healthy-meals-core 0.0.2

package/dist/data/detailed-recipes.json

@@ -0,0 +1,744 @@
+[
+    {
+        "id": "breakfast-1",
+        "name": "Oatmeal with Banana and Honey",
+        "category": "breakfast",
+        "prepTime": 5,
+        "cookTime": 10,
+        "servings": 1,
+        "difficulty": "easy",
+        "ingredients": [
+            { "name": "Rolled oats", "quantity": 50, "unit": "g" },
+            { "name": "Banana", "quantity": 1, "unit": "medium" },
+            { "name": "Honey", "quantity": 1, "unit": "tbsp" },
+            { "name": "Milk or water", "quantity": 250, "unit": "ml" },
+            { "name": "Cinnamon", "quantity": 0.5, "unit": "tsp" }
+        ],
+        "instructions": [
+            "Bring milk or water to a boil in a small pot",
+            "Add rolled oats and reduce heat to medium",
+            "Cook for 5-7 minutes, stirring occasionally",
+            "Slice the banana",
+            "Transfer oatmeal to a bowl",
+            "Top with banana slices, drizzle with honey, and sprinkle cinnamon"
+        ],
+        "nutrition": {
+            "calories": 380,
+            "protein": 12,
+            "carbs": 68,
+            "fat": 7,
+            "fiber": 8,
+            "sugar": 25,
+            "sodium": 45
+        },
+        "tags": ["vegetarian", "heart-healthy", "high-fiber", "cholesterol", "triglycerides"]
+    },
+    {
+        "id": "breakfast-2",
+        "name": "Greek Yogurt Parfait with Berries",
+        "category": "breakfast",
+        "prepTime": 5,
+        "cookTime": 0,
+        "servings": 1,
+        "difficulty": "easy",
+        "ingredients": [
+            { "name": "Greek yogurt", "quantity": 200, "unit": "g" },
+            { "name": "Mixed berries (strawberries, blueberries, raspberries)", "quantity": 100, "unit": "g" },
+            { "name": "Granola", "quantity": 30, "unit": "g" },
+            { "name": "Honey", "quantity": 1, "unit": "tsp" },
+            { "name": "Chia seeds", "quantity": 1, "unit": "tbsp" }
+        ],
+        "instructions": [
+            "Place half of the Greek yogurt in a glass or bowl",
+            "Add half of the berries on top",
+            "Sprinkle half of the granola",
+            "Repeat layers with remaining yogurt, berries, and granola",
+            "Drizzle with honey and top with chia seeds"
+        ],
+        "nutrition": {
+            "calories": 320,
+            "protein": 22,
+            "carbs": 42,
+            "fat": 8,
+            "fiber": 7,
+            "sugar": 24,
+            "sodium": 85
+        },
+        "tags": ["vegetarian", "high-protein", "probiotic", "cholesterol", "triglycerides"]
+    },
+    {
+        "id": "breakfast-3",
+        "name": "Scrambled Eggs with Spinach and Tomatoes",
+        "category": "breakfast",
+        "prepTime": 5,
+        "cookTime": 8,
+        "servings": 1,
+        "difficulty": "easy",
+        "ingredients": [
+            { "name": "Eggs", "quantity": 2, "unit": "large" },
+            { "name": "Fresh spinach", "quantity": 50, "unit": "g" },
+            { "name": "Cherry tomatoes", "quantity": 6, "unit": "pieces" },
+            { "name": "Olive oil", "quantity": 1, "unit": "tsp" },
+            { "name": "Salt and pepper", "quantity": 1, "unit": "pinch" },
+            { "name": "Whole wheat toast", "quantity": 1, "unit": "slice" }
+        ],
+        "instructions": [
+            "Heat olive oil in a non-stick pan over medium heat",
+            "Add spinach and cook until wilted (2 minutes)",
+            "Add halved cherry tomatoes and cook for 1 minute",
+            "Beat eggs in a bowl with salt and pepper",
+            "Pour eggs into the pan and gently scramble",
+            "Cook until eggs are just set (3-4 minutes)",
