{"id":15945,"date":"2025-09-11T08:33:20","date_gmt":"2025-09-11T06:33:20","guid":{"rendered":"https:\/\/www.mylasertabac.com\/mylasertabac-20-dagenprogramma-dag-4\/"},"modified":"2025-09-11T08:34:46","modified_gmt":"2025-09-11T06:34:46","slug":"mylasertabac-20-dagenprogramma-dag-4","status":"publish","type":"post","link":"https:\/\/www.mylasertabac.com\/nl\/mylasertabac-20-dagenprogramma-dag-4\/","title":{"rendered":"MyLaserTabac 20-dagenprogramma &#8211; Dag 4"},"content":{"rendered":"\n<p>Uitgebalanceerde recepten om af te vallen na het stoppen met roken<\/p>\n\n<p>U bent gestopt met roken dankzij <strong><a href=\"https:\/\/www.mylasertabac.com\/nl\/\">MyLaserTabac<\/a><\/strong>de methode die je bevrijdt van verslavingen aan tabak, suiker, alcohol en cannabis. Het is een enorme overwinning. Er komt echter vaak een twijfel bij je op: <em>ga ik aankomen nu ik gestopt ben?<\/em>  <\/p>\n\n<p>Bij MyLaserTabac weten we dat stoppen met roken een wedergeboorte moet zijn, geen bron van nieuwe zorgen. Daarom ondersteunen we je elke dag met een eenvoudig, smakelijk en uitgebalanceerd 20-daags dieetprogramma. Vandaag, op <strong>dag 4<\/strong>, zijn hier drie makkelijk te maken recepten om je trek te stillen, je figuur te behouden en je nieuwe leven zonder sigaretten te consolideren.  <\/p>\n\n<div style=\"height:29px\" 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\/nl\/onze-centra\/\"><img fetchpriority=\"high\" 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:519px;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<h2 class=\"wp-block-heading\">De MyLaserTabac uitdrukkelijke antirookmethode<\/h2>\n\n<p>Voordat je aan tafel gaat of als je zin krijgt om te roken, pas dan ons uitdrukkelijke ritueel toe:<\/p>\n\n<ol class=\"wp-block-list\">\n<li><strong>Drink een groot glas koel water<\/strong> \ud83d\udca7<\/li>\n\n\n\n<li><strong>Adem 4 seconden diep in, adem dan 4 seconden uit<\/strong> \ud83c\udf2c\ufe0f (1 minuut herhalen)<\/li>\n\n\n\n<li><strong>Beweeg 90 seconden<\/strong> \ud83d\udeb6\u200d\u2642\ufe0f (stevig wandelen, squats, eenvoudige stretching)<\/li>\n\n\n\n<li><strong>Verander de smaak in je mond<\/strong> \ud83c\udf4f (appel, suikervrije kauwgom, kaneelstokje)<\/li>\n<\/ol>\n\n<p>Binnen drie minuten verdwijnt de drang en heb je de controle weer terug.<\/p>\n\n<div style=\"height:37px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/jour-4-repas-pour-ne-pas-grossir-quand-ont-arrete-de-fumer-1024x683.png\" alt=\"\" class=\"wp-image-15936\" srcset=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/jour-4-repas-pour-ne-pas-grossir-quand-ont-arrete-de-fumer-1024x683.png 1024w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/jour-4-repas-pour-ne-pas-grossir-quand-ont-arrete-de-fumer-300x200.png 300w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/jour-4-repas-pour-ne-pas-grossir-quand-ont-arrete-de-fumer-768x512.png 768w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/jour-4-repas-pour-ne-pas-grossir-quand-ont-arrete-de-fumer.png 1536w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<div style=\"height:34px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Ontbijt &#8211; Volkoren avocado, gepocheerd ei en pompoenzaad sandwiches<\/h2>\n\n<p>Een heerlijke en verzadigende wake-up call, rijk aan gezonde vetten en eiwitten.<\/p>\n\n<p><strong>Ingredi\u00ebnten (voor 1 persoon)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>2 sneetjes volkoren toast<\/li>\n\n\n\n<li>\u00bd rijpe avocado<\/li>\n\n\n\n<li>1 vers ei<\/li>\n\n\n\n<li>1 theelepel witte azijn <\/li>\n\n\n\n<li>1 snufje zout, peper<\/li>\n\n\n\n<li>1 el. pompoenpitten <\/li>\n<\/ul>\n\n<p><strong>Voorbereiding<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Pureer de avocado met een vork en breng op smaak met zout en peper.<\/li>\n\n\n\n<li>Breng een kleine pan water aan de kook, voeg de azijn toe en pocheer het ei 3 minuten.<\/li>\n\n\n\n<li>Besmeer de sneetjes brood met de avocado en leg het gepocheerde ei erop.<\/li>\n\n\n\n<li>Bestrooi met pompoenpitten.