{
  "source": "usda-plan-foods.json",
  "days": [
    {
      "day": 1,
      "meals": [
        {
          "name": "Banana yogurt oat bowl",
          "ingredients": {
            "yogurt": 200,
            "oats": 60,
            "banana": 120,
            "almonds": 15
          },
          "totals": {
            "kcal": 539.05,
            "protein": 32.7505,
            "carbs": 78.46050000000001,
            "fat": 12.5775
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        },
        {
          "name": "Chicken and brown rice bowl",
          "ingredients": {
            "chicken": 120,
            "rice": 200,
            "broccoli": 150,
            "oil": 10
          },
          "totals": {
            "kcal": 584.9,
            "protein": 46.27400000000001,
            "carbs": 61.92999999999999,
            "fat": 16.839
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        },
        {
          "name": "Salmon with baked potato and spinach",
          "ingredients": {
            "salmon": 140,
            "potato": 280,
            "spinach": 60,
            "oil": 10
          },
          "totals": {
            "kcal": 650.9999999999999,
            "protein": 39.656,
            "carbs": 61.397999999999996,
            "fat": 27.888
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        },
        {
          "name": "Apple, peanut butter and yogurt",
          "ingredients": {
            "apple": 180,
            "peanutButter": 25,
            "yogurt": 170
          },
          "totals": {
            "kcal": 343.4,
            "protein": 23.3435,
            "carbs": 36.5555,
            "fat": 13.809
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      ],
      "totals": {
        "kcal": 2118.35,
        "protein": 142.02400000000003,
        "carbs": 238.344,
        "fat": 71.1135
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    },
    {
      "day": 2,
      "meals": [
        {
          "name": "Egg toast with tomatoes and milk",
          "ingredients": {
            "eggs": 100,
            "bread": 80,
            "tomato": 120,
            "milk": 200
          },
          "totals": {
            "kcal": 478.20000000000005,
            "protein": 30.195999999999998,
            "carbs": 49.556,
            "fat": 17.61
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        },
        {
          "name": "Lentil rice bowl with carrots",
          "ingredients": {
            "lentils": 220,
            "rice": 180,
            "carrots": 120,
            "oil": 12
          },
          "totals": {
            "kcal": 631.8800000000001,
            "protein": 25.891999999999996,
            "carbs": 101.82599999999998,
            "fat": 14.87
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        },
        {
          "name": "Chicken pasta with tomato and spinach",
          "ingredients": {
            "chicken": 120,
            "pasta": 220,
            "tomato": 150,
            "spinach": 50,
            "oil": 12
          },
          "totals": {
            "kcal": 670.38,
            "protein": 53.152,
            "carbs": 73.80399999999999,
            "fat": 20.541
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        },
        {
          "name": "Blueberry almond yogurt",
          "ingredients": {
            "yogurt": 200,
            "berries": 120,
            "almonds": 30
          },
          "totals": {
            "kcal": 360.1,
            "protein": 27.613,
            "carbs": 31.052999999999997,
            "fat": 16.155
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        }
      ],
      "totals": {
        "kcal": 2140.56,
        "protein": 136.853,
        "carbs": 256.239,
        "fat": 69.176
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    },
    {
      "day": 3,
      "meals": [
        {
          "name": "Banana peanut butter porridge",
          "ingredients": {
            "oats": 70,
            "milk": 250,
            "banana": 120,
            "peanutButter": 20
          },
          "totals": {
            "kcal": 616.7,
            "protein": 23.205,
            "carbs": 91.26,
            "fat": 20.182000000000002
          }
        },
        {
          "name": "Chickpea toast and spinach salad",
          "ingredients": {
            "chickpeas": 180,
            "bread": 70,
            "spinach": 60,
            "tomato": 150,
            "oil": 10
          },
          "totals": {
            "kcal": 600.8000000000001,
            "protein": 27.699,
            "carbs": 87.26599999999999,
            "fat": 17.646
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        },
        {
          "name": "Tofu rice and broccoli skillet",
          "ingredients": {
            "tofu": 180,
            "rice": 220,
            "broccoli": 180,
            "oil": 12
          },
          "totals": {
            "kcal": 698.88,
            "protein": 41.397999999999996,
            "carbs": 74.204,
            "fat": 30.568
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        },
        {
          "name": "Apple yogurt with almonds",
          "ingredients": {
            "yogurt": 200,
            "apple": 180,
            "almonds": 20
          },
          "totals": {
            "kcal": 327.4,
            "protein": 25.078,
            "carbs": 36.368,
            "fat": 11.072000000000001
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      ],
      "totals": {
        "kcal": 2243.78,
        "protein": 117.38,
        "carbs": 289.098,
        "fat": 79.468
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    },
    {
      "day": 4,
      "meals": [
        {
          "name": "Blueberry yogurt oats with peanut butter",
          "ingredients": {
            "yogurt": 220,
            "oats": 60,
            "berries": 150,
            "peanutButter": 20
          },
          "totals": {
            "kcal": 562.3000000000001,
            "protein": 35.86,
            "carbs": 74.73700000000001,
            "fat": 15.536999999999999
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        },
        {
          "name": "Chicken potato plate with carrot sticks",
          "ingredients": {
            "chicken": 140,
            "potato": 300,
            "carrots": 120,
            "oil": 12
          },
          "totals": {
            "kcal": 665.2800000000001,
            "protein": 52.044000000000004,
            "carbs": 74.946,
            "fat": 17.676
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        },
        {
          "name": "Salmon rice and broccoli bowl",
          "ingredients": {
            "salmon": 150,
