{
  "version": "2025-11-01",
  "templates": [
    {
      "id": "simple_chicken_bowl",
      "name": "Simple Chicken Whole Grain Rice Bowl",
      "servings": 1,
      "time_min": 20,
      "tags": ["quick", "high_protein", "gluten_free"],
      "ingredients": [
        { "key": "Chicken",      "servings": 1 },
        { "key": "Whole Grain Rice",         "servings": 1 },
        { "key": "Mixed Salad",  "servings": 1 },
        { "key": "Olive Oil",    "servings": 0.5 }
      ],
      "instructions": [
        "Cook Whole Grain Rice Until Tender (10–12 Min); Fluff.",
        "Heat Half The Olive Oil in A Pan Over Medium-High; Sauté Chicken Until Golden And Cooked Through (6–8 Min).",
        "Assemble: Whole Grain Rice + Mixed Salad + Sliced Chicken; Drizzle Remaining Olive Oil."
      ]
    },
    {
      "id": "tofu_stir_fry",
      "name": "Tofu Veggie Stir-Fry",
      "servings": 1,
      "time_min": 15,
      "tags": ["quick", "vegetarian", "vegan"],
      "ingredients": [
        { "key": "Tofu",         "servings": 1.5 },
        { "key": "Oats",         "servings": 0.5, "optional": true },
        { "key": "Peppers",      "servings": 1 },
        { "key": "Leafy Greens", "servings": 1 },
        { "key": "Olive Oil",    "servings": 0.5 }
      ],
      "instructions": [
        "Pat Tofu Dry; Pan-Fry in Olive Oil Over Medium-High Until Edges Crisp (4–6 Min).",
        "Add Peppers; Stir-Fry 2–3 Min; Fold in Leafy Greens Until Just Wilted.",
        "Finish With A Light Drizzle of Olive Oil; Sprinkle Oats (Optional) For Crunch."
      ]
    },

{
  "id": "turkey_quinoa_bowl",
  "name": "Turkey Quinoa Salad Bowl",
  "servings": 1,
  "time_min": 20,
  "tags": ["quick", "high_protein", "gluten_free"],
  "ingredients": [
    { "key": "Whole Turkey",   "servings": 1 },
    { "key": "Quinoa",         "servings": 1 },
    { "key": "Mixed Salad",    "servings": 1 },
    { "key": "Tomatoes",       "servings": 1 },
    { "key": "Olive Oil",      "servings": 0.5 }
  ],
  "instructions": [
    "Cook Quinoa Until Fluffy (12–15 Min); Cool 2 Min.",
    "Sear Turkey in Olive Oil Over Medium-High Until Warmed Through And Browned (3–4 Min).",
    "Assemble: Quinoa + Mixed Salad + Sliced Turkey + Tomatoes; Drizzle Remaining Olive Oil."
  ]
},

{
  "id": "lentil_crucifer_whole grain pasta",
  "name": "Lentil & Crucifer Whole Grain Pasta",
  "servings": 1,
  "time_min": 20,
  "tags": ["high_protein", "vegetarian", "quick", "gluten"],
  "ingredients": [
    { "key": "Whole Grain Pasta",       "servings": 1 },
    { "key": "Lentils",     "servings": 1 },
    { "key": "Crucifers",   "servings": 1 },
    { "key": "Peppers",     "servings": 1 },
    { "key": "Olive Oil",   "servings": 0.5 }
  ],
  "instructions": [
    "Boil Whole Grain Pasta To Al Dente; Drain (8–10 Min).",
    "Sauté Crucifers And Peppers in Olive Oil Over Medium-High Until Crisp-Tender (3–4 Min).",
    "Fold in Lentils And Whole Grain Pasta; Toss 1–2 Min To Coat; Serve Hot."
  ]
},