+            "Serve with whole wheat toast"
+        ],
+        "nutrition": {
+            "calories": 310,
+            "protein": 20,
+            "carbs": 22,
+            "fat": 16,
+            "fiber": 4,
+            "sugar": 4,
+            "sodium": 320
+        },
+        "tags": ["high-protein", "low-carb", "diabetes", "fatty_liver"]
+    },
+    {
+        "id": "breakfast-4",
+        "name": "Avocado Toast with Poached Egg",
+        "category": "breakfast",
+        "prepTime": 5,
+        "cookTime": 10,
+        "servings": 1,
+        "difficulty": "medium",
+        "ingredients": [
+            { "name": "Whole grain bread", "quantity": 2, "unit": "slices" },
+            { "name": "Avocado", "quantity": 0.5, "unit": "medium" },
+            { "name": "Egg", "quantity": 1, "unit": "large" },
+            { "name": "Lemon juice", "quantity": 1, "unit": "tsp" },
+            { "name": "Red pepper flakes", "quantity": 1, "unit": "pinch" },
+            { "name": "Salt and pepper", "quantity": 1, "unit": "pinch" }
+        ],
+        "instructions": [
+            "Toast the bread slices",
+            "Bring a pot of water to a gentle simmer",
+            "Crack egg into a small bowl",
+            "Create a gentle whirlpool in the water and slide egg in",
+            "Poach for 3-4 minutes",
+            "Mash avocado with lemon juice, salt, and pepper",
+            "Spread avocado on toast",
+            "Top with poached egg and red pepper flakes"
+        ],
+        "nutrition": {
+            "calories": 420,
+            "protein": 18,
+            "carbs": 38,
+            "fat": 24,
+            "fiber": 12,
+            "sugar": 3,
+            "sodium": 380
+        },
+        "tags": ["vegetarian", "heart-healthy", "high-fiber", "cholesterol"]
+    },
+    {
+        "id": "breakfast-5",
+        "name": "Protein Smoothie Bowl",
+        "category": "breakfast",
+        "prepTime": 10,
+        "cookTime": 0,
+        "servings": 1,
+        "difficulty": "easy",
+        "ingredients": [
+            { "name": "Frozen banana", "quantity": 1, "unit": "medium" },
+            { "name": "Protein powder", "quantity": 30, "unit": "g" },
+            { "name": "Almond milk", "quantity": 150, "unit": "ml" },
+            { "name": "Spinach", "quantity": 30, "unit": "g" },
+            { "name": "Blueberries", "quantity": 50, "unit": "g" },
+            { "name": "Sliced almonds", "quantity": 15, "unit": "g" },
+            { "name": "Chia seeds", "quantity": 1, "unit": "tbsp" }
+        ],
+        "instructions": [
+            "Blend frozen banana, protein powder, almond milk, and spinach until smooth",
+            "Pour into a bowl",
+            "Top with blueberries, sliced almonds, and chia seeds",
+            "Serve immediately"
+        ],
+        "nutrition": {
+            "calories": 380,
+            "protein": 32,
+            "carbs": 42,
+            "fat": 12,
+            "fiber": 10,
+            "sugar": 20,
+            "sodium": 180
+        },
+        "tags": ["high-protein", "vegetarian", "post-workout", "diabetes"]
+    },
+    {
+        "id": "lunch-1",
+        "name": "Grilled Chicken Salad with Quinoa",
+        "category": "lunch",
+        "prepTime": 15,
+        "cookTime": 20,
+        "servings": 1,
+        "difficulty": "medium",
+        "ingredients": [
+            { "name": "Chicken breast", "quantity": 150, "unit": "g" },
+            { "name": "Quinoa", "quantity": 60, "unit": "g" },
+            { "name": "Mixed greens", "quantity": 100, "unit": "g" },
+            { "name": "Cherry tomatoes", "quantity": 80, "unit": "g" },
+            { "name": "Cucumber", "quantity": 50, "unit": "g" },