            "rice": 220,
            "broccoli": 150,
            "oil": 8
          },
          "totals": {
            "kcal": 702.82,
            "protein": 42.748,
            "carbs": 67.04599999999999,
            "fat": 29.273999999999997
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        },
        {
          "name": "Milk, banana and almonds",
          "ingredients": {
            "milk": 250,
            "banana": 120,
            "almonds": 25
          },
          "totals": {
            "kcal": 376.55,
            "protein": 14.8455,
            "carbs": 44.795500000000004,
            "fat": 17.8285
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      ],
      "totals": {
        "kcal": 2306.9500000000003,
        "protein": 145.49749999999997,
        "carbs": 261.5245,
        "fat": 80.31549999999999
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    },
    {
      "day": 5,
      "meals": [
        {
          "name": "Egg and avocado toast with tomatoes",
          "ingredients": {
            "eggs": 100,
            "bread": 90,
            "avocado": 80,
            "tomato": 100
          },
          "totals": {
            "kcal": 527.8,
            "protein": 26.265,
            "carbs": 50.272999999999996,
            "fat": 25.688
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        },
        {
          "name": "Warm lentil pasta and spinach",
          "ingredients": {
            "lentils": 180,
            "pasta": 200,
            "spinach": 60,
            "tomato": 150,
            "oil": 12
          },
          "totals": {
            "kcal": 653.6800000000001,
            "protein": 31.252000000000002,
            "carbs": 104.38699999999999,
            "fat": 16.637999999999998
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        },
        {
          "name": "Roast chicken rice plate",
          "ingredients": {
            "chicken": 140,
            "rice": 220,
            "broccoli": 180,
            "oil": 12
          },
          "totals": {
            "kcal": 670.6800000000001,
            "protein": 53.74,
            "carbs": 69.19999999999999,
            "fat": 19.869999999999997
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        },
        {
          "name": "Yogurt with blueberries and peanut butter",
          "ingredients": {
            "yogurt": 220,
            "berries": 150,
            "peanutButter": 25
          },
          "totals": {
            "kcal": 364.8,
            "protein": 29.080499999999994,
            "carbs": 35.2325,
            "fat": 14.193
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        }
      ],
      "totals": {
        "kcal": 2216.96,
        "protein": 140.3375,
        "carbs": 259.0925,
        "fat": 76.389
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    },
    {
      "day": 6,
      "meals": [
        {
          "name": "Blueberry almond porridge",
          "ingredients": {
            "oats": 70,
            "milk": 250,
            "berries": 150,
            "almonds": 25
          },
          "totals": {
            "kcal": 620.55,
            "protein": 23.8525,
            "carbs": 86.5125,
            "fat": 22.4915
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        },
        {
          "name": "Tofu potato skillet with broccoli",
          "ingredients": {
            "tofu": 200,
            "potato": 300,
            "broccoli": 180,
            "oil": 10
          },
          "totals": {
            "kcal": 718.4,
            "protein": 46.324,
            "carbs": 81.934,
            "fat": 28.568
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        },
        {
          "name": "Chickpea rice bowl with tomato salad",
          "ingredients": {
            "chickpeas": 220,
            "rice": 180,
            "tomato": 150,
            "spinach": 60,
            "oil": 12
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          "totals": {
            "kcal": 729.08,
            "protein": 27.46,
            "carbs": 114.38099999999999,
            "fat": 19.977999999999998
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        },
        {
          "name": "Banana peanut butter yogurt",
          "ingredients": {
            "yogurt": 220,
            "banana": 120,
            "peanutButter": 25
          },
          "totals": {
            "kcal": 386.1,
            "protein": 29.278499999999994,
            "carbs": 40.9055,
            "fat": 14.094
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        }
      ],
      "totals": {
        "kcal": 2454.1299999999997,
        "protein": 126.915,
        "carbs": 323.733,
        "fat": 85.13149999999999
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    },
    {
      "day": 7,
      "meals": [
        {
          "name": "Egg toast with avocado and spinach",
          "ingredients": {
            "eggs": 100,
            "bread": 90,
            "avocado": 70,
            "spinach": 50
          },
          "totals": {
            "kcal": 505.3,
            "protein": 26.615,
            "carbs": 47.34499999999999,
            "fat": 24.217
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        },
        {
          "name": "Chicken broccoli pasta",
          "ingredients": {
            "chicken": 140,
            "pasta": 240,
            "broccoli": 180,
            "oil": 12
          },
          "totals": {
            "kcal": 757.6800000000001,
            "protein": 62.088,
            "carbs": 85.09200000000001,
            "fat": 21.84
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        },
        {
          "name": "Salmon potato plate and carrot sticks",
          "ingredients": {
            "salmon": 150,
            "potato": 300,
            "carrots": 150,
            "oil": 10
          },
          "totals": {
            "kcal": 737.9,
            "protein": 42.045,
            "carbs": 77.82000000000001,
            "fat": 29.275
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        },
        {
          "name": "Blueberry almond yogurt oats",
          "ingredients": {
            "yogurt": 200,
            "oats": 30,
            "berries": 150,
            "almonds": 20
          },
          "totals": {
            "kcal": 433.0,
            "protein": 29.665,
            "carbs": 53.555,
            "fat": 13.217
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        }
      ],
      "totals": {
        "kcal": 2433.88,
        "protein": 160.41299999999998,
        "carbs": 263.812,
        "fat": 88.54899999999999
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    }
  ]
}