60 lines
9.8 KiB
JSON
60 lines
9.8 KiB
JSON
{
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"family": {
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"members": 3,
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"diabetes": "2nd type for one member"
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},
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"calories": {
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"adult": 2000,
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"diabeticAdult": 1800,
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"child": 1500,
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"totalDaily": 5300
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},
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"menu": [
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{"day":"Пн","breakfast":"Овсянка на воде + 30 г орехов","breakfast_kcal":350,"breakfast_weight":180,"lunch":"Салат из свежих овощей с говядиной","lunch_kcal":400,"lunch_weight":300,"dinner":"Говядина‑стейк 150 г, брокколи на пару, киноа 60 г","dinner_kcal":650,"dinner_weight":310,"snack":"Йогурт 150 г + горсть грецких орехов","snack_kcal":300,"snack_weight":180,"coffee":"чёрный кофе без сахара","coffee_kcal":5,"coffee_weight":250,"tea":"зелёный чай с мёдом","tea_kcal":15,"tea_weight":250,"grams":1470},
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{"day":"Вт","breakfast":"Яйцо‑омлет с помидорами + цельнозерновой хлеб","breakfast_kcal":300,"breakfast_weight":160,"lunch":"Говядина с овощным рагу","lunch_kcal":420,"lunch_weight":320,"dinner":"Тушёная говядина с морковью, гороховый салат","dinner_kcal":650,"dinner_weight":330,"snack":"Йогурт 150 г + горсть грецких орехов","snack_kcal":300,"snack_weight":180,"coffee":"чёрный кофе без сахара","coffee_kcal":5,"coffee_weight":250,"tea":"зелёный чай с мёдом","tea_kcal":15,"tea_weight":250,"grams":1490},
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{"day":"Ср","breakfast":"Творог 150 г + ягоды","breakfast_kcal":300,"breakfast_weight":200,"lunch":"Говяжий суп с овощами","lunch_kcal":380,"lunch_weight":400,"dinner":"Запеканка из кабачков с говяжьим фаром, гречка 60 г","dinner_kcal":650,"dinner_weight":360,"snack":"Йогурт 150 г + горсть грецких орехов","snack_kcal":300,"snack_weight":180,"coffee":"чёрный кофе без сахара","coffee_kcal":5,"coffee_weight":250,"tea":"зелёный чай с мёдом","tea_kcal":15,"tea_weight":250,"grams":1740},
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{"day":"Чт","breakfast":"Смузи: шпинат, кефир, ягоды, семена льна","breakfast_kcal":300,"breakfast_weight":240,"lunch":"Говядина‑строганина с бурым рисом и овощами","lunch_kcal":430,"lunch_weight":300,"dinner":"Говядина‑строганина в соевом соусе, салат из капусты, рис‑басмати 60 г","dinner_kcal":650,"dinner_weight":310,"snack":"Йогурт 150 г + горсть грецких орехов","snack_kcal":300,"snack_weight":180,"coffee":"чёрный кофе без сахара","coffee_kcal":5,"coffee_weight":250,"tea":"зелёный чай с мёдом","tea_kcal":15,"tea_weight":250,"grams":1530},
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{"day":"Пт","breakfast":"Яйцо‑вкрутую, авокадо, цельнозерновой хлеб","breakfast_kcal":350,"breakfast_weight":130,"lunch":"Говядина с грибным соусом и стручковой фасолью","lunch_kcal":420,"lunch_weight":310,"dinner":"Тушёная говядина с грибами, батат запечённый 150 г","dinner_kcal":650,"dinner_weight":380,"snack":"Йогурт 150 г + горсть грецких орехов","snack_kcal":300,"snack_weight":180,"coffee":"чёрный кофе без сахара","coffee_kcal":5,"coffee_weight":250,"tea":"зелёный чай с мёдом","tea_kcal":15,"tea_weight":250,"grams":1500},
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{"day":"Сб","breakfast":"Творожные оладьи без сахара + творог","breakfast_kcal":350,"breakfast_weight":300,"lunch":"Говядина‑котлета с запечёнными овощами","lunch_kcal":410,"lunch_weight":350,"dinner":"Говядина‑котлета, свежий салат из огурцов и помидоров, кускус 60 г","dinner_kcal":650,"dinner_weight":310,"snack":"Йогурт 150 г + горсть грецких орехов","snack_kcal":300,"snack_weight":180,"coffee":"чёрный кофе без сахара","coffee_kcal":5,"coffee_weight":250,"tea":"зелёный чай с мёдом","tea_kcal":15,"tea_weight":250,"grams":1640},
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{"day":"Вс","breakfast":"Греческий йогурт + мёд (мало) + орехи","breakfast_kcal":300,"breakfast_weight":190,"lunch":"Печёная говядина с квашеной капустой","lunch_kcal":420,"lunch_weight":250,"dinner":"Печёная говядина с брюссельской капустой, булгур 60 г","dinner_kcal":650,"dinner_weight":310,"snack":"Йогурт 150 г + горсть грецких орехов","snack_kcal":300,"snack_weight":180,"coffee":"чёрный кофе без сахара","coffee_kcal":5,"coffee_weight":250,"tea":"зелёный чай с мёдом","tea_kcal":15,"tea_weight":250,"grams":1530}
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],
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"shopping": [
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{"week":1,"items":[
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{"category":"Мясо","items":[{"name":"говяжий фарш","qty":"1 кг"},{"name":"стейк","qty":"1 кг"}]},
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{"category":"Овощи","items":[{"name":"брокколи","qty":"500 г"},{"name":"морковь","qty":"500 г"},{"name":"капуста","qty":"1 кг"},{"name":"помидоры","qty":"1 кг"},{"name":"огурцы","qty":"1 кг"},{"name":"шпинат","qty":"300 г"},{"name":"батат","qty":"1 кг"}]},