{
  "id": "shrimp_buckwheat_stirfry",
  "name": "Shrimp & Buckwheat Stir-Fry",
  "servings": 1,
  "time_min": 15,
  "tags": ["quick", "high_protein", "gluten_free", "shellfish"],
  "ingredients": [
    { "key": "Buckwheat",   "servings": 1 },
    { "key": "Shrimp",      "servings": 1 },
    { "key": "Broccoli",    "servings": 1 },
    { "key": "Peppers",     "servings": 1 },
    { "key": "Olive Oil",   "servings": 0.5 }
  ],
  "instructions": [
    "Cook Buckwheat Until Tender (10–12 Min); Drain Well.",
    "Stir-Fry Shrimp in Half The Olive Oil Over High Heat Until Pink (2–3 Min); Remove.",
    "Stir-Fry Broccoli And Peppers 2–3 Min; Return Shrimp; Add Buckwheat; Toss With Remaining Oil 1 Min."
  ]
},

{
  "id": "egg_avocado_toast",
  "name": "Egg & Avocado Toast",
  "servings": 1,
  "time_min": 10,
  "tags": ["breakfast", "vegetarian", "gluten", "eggs"],
  "ingredients": [
    { "key": "Whole Wheat Bread", "servings": 2 },
    { "key": "Eggs",              "servings": 2 },
    { "key": "Avocado",           "servings": 0.5 },
    { "key": "Tomatoes",          "servings": 0.5 },
    { "key": "Olive Oil",         "servings": 0.5, "optional": true }
  ],
  "instructions": [
    "Toast Whole Wheat Bread.",
    "Pan-Cook Eggs To Preference (3–4 Min).",
    "Mash Avocado Over Toast; Top With Eggs And Sliced Tomatoes; Optional Drizzle of Olive Oil."
  ]
},

{
  "id": "tempeh_quinoa_tahini",
  "name": "Tempeh Quinoa Tahini Bowl",
  "servings": 1,
  "time_min": 20,
  "tags": ["vegan", "vegetarian", "soy", "sesame", "gluten_free"],
  "ingredients": [
    { "key": "Tempeh",        "servings": 1 },
    { "key": "Quinoa",        "servings": 1 },
    { "key": "Crucifers",     "servings": 1 },
    { "key": "Leafy Greens",  "servings": 1 },
    { "key": "Tahini",        "servings": 0.5 },
    { "key": "Olive Oil",     "servings": 0.5, "optional": true }
  ],
  "instructions": [
    "Cook Quinoa Until Fluffy (12–15 Min).",
    "Sear Tempeh in Olive Oil (Optional) Over Medium-High Until Browned (3–4 Min).",
    "Wilt Crucifers And Leafy Greens 2–3 Min; Assemble With Quinoa And Tempeh; Drizzle Tahini."
  ]
},

{
  "id": "yogurt_oats_parfait",
  "name": "Yogurt, Oats & Fruit Parfait",
  "servings": 1,
  "time_min": 10,
  "tags": ["breakfast", "vegetarian", "dairy", "nuts"],
  "ingredients": [
    { "key": "Greek Yogurt",  "servings": 1 },
    { "key": "Fruit",         "servings": 1 },
    { "key": "Rolled Oats",   "servings": 0.5 },
    { "key": "Nuts",          "servings": 0.5 },
    { "key": "Chia Seeds",    "servings": 0.25, "optional": true }
  ],
  "instructions": [
    "Layer Greek Yogurt With Fruit And Rolled Oats in A Bowl Or Cup.",
    "Top With Nuts; Sprinkle Optional Chia Seeds For Crunch; Serve Immediately."
  ]
},




