Cigs? I would wait untill my next bout of cold or flu when We go off the wretched things and give up.
Meat? we need to find alternatives. Give up red meat, it is not good. Deep water fish, away from poluted shores is better.
Mix your meat thing in with rice and eat less of it.
Pay more and get organic meat. Pigs are not good for eating, we can use their organs for human transplant, which is as close to canibalism as you want to go.
White meat, then on to tofu, tempeh etc.
Brown rice, millet, barley(cook well) etc. Corn is a grain also.
There is nothing wrong with a bowl of porridge every morning. Use barley malt or rice syrup, or raisins to sweeten. Baby figs even.
Use sya milk instead.