+            { "name": "Red onion", "quantity": 20, "unit": "g" },
+            { "name": "Olive oil", "quantity": 1, "unit": "tbsp" },
+            { "name": "Lemon juice", "quantity": 2, "unit": "tbsp" },
+            { "name": "Garlic", "quantity": 1, "unit": "clove" }
+        ],
+        "instructions": [
+            "Cook quinoa according to package instructions",
+            "Season chicken breast with salt, pepper, and minced garlic",
+            "Grill chicken for 6-7 minutes per side until cooked through",
+            "Let chicken rest for 5 minutes, then slice",
+            "Chop vegetables and combine with mixed greens",
+            "Add cooked quinoa to the salad",
+            "Top with sliced chicken",
+            "Whisk olive oil and lemon juice for dressing",
+            "Drizzle dressing over salad"
+        ],
+        "nutrition": {
+            "calories": 480,
+            "protein": 42,
+            "carbs": 38,
+            "fat": 18,
+            "fiber": 8,
+            "sugar": 6,
+            "sodium": 280
+        },
+        "tags": ["high-protein", "gluten-free", "heart-healthy", "cholesterol", "fatty_liver"]
+    },
+    {
+        "id": "lunch-2",
+        "name": "Salmon Bowl with Brown Rice and Vegetables",
+        "category": "lunch",
+        "prepTime": 10,
+        "cookTime": 25,
+        "servings": 1,
+        "difficulty": "medium",
+        "ingredients": [
+            { "name": "Salmon fillet", "quantity": 150, "unit": "g" },
+            { "name": "Brown rice", "quantity": 75, "unit": "g" },
+            { "name": "Broccoli", "quantity": 100, "unit": "g" },
+            { "name": "Carrots", "quantity": 80, "unit": "g" },
+            { "name": "Edamame", "quantity": 50, "unit": "g" },
+            { "name": "Sesame oil", "quantity": 1, "unit": "tsp" },
+            { "name": "Soy sauce", "quantity": 1, "unit": "tbsp" },
+            { "name": "Ginger", "quantity": 1, "unit": "tsp" },
+            { "name": "Sesame seeds", "quantity": 1, "unit": "tsp" }
+        ],
+        "instructions": [
+            "Cook brown rice according to package instructions",
+            "Steam broccoli and sliced carrots for 5-7 minutes",
+            "Season salmon with ginger, salt, and pepper",
+            "Pan-sear salmon in sesame oil for 4-5 minutes per side",
+            "Arrange rice in a bowl",
+            "Add steamed vegetables and edamame",
+            "Place salmon on top",
+            "Drizzle with soy sauce and sprinkle sesame seeds"
+        ],
+        "nutrition": {
+            "calories": 520,
+            "protein": 38,
+            "carbs": 52,
+            "fat": 18,
+            "fiber": 8,
+            "sugar": 6,
+            "sodium": 680
+        },
+        "tags": ["high-protein", "omega-3", "heart-healthy", "cholesterol", "fatty_liver"]
+    },
+    {
+        "id": "lunch-3",
+        "name": "Mediterranean Chickpea Salad",
+        "category": "lunch",
+        "prepTime": 15,
+        "cookTime": 0,
+        "servings": 1,
+        "difficulty": "easy",
+        "ingredients": [
+            { "name": "Chickpeas (cooked)", "quantity": 200, "unit": "g" },
+            { "name": "Cucumber", "quantity": 100, "unit": "g" },
+            { "name": "Cherry tomatoes", "quantity": 100, "unit": "g" },
+            { "name": "Red bell pepper", "quantity": 80, "unit": "g" },
+            { "name": "Red onion", "quantity": 30, "unit": "g" },
+            { "name": "Feta cheese", "quantity": 40, "unit": "g" },
+            { "name": "Kalamata olives", "quantity": 30, "unit": "g" },
+            { "name": "Olive oil", "quantity": 2, "unit": "tbsp" },
+            { "name": "Lemon juice", "quantity": 2, "unit": "tbsp" },
