[
  {
    "name": "香煎鸡胸藜麦碗",
    "category": "增肌轻食",
    "description": "鸡胸肉、藜麦、生菜、番茄、玉米粒",
    "calories": 460,
    "protein": 42,
    "fat": 12,
    "carbs": 45,
    "fiber": 8,
    "tags": ["高蛋白", "低脂", "训练后"],
    "difficulty": "easy"
  },
  {
    "name": "烟熏三文鱼牛油果沙拉",
    "category": "生酮轻食",
    "description": "三文鱼、牛油果、混合生菜、坚果",
    "calories": 510,
    "protein": 30,
    "fat": 34,
    "carbs": 18,
    "fiber": 7,
    "tags": ["生酮", "优质脂肪"],
    "difficulty": "easy"
  },
  {
    "name": "鸡蛋金枪鱼全麦卷",
    "category": "减脂轻食",
    "description": "全麦饼、金枪鱼、水煮蛋、酸奶酱",
    "calories": 390,
    "protein": 33,
    "fat": 11,
    "carbs": 36,
    "fiber": 6,
    "tags": ["减脂", "高蛋白"],
    "difficulty": "easy"
  },
  {
    "name": "牛肉彩椒糙米饭",
    "category": "增肌轻食",
    "description": "瘦牛肉、糙米、彩椒、西兰花",
    "calories": 560,
    "protein": 39,
    "fat": 16,
    "carbs": 62,
    "fiber": 9,
    "tags": ["增肌", "高碳水"],
    "difficulty": "medium"
  },
  {
    "name": "虾仁西兰花意面",
    "category": "均衡轻食",
    "description": "全麦意面、虾仁、西兰花、蒜香橄榄油",
    "calories": 480,
    "protein": 34,
    "fat": 14,
    "carbs": 54,
    "fiber": 8,
    "tags": ["均衡", "高纤维"],
    "difficulty": "medium"
  },
  {
    "name": "低脂鸡肉凯撒沙拉",
    "category": "减脂轻食",
    "description": "鸡胸肉、生菜、圣女果、低脂凯撒酱",
    "calories": 360,
    "protein": 37,
    "fat": 10,
    "carbs": 20,
    "fiber": 5,
    "tags": ["低卡", "减脂"],
    "difficulty": "easy"
  },
  {
    "name": "豆腐牛油果暖沙拉",
    "category": "素食轻食",
    "description": "豆腐、牛油果、蘑菇、菠菜",
    "calories": 410,
    "protein": 21,
    "fat": 24,
    "carbs": 25,
    "fiber": 9,
    "tags": ["素食", "生酮友好"],
    "difficulty": "easy"
  },
  {
    "name": "鸡肉鹰嘴豆能量碗",
    "category": "均衡轻食",
    "description": "鸡胸肉、鹰嘴豆、紫甘蓝、胡萝卜",
    "calories": 520,
    "protein": 36,
    "fat": 13,
    "carbs": 63,
    "fiber": 11,
    "tags": ["高纤维", "饱腹"],
    "difficulty": "medium"
  },
  {
    "name": "芦笋牛排轻食拼盘",
    "category": "增肌轻食",
    "description": "牛排、芦笋、南瓜泥、番茄",
    "calories": 590,
    "protein": 44,
    "fat": 24,
    "carbs": 38,
    "fiber": 6,
    "tags": ["高蛋白", "力量训练"],
    "difficulty": "medium"
  },
  {
    "name": "魔芋鸡丝低碳碗",
    "category": "生酮轻食",
    "description": "魔芋丝、鸡胸肉、黄瓜、芝麻酱",
    "calories": 320,
    "protein": 29,
    "fat": 15,
    "carbs": 12,
    "fiber": 4,
    "tags": ["低碳", "生酮", "减脂"],
    "difficulty": "easy"
  },
  {
    "name": "三文鱼羽衣甘蓝碗",
    "category": "均衡轻食",
    "description": "三文鱼、羽衣甘蓝、红薯、藜麦",
    "calories": 540,
    "protein": 35,
    "fat": 22,
    "carbs": 49,
    "fiber": 10,
    "tags": ["抗氧化", "Omega-3"],
    "difficulty": "medium"
  },
  {
    "name": "鸡腿肉菌菇焖饭",
    "category": "日常轻食",
    "description": "去皮鸡腿肉、糙米、香菇、玉米",
    "calories": 500,
    "protein": 32,
    "fat": 14,
    "carbs": 57,
    "fiber": 7,
    "tags": ["家常", "均衡"],
    "difficulty": "medium"
  },
  {
    "name": "火鸡胸蔬菜三明治",
    "category": "减脂轻食",
    "description": "全麦吐司、火鸡胸、生菜、番茄",
    "calories": 340,
    "protein": 28,
    "fat": 9,
    "carbs": 34,
    "fiber": 5,
    "tags": ["便携", "办公室"],
    "difficulty": "easy"
  },
  {
    "name": "鸡蛋菠菜奶酪欧姆雷",
    "category": "生酮轻食",
    "description": "鸡蛋、菠菜、低碳奶酪、蘑菇",
    "calories": 370,
    "protein": 25,
    "fat": 26,
    "carbs": 8,
    "fiber": 3,
    "tags": ["早餐", "低碳"],
    "difficulty": "easy"
  },
  {
    "name": "酸奶浆果燕麦杯",
    "category": "日常轻食",
    "description": "希腊酸奶、燕麦、蓝莓、奇亚籽",
    "calories": 300,
    "protein": 19,
    "fat": 7,
    "carbs": 42,
    "fiber": 7,
    "tags": ["早餐", "高纤维"],
    "difficulty": "easy"
  },
  {
    "name": "鸡胸南瓜蔬菜汤",
    "category": "减脂轻食",
    "description": "鸡胸肉、南瓜、西芹、胡萝卜",
    "calories": 280,
    "protein": 26,
    "fat": 6,
    "carbs": 30,
    "fiber": 6,
    "tags": ["低卡", "晚餐"],
    "difficulty": "easy"
  },
  {
    "name": "鳕鱼豆腐味噌碗",
    "category": "均衡轻食",
    "description": "鳕鱼、嫩豆腐、糙米、海带",
    "calories": 430,
    "protein": 33,
    "fat": 11,
    "carbs": 44,
    "fiber": 5,
    "tags": ["清淡", "高蛋白"],
    "difficulty": "medium"
  },
  {
    "name": "黑椒鸡排花椰菜饭",
    "category": "生酮轻食",
    "description": "鸡排、花椰菜米、彩椒、坚果碎",
    "calories": 400,
    "protein": 35,
    "fat": 21,
    "carbs": 16,
    "fiber": 6,
    "tags": ["低碳", "减脂"],
    "difficulty": "easy"
  },
  {
    "name": "牛油果鸡蛋藜麦沙拉",
    "category": "均衡轻食",
    "description": "牛油果、水煮蛋、藜麦、生菜",
    "calories": 450,
    "protein": 22,
    "fat": 24,
    "carbs": 36,
    "fiber": 9,
    "tags": ["均衡", "饱腹"],
    "difficulty": "easy"
  },
  {
    "name": "鸡胸肉荞麦冷面",
    "category": "日常轻食",
    "description": "荞麦面、鸡胸丝、黄瓜、溏心蛋",
    "calories": 470,
    "protein": 31,
    "fat": 12,
    "carbs": 58,
    "fiber": 6,
    "tags": ["夏季", "办公室"],
    "difficulty": "medium"
  }
]