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{"category":"Фрукты","items":[{"name":"яблоки","qty":"1 кг"},{"name":"ягоды (замороженные)","qty":"500 г"}]},
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{"category":"Крупы/злаки","items":[{"name":"киноа","qty":"500 г"},{"name":"гречка","qty":"500 г"},{"name":"рис‑басмати","qty":"500 г"},{"name":"кускус","qty":"300 г"},{"name":"булгур","qty":"300 г"}]},
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{"category":"Молочные","items":[{"name":"творог","qty":"1 кг"},{"name":"кефир","qty":"2 л"},{"name":"греческий йогурт","qty":"500 мл"}]},
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{"category":"Яйца","items":[{"name":"яйца","qty":"12 шт"}]},
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{"category":"Орехи/семена","items":[{"name":"грецкие орехи","qty":"300 г"},{"name":"семена льна","qty":"200 г"}]},
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{"category":"Прочее","items":[{"name":"оливковое масло","qty":"по необходимости"},{"name":"специи","qty":"по необходимости"},{"name":"соевый соус","qty":"по необходимости"}]}
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]},
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{"week":2,"items":[
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{"category":"Мясо","items":[{"name":"говядина стейк","qty":"1 кг"},{"name":"фарш","qty":"500 г"}]},
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{"category":"Овощи","items":[{"name":"брокколи","qty":"300 г"},{"name":"морковь","qty":"400 г"},{"name":"капуста","qty":"500 г"},{"name":"помидоры","qty":"800 г"},{"name":"огурцы","qty":"800 г"},{"name":"шпинат","qty":"200 г"},{"name":"батат","qty":"800 г"}]},
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{"category":"Фрукты","items":[{"name":"яблоки","qty":"800 г"},{"name":"замороженные ягоды","qty":"300 г"}]},
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{"category":"Молочные","items":[{"name":"творог","qty":"800 г"},{"name":"кефир","qty":"1.5 л"},{"name":"йогурт","qty":"400 мл"}]},
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{"category":"Яйца","items":[{"name":"яйца","qty":"6 шт"}]},
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{"category":"Орехи/семена","items":[{"name":"грецкие орехи","qty":"200 г"},{"name":"семена льна","qty":"100 г"}]},
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{"category":"Крупы","items":[{"name":"киноа","qty":"200 г"},{"name":"гречка","qty":"200 г"}]}
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]},
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{"week":3,"items":[
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{"category":"Мясо","items":[{"name":"говядина (фарш)","qty":"1 кг"}]},
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{"category":"Овощи","items":[{"name":"брокколи","qty":"300 г"},{"name":"морковь","qty":"300 г"},{"name":"капуста","qty":"500 г"},{"name":"помидоры","qty":"800 г"},{"name":"огурцы","qty":"800 г"},{"name":"шпинат","qty":"200 г"},{"name":"батат","qty":"800 г"}]},
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{"category":"Фрукты","items":[{"name":"яблоки","qty":"800 г"},{"name":"замороженные ягоды","qty":"300 г"}]},
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{"category":"Молочные","items":[{"name":"творог","qty":"800 г"},{"name":"кефир","qty":"1 л"},{"name":"йогурт","qty":"400 мл"}]},
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{"category":"Яйца","items":[{"name":"яйца","qty":"6 шт"}]},
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{"category":"Орехи/семена","items":[{"name":"грецкие орехи","qty":"200 г"},{"name":"семена льна","qty":"100 г"}]},
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{"category":"Крупы","items":[{"name":"кускус","qty":"200 г"},{"name":"булгур","qty":"200 г"}]}
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]},
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{"week":4,"items":[
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{"category":"Мясо","items":[{"name":"говядина (стейк)","qty":"1 кг"}]},
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{"category":"Овощи","items":[{"name":"брокколи","qty":"300 г"},{"name":"морковь","qty":"300 г"},{"name":"капуста","qty":"500 г"},{"name":"помидоры","qty":"800 г"},{"name":"огурцы","qty":"800 г"},{"name":"шпинат","qty":"200 г"},{"name":"батат","qty":"800 г"}]},
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{"category":"Фрукты","items":[{"name":"яблоки","qty":"800 г"},{"name":"замороженные ягоды","qty":"300 г"}]},
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{"category":"Молочные","items":[{"name":"творог","qty":"800 г"},{"name":"кефир","qty":"1 л"},{"name":"йогурт","qty":"400 мл"}]},
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{"category":"Яйца","items":[{"name":"яйца","qty":"6 шт"}]},
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{"category":"Орехи/семена","items":[{"name":"грецкие орехи","qty":"200 г"},{"name":"семена льна","qty":"100 г"}]},
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{"category":"Крупы","items":[{"name":"по необходимости","qty":"киноа/гречка"}]}
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]}
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]
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} |