+            { "name": "Fresh parsley", "quantity": 10, "unit": "g" }
+        ],
+        "instructions": [
+            "Dice cucumber, tomatoes, bell pepper, and red onion",
+            "Combine chickpeas and chopped vegetables in a bowl",
+            "Add crumbled feta cheese and sliced olives",
+            "Whisk olive oil, lemon juice, salt, and pepper",
+            "Pour dressing over salad and toss",
+            "Garnish with fresh parsley",
+            "Let sit for 5 minutes before serving"
+        ],
+        "nutrition": {
+            "calories": 450,
+            "protein": 18,
+            "carbs": 48,
+            "fat": 22,
+            "fiber": 14,
+            "sugar": 10,
+            "sodium": 620
+        },
+        "tags": ["vegetarian", "high-fiber", "mediterranean", "cholesterol", "triglycerides"]
+    },
+    {
+        "id": "lunch-4",
+        "name": "Turkey and Avocado Wrap",
+        "category": "lunch",
+        "prepTime": 10,
+        "cookTime": 0,
+        "servings": 1,
+        "difficulty": "easy",
+        "ingredients": [
+            { "name": "Whole wheat tortilla", "quantity": 1, "unit": "large" },
+            { "name": "Turkey breast (sliced)", "quantity": 100, "unit": "g" },
+            { "name": "Avocado", "quantity": 0.5, "unit": "medium" },
+            { "name": "Lettuce", "quantity": 50, "unit": "g" },
+            { "name": "Tomato", "quantity": 1, "unit": "medium" },
+            { "name": "Red onion", "quantity": 20, "unit": "g" },
+            { "name": "Mustard", "quantity": 1, "unit": "tsp" },
+            { "name": "Hummus", "quantity": 2, "unit": "tbsp" }
+        ],
+        "instructions": [
+            "Lay tortilla flat on a clean surface",
+            "Spread hummus and mustard on the tortilla",
+            "Layer turkey slices in the center",
+            "Add sliced avocado, lettuce, tomato, and red onion",
+            "Fold in the sides and roll tightly",
+            "Cut in half diagonally",
+            "Serve immediately or wrap in foil"
+        ],
+        "nutrition": {
+            "calories": 420,
+            "protein": 32,
+            "carbs": 38,
+            "fat": 18,
+            "fiber": 10,
+            "sugar": 5,
+            "sodium": 780
+        },
+        "tags": ["high-protein", "portable", "low_carb", "fatty_liver"]
+    },
+    {
+        "id": "lunch-5",
+        "name": "Lentil and Vegetable Soup",
+        "category": "lunch",
+        "prepTime": 10,
+        "cookTime": 35,
+        "servings": 2,
+        "difficulty": "easy",
+        "ingredients": [
+            { "name": "Red lentils", "quantity": 150, "unit": "g" },
+            { "name": "Carrots", "quantity": 100, "unit": "g" },
+            { "name": "Celery", "quantity": 80, "unit": "g" },
+            { "name": "Onion", "quantity": 1, "unit": "medium" },
+            { "name": "Garlic", "quantity": 3, "unit": "cloves" },
+            { "name": "Vegetable broth", "quantity": 800, "unit": "ml" },
+            { "name": "Diced tomatoes", "quantity": 200, "unit": "g" },
+            { "name": "Cumin", "quantity": 1, "unit": "tsp" },
+            { "name": "Olive oil", "quantity": 1, "unit": "tbsp" },
+            { "name": "Fresh cilantro", "quantity": 10, "unit": "g" }
+        ],
+        "instructions": [
+            "Heat olive oil in a large pot over medium heat",
+            "Sauté diced onion, carrots, and celery for 5 minutes",
+            "Add minced garlic and cumin, cook for 1 minute",
+            "Add lentils, diced tomatoes, and vegetable broth",
+            "Bring to a boil, then reduce heat and simmer",
+            "Cook for 25-30 minutes until lentils are tender",
+            "Season with salt and pepper",