<\/li>\n<\/ol>\n\n<p><strong>Waarom werkt het?<\/strong><br\/>Avocado&#8217;s leveren goede vetten, gepocheerde eieren leveren kwaliteitseiwit en volkorenbrood levert vezels om je langer vol te houden.<\/p>\n\n<div style=\"height:27px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Lees ook:  <a href=\"https:\/\/www.mylasertabac.com\/nl\/info\/lasertraining-tegen-roken-en-verslaving\/\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">Als je op zoek bent naar een nieuw en bloeiend bedrijf, dan zijn wij op zoek naar onze toekomstige stoppen met roken specialisten. Open uw Mylasertabac franchise. <\/mark><\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:27px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-9-sept.-2025-a-08_34_11-1024x683.png\" alt=\"\" class=\"wp-image-15959\" srcset=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-9-sept.-2025-a-08_34_11-1024x683.png 1024w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-9-sept.-2025-a-08_34_11-300x200.png 300w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-9-sept.-2025-a-08_34_11-768x512.png 768w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-9-sept.-2025-a-08_34_11.png 1536w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Lunch &#8211; Gegrilde kip met kruiden, quinoa tabbouleh en knapperige groenten<\/h2>\n\n<p>Een compleet, licht en fris gerecht om de hele middag zonder knabbelen door te komen.<\/p>\n\n<p><strong>Ingredi\u00ebnten (voor 1 persoon)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>120 g kipfilet<\/li>\n\n\n\n<li>60 g rauwe quinoa<\/li>\n\n\n\n<li>\u00bd komkommer<\/li>\n\n\n\n<li>1 tomaat<\/li>\n\n\n\n<li>\u00bd rode peper<\/li>\n\n\n\n<li>\u00bd citroen (sap)<\/li>\n\n\n\n<li>1 eetlepel olijfolie <\/li>\n\n\n\n<li>Een paar blaadjes peterselie en munt<\/li>\n\n\n\n<li>Zout en peper<\/li>\n<\/ul>\n\n<p><strong>Voorbereiding<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Kook de quinoa 12 minuten in twee delen gezouten water, giet af en laat afkoelen.<\/li>\n\n\n\n<li>Snijd de komkommer, tomaat en paprika in kleine blokjes.<\/li>\n\n\n\n<li>Meng de quinoa met de groenten, citroensap, olijfolie, peterselie en munt.<\/li>\n\n\n\n<li>Kruid de kipfilet met zout, peper en kruiden en gril 4 minuten aan elke kant.<\/li>\n\n\n\n<li>Serveer de taboul\u00e9 met de plakjes kip.<\/li>\n<\/ol>\n\n<p><strong>Waarom werkt het?<\/strong><br\/>De kip levert mager eiwit, de quinoa verzadigt dankzij de vezels en de knapperige groenten voegen volume en frisheid toe.<\/p>\n\n<div style=\"height:28px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Curry-doux-de-crevettes-et-legumes-au-lait-de-cooco-leger-1024x683.png\" alt=\"\" class=\"wp-image-16006\" srcset=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Curry-doux-de-crevettes-et-legumes-au-lait-de-cooco-leger-1024x683.png 1024w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Curry-doux-de-crevettes-et-legumes-au-lait-de-cooco-leger-300x200.png 300w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Curry-doux-de-crevettes-et-legumes-au-lait-de-cooco-leger-768x512.png 768w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Curry-doux-de-crevettes-et-legumes-au-lait-de-cooco-leger.png 1536w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<div style=\"height:28px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Diner &#8211; Milde garnalen en groenten curry met lichte kokosmelk<\/h2>\n\n<p>Een warm, geurig en licht gerecht, perfect voor een vullend maar licht verteerbaar diner.<\/p>\n\n<p><strong>Ingredi\u00ebnten (voor 1 persoon)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>120 g gepelde garnalen<\/li>\n\n\n\n<li>1 kleine wortel<\/li>\n\n\n\n<li>\u00bd courgette<\/li>\n\n\n\n<li>\u00bd ui<\/li>\n\n\n\n<li>100 ml magere kokosmelk<\/li>\n\n\n\n<li>1 theelepel milde currypasta of -poeder <\/li>\n\n\n\n<li>1 theelepel kokosolie (of olijfolie) <\/li>\n\n\n\n<li>Zout en peper<\/li>\n<\/ul>\n\n<p><strong>Voorbereiding<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Snipper de ui en snijd de wortel en courgette in blokjes.