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