+            "Garnish with fresh cilantro before serving"
+        ],
+        "nutrition": {
+            "calories": 380,
+            "protein": 22,
+            "carbs": 58,
+            "fat": 8,
+            "fiber": 16,
+            "sugar": 10,
+            "sodium": 620
+        },
+        "tags": ["vegan", "high-fiber", "high-protein", "cholesterol", "triglycerides"]
+    },
+    {
+        "id": "dinner-1",
+        "name": "Baked Salmon with Roasted Vegetables",
+        "category": "dinner",
+        "prepTime": 15,
+        "cookTime": 25,
+        "servings": 1,
+        "difficulty": "medium",
+        "ingredients": [
+            { "name": "Salmon fillet", "quantity": 180, "unit": "g" },
+            { "name": "Sweet potato", "quantity": 200, "unit": "g" },
+            { "name": "Broccoli", "quantity": 150, "unit": "g" },
+            { "name": "Bell peppers", "quantity": 100, "unit": "g" },
+            { "name": "Olive oil", "quantity": 2, "unit": "tbsp" },
+            { "name": "Lemon", "quantity": 0.5, "unit": "medium" },
+            { "name": "Garlic", "quantity": 2, "unit": "cloves" },
+            { "name": "Fresh dill", "quantity": 5, "unit": "g" },
+            { "name": "Paprika", "quantity": 0.5, "unit": "tsp" }
+        ],
+        "instructions": [
+            "Preheat oven to 200°C (400°F)",
+            "Cut sweet potato into cubes and vegetables into chunks",
+            "Toss vegetables with 1 tbsp olive oil, salt, and pepper",
+            "Spread vegetables on a baking sheet",
+            "Place salmon on the same sheet",
+            "Brush salmon with remaining olive oil",
+            "Season with paprika, minced garlic, salt, and pepper",
+            "Top with lemon slices and fresh dill",
+            "Bake for 20-25 minutes until salmon is cooked through",
+            "Serve with lemon wedges"
+        ],
+        "nutrition": {
+            "calories": 580,
+            "protein": 42,
+            "carbs": 48,
+            "fat": 24,
+            "fiber": 10,
+            "sugar": 12,
+            "sodium": 320
+        },
+        "tags": ["high-protein", "omega-3", "gluten-free", "cholesterol", "fatty_liver"]
+    },
+    {
+        "id": "dinner-2",
+        "name": "Grilled Chicken with Quinoa and Asparagus",
+        "category": "dinner",
+        "prepTime": 15,
+        "cookTime": 25,
+        "servings": 1,
+        "difficulty": "medium",
+        "ingredients": [
+            { "name": "Chicken breast", "quantity": 180, "unit": "g" },
+            { "name": "Quinoa", "quantity": 75, "unit": "g" },
+            { "name": "Asparagus", "quantity": 150, "unit": "g" },
+            { "name": "Cherry tomatoes", "quantity": 100, "unit": "g" },
+            { "name": "Olive oil", "quantity": 2, "unit": "tbsp" },
+            { "name": "Lemon juice", "quantity": 2, "unit": "tbsp" },
+            { "name": "Garlic", "quantity": 2, "unit": "cloves" },
+            { "name": "Italian herbs", "quantity": 1, "unit": "tsp" },
+            { "name": "Parmesan cheese", "quantity": 20, "unit": "g" }
+        ],
+        "instructions": [
+            "Cook quinoa according to package instructions",
+            "Marinate chicken in olive oil, lemon juice, garlic, and herbs for 10 minutes",
+            "Grill chicken for 6-7 minutes per side",
+            "Trim asparagus and halve cherry tomatoes",
+            "Sauté asparagus and tomatoes in a pan for 5-7 minutes",
+            "Let chicken rest for 5 minutes, then slice",
+            "Plate quinoa, top with vegetables and sliced chicken",
+            "Garnish with grated Parmesan cheese"
+        ],
+        "nutrition": {
+            "calories": 560,
+            "protein": 48,
+            "carbs": 46,
+            "fat": 20,
