduce your cigarette cravings while helping repair cell damage and protect against diseases related to smoking.

Vitamin C (Is usually depleted in smokers. Protects lungs and other organs damaged by the oxidants in tobacco smoke, prevents certain cancers.)

  • Cabbage, red
  • Oranges
  • Peppers, bell, red
  • Potatoes
  • Strawberries
  • Tangerines and other mandarins

Vitamin B (Is essential for a healthy nervous system and fights depression)

  • Asparagus
  • Banana
  • Bell peppers, red
  • Broccoli
  • Cabbage
  • Celery
  • Crimini mushrooms
  • Garlic
  • Mustard greens
  • Spinach
  • Tuna
  • Turnip greens
  • Kale

Selenium (Is depleted in smokers. Limits damage done by smoking, may help lower blood pressure and protect your heart)

  • Brazil nuts
  • Chicken
  • Eggs
  • Rice, brown
  • Shrimp
  • Sunflower seeds
  • Tuna
  • Wheat

Omega 3-Fatty Acids (Limits damage done by smoking, may help lower blood pressure and protect your heart)

  • Avocados
  • Flaxseed oil
  • Walnuts

Fish Oil Sources of Omega 3's

  • Cod (liver)
  • Crab
  • Herring
  • Mackerel
  • Oysters
  • Salmon  
  • Sardines
  • Trout
  • Tuna

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Sample Recipe for Quitting Smoking

 Turkey Burger with Spicy Avocado by Myra Kornfeld




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Why should I quit smoking?

Smoking is hazardous to your health, as everyone knows. Smoking is related to the following diseases: chronic cough, sinus congestion, fatigue, shortness of breath, cancer, chronic lung disorder, heart disease, stroke, weaken bones, cataracts, gum disease, hearing loss, fertility, slowed recovery after surgery, premature wrinkling, and graying of the hair. If you are a smoker, quitting smoking is probably the best thing you can do to improve your health.
Nicotine addiction is what makes kicking the habit so difficult for some people. Nicotine is a highly addictive drug that causes changes in the brain of people who smoke so they want more and more. Because of its addictiveness, it can cause withdrawal symptoms that make it a difficult habit to break. But with the right tools it can be done.

Common Quit Smoking Symptoms

Unfortunately, quitting smoking can be really tough on a person when you first stop. Common quit smoking symptoms include:

  • Anxiety
  • Depression
  • Nervousness
  • Irritability
  • Sleeplessness
  • Compulsive eating
  • Drowsiness
  • Fatigue
  • Tingling in the hands or feet
  • Sweating
  • Headaches
  • Cough accompanied by phlegm
  • Constipation
  • Cramps
  • Nausea
  • Craving for tobacco

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How MyFoodMyHealth Can Help You When You Quit Smoking


  • Our customized online meal planner uses the healing power of whole foods to help you quit smoking and reduce its damage. It takes into consideration the health conditions of everyone in your household, allowing you to serve wonderful meals that meet everyone's nutritional needs.

  • MyFoodMyHealth automatically generates a shopping list for you based on your conditions, making shopping easy.

  • Videos, cooking tips, recipes and an extensive glossary provide "the basics" you need to cook flavorful and nutritious meals.