<\/li>\n\n\n\n<li>Fruit de ui in de olie, voeg dan de groenten toe en bak 5 minuten.<\/li>\n\n\n\n<li>Voeg de garnalen en kerriepoeder toe en meng goed.<\/li>\n\n\n\n<li>Giet de kokosmelk erbij, breng op smaak en laat 10 minuten sudderen.<\/li>\n\n\n\n<li>Serveer warm met een paar korianderblaadjes indien beschikbaar.<\/li>\n<\/ol>\n\n<p><strong>Waarom werkt het?<\/strong><br\/>Een compleet gerecht dat magere eiwitten, vezelrijke groenten en een exotisch tintje combineert om variatie toe te voegen zonder overtollige calorie\u00ebn.<\/p>\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Optionele snack<\/h2>\n\n<p>Een handvol ongezouten gedroogd fruit (20g) of een schijfje verse meloen.<\/p>\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Conclusie<\/h2>\n\n<p>Met MyLaserTabac heb je de keuze gemaakt om rookvrij te worden. Maar we gaan verder: we helpen je ook om je figuur te behouden en voor je gezondheid te zorgen nadat je bent gestopt. Onze dagmenu&#8217;s zijn eenvoudig, smakelijk en toegankelijk, zodat elke maaltijd een overwinning wordt.  <\/p>\n\n<p><strong>Goed gedaan dat je<a href=\"https:\/\/www.mylasertabac.com\/nl\/\"> gestopt bent met roken<\/a>!<\/strong> Ga zo door, je bouwt aan een gezonder, vrijer en evenwichtiger leven. MyLaserTabac is je bondgenoot, niet alleen tegen sigaretten, maar ook tegen verslavingen aan suiker, alcohol en cannabis. Elke verslavingsvrije dag is een overwinning&#8230; en wij zijn er om je te helpen ervan te genieten.  <\/p>\n\n<div style=\"height:46px\" 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\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Uitgebalanceerde recepten om af te vallen na het stoppen met roken U bent gestopt met roken dankzij MyLaserTabacde methode die je bevrijdt van verslavingen aan tabak, suiker, alcohol en cannabis. Het is een enorme overwinning. Er komt echter vaak een twijfel bij je op: ga ik aankomen nu ik gestopt ben? Bij MyLaserTabac weten we [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15978,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[137],"tags":[],"class_list":["post-15945","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gezondheid"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MyLaserTabac 20-dagenprogramma - Dag 4 - My Laser Tabac<\/title>\n<meta name=\"description\" content=\"Ontdek onze Dag 4 MyLaserTabac recepten: een uitgebalanceerd, gemakkelijk en verzadigend menu om gewichtstoename na het stoppen te voorkomen.\" \/>\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\/nl\/mylasertabac-20-dagenprogramma-dag-4\/\" \/>\n<meta property=\"og:locale\" content=\"nl_NL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MyLaserTabac 20-dagenprogramma - Dag 4 - My Laser Tabac\" \/>\n<meta property=\"og:description\" content=\"Ontdek onze Dag 4 MyLaserTabac recepten: een uitgebalanceerd, gemakkelijk en verzadigend menu om gewichtstoename na het stoppen te voorkomen.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mylasertabac.com\/nl\/mylasertabac-20-dagenprogramma-dag-4\/\" \/>\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=\"2025-09-11T06:33:20+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-11T06:34:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Programe-alimentaire-apres-larret-du-tabac-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=\"Geschreven door\" \/>\n\t<meta name=\"twitter:data1\" content=\"Florian Fortes\" \/>\n\t<meta name=\"twitter:label2\" content=\"Geschatte leestijd\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minuten\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.mylasertabac.com\\\/nl\\\/mylasertabac-20-dagenprogramma-dag-4\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.mylasertabac.com\\\/nl\\\/mylasertabac-20-dagenprogramma-dag-4\\\/\"},\"author\":{\"name\":\"Florian Fortes\",\"@id\":\"https:\\\/\\\/www.mylasertabac.com\\\/nl\\\/#\\\/schema\\\/person\\\/02c249cb76d912efb6c315ec23eccdf3\"},\"headline\":\"MyLaserTabac 20-dagenprogramma &#8211; 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