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- {
- "mealplans": [
- {
- "id": 1,
- "mealplan_diets": [
- "Ketogenic",
- "Alkaline",
- "Fit for Life"
- ],
- "mealplan_id": "939946f4-7db1-4925-8a44-b71c96780d5c",
- "mealplan_name": "Test Mealplan 1",
- "mealplan_recipe_ingredients": [
- {
- "calories": [
- "40",
- "150",
- "160",
- "90",
- "40"
- ],
- "carbs": [
- "8",
- "2",
- "22",
- "5",
- "0"
- ],
- "fat": [
- "0",
- "9",
- "7",
- "1",
- "3"
- ],
- "id": 1,
- "ingredents": [
- "Yellow Summer Squash, 2 cup fresh",
- "Jennie O - Hot Turkey Sausage Lean, 3 oz",
- "Kirkland - Organic Marinara, 1 cup",
- "hood lowfat cottagecheese - Cottage Cheese, 0.5 cup",
- "Reggano - Parmesean Cheese, 4 tsp"
- ],
- "protein": [
- "4",
- "17",
- "4",
- "14",
- "4"
- ]
- },
- {
- "calories": [
- "345"
- ],
- "carbs": [
- "38"
- ],
- "fat": [
- "16"
- ],
- "id": 2,
- "ingredents": [
- "Juice of 1 Orange",
- "5 scoop Gnarly protein Vicious Vanilla",
- "1/2 cup, Couconut oil",
- "1/2 cup, Organic Maple Syrup",
- "2 Lg. Eggs",
- "1 cup, Pumpkin Puree",
- "1/2 cup, Almond Milk",
- "1 teaspoon, zest from an Orange",
- "3 cup, Frontier Falpjack and Waffle Mix (Buttermilk & Honey)",
- "1/2 cup rolled Oats",
- "1 teaspoon, Crown Baking Soda",
- "1/2 tsp, dried nutmeg",
- "1/2 cup, chopped, Walnuts",
- "2 tsp, Cinnamon",
- "1/2 tsp cloves, ground",
- "1 cup Dark Chocolate chips",
- "1 tsp sea salt"
- ],
- "protein": [
- "12"
- ]
- },
- {
- "calories": [
- "143",
- "0",
- "70",
- "18",
- "3",
- "46",
- "54",
- "62"
- ],
- "carbs": [
- "1",
- "0",
- "0",
- "0",
- "1",
- "12",
- "13",
- "14"
- ],
- "fat": [
- "10",
- "0",
- "3",
- "1",
- "0",
- "0",
- "0",
- "1"
- ],
- "id": 3,
- "ingredents": [
- "Egg, 2 large",
- "Cilantro, 2 tsp",
- "Applegate - Turkey Bacon, 2 piece",
- "Mild Cheddar - Cheddar, 2 tsp(s)",
- "Fresh Pico De Gallo, 2 tbsp(s)",
- "Watermelon, 1 cup, ball",
- "Cantaloupe, 1 cup, cubed",
- "Blackberries, 1 cup"
- ],
- "protein": [
- "13",
- "0",
- "12",
- "1",
- "0",
- "1",
- "1",
- "2"
- ]
- },
- {
- "calories": [
- "25",
- "4",
- "2",
- "10",
- "100",
- "3",
- "160",
- "140"
- ],
- "carbs": [
- "5",
- "1",
- "0",
- "2",
- "0",
- "0",
- "30",
- "0"
- ],
- "fat": [
- "0",
- "0",
- "0",
- "0",
- "12",
- "0",
- "1",
- "6"
- ],
- "id": 4,
- "ingredents": [
- "Beefsteak Tomato - Tomato, 1 medium",
- "Romaine lettuce - Chopped Romaine, 0.5 cup",
- "Sprouts - Sprouts Organic Super Greens, 2 tbsp(s)",
- "Small Cucumber - Cucumber, 0.5 cup",
- "Primal Kitchen - Avocado Mayo, 1 tablespoon",
- "Mustard, 1 tsp",
- "Ezekiel Sprouted wheat bread - Ezekiel Break, 2 slice",
- "Applegate - Turkey Bacon, 4 piece"
- ],
- "protein": [
- "1",
- "0",
- "0",
- "0",
- "0",
- "0",
- "8",
- "24"
- ]
- }
- ],
- "mealplan_recipes": [
- {
- "id": 1,
- "recipe_dificulty": "Advanced",
- "recipe_id": "9f6a3e23-4f7f-4c53-9c7e-d8da6ca6e7bd",
- "recipe_name": "Lasagna",
- "recipe_steps": [
- "Slice the squach (or zucchini) thin (salt and pepper)",
- "whip the cottage cheese with garlic powder, Italian seasoning + 3 tsp parm",
- "in small bake-abletinfoil containers layer:",
- "1. marinara",
- "2. squash",
- "3. seasoned cottage cheese",
- "4. Squash (and repeat!) until ingredients are all in your individual pan",
- "5. top with last 1tsp parmesan and dried Italian herbs.",
- "Cook in 400° oven for 15min. (reheat by removing and cooking the the microwave."
- ]
- },
- {
- "id": 2,
- "recipe_dificulty": "Intermediate",
- "recipe_id": "11225c8b-0668-4024-bb08-f2b67851aea5",
- "recipe_name": "Kodiak Protein Pumpkin Chocolate-chip muffins (makes 24 muffins)",
- "recipe_steps": [
- "Mix all ingredients together in a Kitchenaid until smooth (except choc. Chips and nuts)",
- "Then stir in chips and nuts by hand",
- "divide evenly into 24 muffin tins (comes out easily - if you use the silicone muffin tins)",
- "Bake at 400° for 10 minutes - don't overbake, they can dry out - just long enough to get a toothpick out clean",
- "Enjoy with Lots of water! Or a nice cup of herbal tea (and 1 tsp local honey)",
- "Recipe altered from https://kodiakcakes.com/recipes/pumpkin-miffins/"
- ]
- },
- {
- "id": 3,
- "recipe_dificulty": "Begginer",
- "recipe_id": "f6481125-dc08-4953-bf45-fc2c2e6e778e",
- "recipe_name": "2 Egg Quinch & Fruit Salad",
- "recipe_steps": [
- "Stir eggs - and fill silicone muffin mold (each mold includes)",
- "1 egg, 1tsp minced cilantro, 1 piece chopped bacon, 1 tsp shredded cheese, 1 tbsp fresh pico, salt and pepper (optional pinch cumin)",
- "Serve with fruit, cut up on the side"
- ]
- },
- {
- "id": 4,
- "recipe_dificulty": "Begginer",
- "recipe_id": "df25f0f0-beb8-42a5-859d-9367ec98c844",
- "recipe_name": "BLT Sandwich",
- "recipe_steps": [
- "Toast and assemble your sandwich (add pinch salt/pepper)",
- "Optional: Drizzle a little vinegar on top"
- ]
- }
- ]
- }
- ]
- }
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