+            "fiber": 10,
+            "sugar": 6,
+            "sodium": 380
+        },
+        "tags": ["high-protein", "gluten-free", "heart-healthy", "cholesterol", "fatty_liver"]
+    },
+    {
+        "id": "dinner-3",
+        "name": "Vegetarian Stir-Fry with Tofu",
+        "category": "dinner",
+        "prepTime": 15,
+        "cookTime": 15,
+        "servings": 1,
+        "difficulty": "easy",
+        "ingredients": [
+            { "name": "Firm tofu", "quantity": 200, "unit": "g" },
+            { "name": "Brown rice", "quantity": 75, "unit": "g" },
+            { "name": "Broccoli", "quantity": 100, "unit": "g" },
+            { "name": "Bell peppers", "quantity": 100, "unit": "g" },
+            { "name": "Snap peas", "quantity": 80, "unit": "g" },
+            { "name": "Carrots", "quantity": 60, "unit": "g" },
+            { "name": "Sesame oil", "quantity": 1, "unit": "tbsp" },
+            { "name": "Soy sauce", "quantity": 2, "unit": "tbsp" },
+            { "name": "Ginger", "quantity": 1, "unit": "tsp" },
+            { "name": "Garlic", "quantity": 2, "unit": "cloves" }
+        ],
+        "instructions": [
+            "Cook brown rice according to package instructions",
+            "Press tofu to remove excess water, then cube",
+            "Heat sesame oil in a wok or large pan over high heat",
+            "Add tofu and cook until golden (5 minutes), remove and set aside",
+            "Add minced garlic and ginger, stir for 30 seconds",
+            "Add all vegetables and stir-fry for 5-7 minutes",
+            "Return tofu to the pan",
+            "Add soy sauce and toss everything together",
+            "Serve over brown rice"
+        ],
+        "nutrition": {
+            "calories": 520,
+            "protein": 28,
+            "carbs": 62,
+            "fat": 18,
+            "fiber": 12,
+            "sugar": 10,
+            "sodium": 1020
+        },
+        "tags": ["vegan", "high-protein", "high-fiber", "cholesterol", "triglycerides"]
+    },
+    {
+        "id": "dinner-4",
+        "name": "Turkey Meatballs with Zucchini Noodles",
+        "category": "dinner",
+        "prepTime": 20,
+        "cookTime": 25,
+        "servings": 1,
+        "difficulty": "medium",
+        "ingredients": [
+            { "name": "Ground turkey", "quantity": 150, "unit": "g" },
+            { "name": "Zucchini", "quantity": 300, "unit": "g" },
+            { "name": "Marinara sauce", "quantity": 150, "unit": "ml" },
+            { "name": "Egg", "quantity": 1, "unit": "small" },
+            { "name": "Breadcrumbs", "quantity": 30, "unit": "g" },
+            { "name": "Parmesan cheese", "quantity": 20, "unit": "g" },
+            { "name": "Garlic", "quantity": 2, "unit": "cloves" },
+            { "name": "Italian herbs", "quantity": 1, "unit": "tsp" },
+            { "name": "Olive oil", "quantity": 1, "unit": "tbsp" }
+        ],
+        "instructions": [
+            "Preheat oven to 190°C (375°F)",
+            "Mix ground turkey, egg, breadcrumbs, half the Parmesan, garlic, and herbs",
+            "Form into 8-10 meatballs",
+            "Place on a baking sheet and bake for 20-25 minutes",
+            "Spiralize zucchini into noodles",
+            "Heat olive oil in a pan and sauté zucchini noodles for 3-4 minutes",
+            "Heat marinara sauce in a separate pan",
+            "Add cooked meatballs to the sauce",
+            "Serve meatballs and sauce over zucchini noodles",
+            "Top with remaining Parmesan"
+        ],
+        "nutrition": {
+            "calories": 480,
+            "protein": 42,
+            "carbs": 32,
+            "fat": 22,
+            "fiber": 8,
+            "sugar": 14,
+            "sodium": 820
+        },
+        "tags": ["high-protein", "low-carb", "gluten-free", "fatty_liver", "diabetes"]
+    },
+    {
+        "id": "dinner-5",
+        "name": "Baked Cod with Mediterranean Vegetables",
+        "category": "dinner",
+        "prepTime": 15,
+        "cookTime": 30,
+        "servings": 1,
+        "difficulty": "medium",
+        "ingredients": [
+            { "name": "Cod fillet", "quantity": 180, "unit": "g" },
+            { "name": "Cherry tomatoes", "quantity": 150, "unit": "g" },
+            { "name": "Zucchini", "quantity": 150, "unit": "g" },
+            { "name": "Red onion", "quantity": 80, "unit": "g" },
+            { "name": "Kalamata olives", "quantity": 40, "unit": "g" },
+            { "name": "Capers", "quantity": 1, "unit": "tbsp" },
+            { "name": "Olive oil", "quantity": 2, "unit": "tbsp" },
+            { "name": "Lemon", "quantity": 0.5, "unit": "medium" },
+            { "name": "Fresh basil", "quantity": 10, "unit": "g" },
+            { "name": "Garlic", "quantity": 2, "unit": "cloves" }
+        ],
+        "instructions": [
+            "Preheat oven to 200°C (400°F)",
+            "Slice zucchini and red onion",
+            "Halve cherry tomatoes",
+            "Toss vegetables with 1 tbsp olive oil, salt, and pepper",
+            "Spread vegetables in a baking dish",
+            "Place cod fillet on top of vegetables",
+            "Drizzle with remaining olive oil and lemon juice",
+            "Add olives, capers, and minced garlic",
+            "Bake for 25-30 minutes until fish flakes easily",
+            "Garnish with fresh basil before serving"
+        ],
+        "nutrition": {
+            "calories": 420,
+            "protein": 38,
+            "carbs": 22,
+            "fat": 20,
+            "fiber": 6,
+            "sugar": 10,
+            "sodium": 680
+        },
+        "tags": ["high-protein", "mediterranean", "omega-3", "cholesterol", "fatty_liver"]
+    },
+    {
+        "id": "snack-1",
+        "name": "Apple Slices with Almond Butter",
+        "category": "snack",
+        "prepTime": 5,
+        "cookTime": 0,
+        "servings": 1,
+        "difficulty": "easy",
+        "ingredients": [
+            { "name": "Apple", "quantity": 1, "unit": "medium" },
+            { "name": "Almond butter", "quantity": 2, "unit": "tbsp" },
+            { "name": "Cinnamon", "quantity": 1, "unit": "pinch" }
+        ],
+        "instructions": [
+            "Wash and core the apple",
+            "Slice apple into 8-10 wedges",
+            "Arrange on a plate",
+            "Serve with almond butter for dipping",
+            "Sprinkle with cinnamon if desired"
+        ],
+        "nutrition": {
+            "calories": 250,
+            "protein": 7,
+            "carbs": 28,
+            "fat": 16,
+            "fiber": 6,
+            "sugar": 19,
+            "sodium": 5
+        },
+        "tags": ["vegetarian", "gluten-free", "heart-healthy", "cholesterol"]
+    },
+    {
+        "id": "snack-2",
+        "name": "Hummus with Vegetable Sticks",
+        "category": "snack",
+        "prepTime": 10,
+        "cookTime": 0,
+        "servings": 1,
+        "difficulty": "easy",
+        "ingredients": [
+            { "name": "Hummus", "quantity": 100, "unit": "g" },
+            { "name": "Carrots", "quantity": 80, "unit": "g" },
+            { "name": "Celery", "quantity": 60, "unit": "g" },
+            { "name": "Bell peppers", "quantity": 60, "unit": "g" },
+            { "name": "Cherry tomatoes", "quantity": 50, "unit": "g" }
+        ],
+        "instructions": [
+            "Cut carrots, celery, and bell peppers into sticks",
+            "Arrange vegetables on a plate",
+            "Place hummus in a small bowl",
+            "Serve vegetables with hummus for dipping"
+        ],
+        "nutrition": {
+            "calories": 220,
+            "protein": 8,
+            "carbs": 28,
+            "fat": 10,
+            "fiber": 8,
+            "sugar": 10,
+            "sodium": 320
+        },
+        "tags": ["vegan", "high-fiber", "mediterranean", "cholesterol", "triglycerides"]
+    },
+    {
+        "id": "snack-3",
+        "name": "Greek Yogurt with Nuts and Honey",
+        "category": "snack",
+        "prepTime": 3,
+        "cookTime": 0,
+        "servings": 1,
+        "difficulty": "easy",
+        "ingredients": [
+            { "name": "Greek yogurt", "quantity": 150, "unit": "g" },
+            { "name": "Mixed nuts (almonds, walnuts)", "quantity": 20, "unit": "g" },
+            { "name": "Honey", "quantity": 1, "unit": "tsp" }
+        ],
+        "instructions": [
+            "Place Greek yogurt in a bowl",
+            "Chop nuts if desired",
+            "Top yogurt with nuts",
+            "Drizzle with honey",
+            "Serve immediately"
+        ],
+        "nutrition": {
+            "calories": 240,
+            "protein": 16,
+            "carbs": 18,
+            "fat": 12,
+            "fiber": 2,
+            "sugar": 14,
+            "sodium": 65
+        },
+        "tags": ["vegetarian", "high-protein", "probiotic", "cholesterol"]
+    },
+    {
+        "id": "snack-4",
+        "name": "Energy Balls with Dates and Oats",
+        "category": "snack",
+        "prepTime": 15,
+        "cookTime": 0,
+        "servings": 6,
+        "difficulty": "easy",
+        "ingredients": [
+            { "name": "Dates (pitted)", "quantity": 150, "unit": "g" },
+            { "name": "Rolled oats", "quantity": 80, "unit": "g" },
+            { "name": "Almond butter", "quantity": 50, "unit": "g" },
+            { "name": "Chia seeds", "quantity": 2, "unit": "tbsp" },
+            { "name": "Cocoa powder", "quantity": 2, "unit": "tbsp" },
+            { "name": "Vanilla extract", "quantity": 1, "unit": "tsp" }
+        ],
+        "instructions": [
+            "Add all ingredients to a food processor",
+            "Blend until mixture is sticky and well combined",
+            "Roll mixture into 12 small balls",
+            "Place on a plate and refrigerate for 30 minutes",
+            "Store in an airtight container in the fridge",
+            "Serving size is 2 balls"
+        ],
+        "nutrition": {
+            "calories": 180,
+            "protein": 5,
+            "carbs": 28,
+            "fat": 7,
+            "fiber": 5,
+            "sugar": 18,
+            "sodium": 5
+        },
+        "tags": ["vegan", "no-bake", "portable", "cholesterol", "triglycerides"]
+    },
+    {
+        "id": "snack-5",
+        "name": "Cottage Cheese with Berries",
+        "category": "snack",
+        "prepTime": 3,
+        "cookTime": 0,
+        "servings": 1,
+        "difficulty": "easy",
+        "ingredients": [
+            { "name": "Cottage cheese (low-fat)", "quantity": 150, "unit": "g" },
+            { "name": "Mixed berries", "quantity": 80, "unit": "g" },
+            { "name": "Flaxseeds", "quantity": 1, "unit": "tbsp" }
+        ],
+        "instructions": [
+            "Place cottage cheese in a bowl",
+            "Top with fresh berries",
+            "Sprinkle with flaxseeds",
+            "Serve immediately"
+        ],
+        "nutrition": {
+            "calories": 180,
+            "protein": 20,
+            "carbs": 16,
+            "fat": 5,
+            "fiber": 4,
+            "sugar": 10,
+            "sodium": 380
+        },
+        "tags": ["vegetarian", "high-protein", "low-fat", "cholesterol", "diabetes"]
+    }
+]