  {
    "id": "turkey_quinoa_bowl",
    "name": "Turkey Quinoa Bowl",
    "servings": 1,
    "time_min": 20,
    "tags": ["quick", "high_protein", "gluten_free"],
    "ingredients": [
      { "key": "Quinoa",            "servings": 1 },
      { "key": "Whole Turkey",      "servings": 1 },
      { "key": "Crucifers",         "servings": 1 },
      { "key": "Olive Oil",         "servings": 0.5 }
    ],
    "instructions": [
      "Cook Quinoa Until Fluffy (12–15 Min); Keep Warm.",
      "Sear Turkey in Half The Olive Oil Over Medium-High Until Cooked Through (6–8 Min).",
      "Bowl It: Quinoa + Crucifers + Sliced Turkey; Drizzle Remaining Oil."
    ]
  },
  {
    "id": "shrimp_corn_broccoli_saute",
    "name": "Shrimp, Corn & Broccoli Sauté",
    "servings": 1,
    "time_min": 12,
    "tags": ["quick", "high_protein", "gluten_free"],
    "ingredients": [
      { "key": "Shrimp",            "servings": 1 },
      { "key": "Corn",              "servings": 1 },
      { "key": "Broccoli",          "servings": 1 },
      { "key": "Olive Oil",         "servings": 0.5 }
    ],
    "instructions": [
      "Steam Or Microwave Broccoli Until Crisp-Tender (3–4 Min).",
      "Sauté Shrimp in Olive Oil Over Medium-High Until Pink (3–4 Min); Fold in Corn To Warm.",
      "Toss With Broccoli And Serve Immediately."
    ]
  },
  {
    "id": "lentil_sweet_potato_bowl",
    "name": "Lentil & Sweet Potato Bowl",
    "servings": 1,
    "time_min": 18,
    "tags": ["vegetarian", "vegan", "gluten_free"],
    "ingredients": [
      { "key": "Sweet Potato",      "servings": 1 },
      { "key": "Lentils",           "servings": 1 },
      { "key": "Leafy Greens",      "servings": 1 },
      { "key": "Olive Oil",         "servings": 0.5 }
    ],
    "instructions": [
      "Microwave Sweet Potato Until Tender (6–8 Min); Split.",
      "Warm Lentils With Half The Olive Oil in A Pan (2–3 Min).",
      "Top Sweet Potato With Lentils And Leafy Greens; Drizzle Remaining Oil."
    ]
  },
  {
    "id": "tempeh_buckwheat_stirfry",
    "name": "Tempeh Buckwheat Stir-Fry",
    "servings": 1,
    "time_min": 18,
    "tags": ["quick", "vegetarian", "vegan", "gluten_free"],
    "ingredients": [
      { "key": "Buckwheat",         "servings": 1 },
      { "key": "Tempeh",            "servings": 1 },
      { "key": "Peppers",           "servings": 1 },
      { "key": "Leafy Greens",      "servings": 1 },
      { "key": "Olive Oil",         "servings": 0.5 }
    ],
    "instructions": [
      "Cook Buckwheat Until Tender (12–15 Min); Drain.",
      "Pan-Sear Tempeh in Olive Oil (3–4 Min); Add Peppers And Stir-Fry 2–3 Min.",
      "Fold in Leafy Greens To Wilt; Serve Over Buckwheat."
    ]
  },
  {
    "id": "seitan_pepper_whole grain pasta",
    "name": "Seitan Pepper Whole Grain Pasta",
    "servings": 1,
    "time_min": 15,
    "tags": ["quick", "high_protein", "vegetarian", "vegan"],
    "ingredients": [
      { "key": "Whole Grain Pasta",             "servings": 1 },
      { "key": "Seitan",            "servings": 1 },
      { "key": "Peppers",           "servings": 1 },
      { "key": "Tomatoes",          "servings": 1 },
      { "key": "Olive Oil",         "servings": 0.5 }
    ],
    "instructions": [
      "Cook Whole Grain Pasta To Al Dente (8–10 Min); Reserve A Splash of Cooking Water.",
      "Sauté Seitan in Olive Oil (2–3 Min); Add Peppers And Tomatoes Until Tender (3–4 Min).",
      "Toss With Whole Grain Pasta (Loosen With Whole Grain Pasta Water if Needed)."
    ]
  },
  {
    "id": "fish_millet_salad_bowl",
    "name": "Fish & Millet Salad Bowl",
    "servings": 1,
    "time_min": 20,
    "tags": ["high_protein", "gluten_free"],
    "ingredients": [
      { "key": "Millet",            "servings": 1 },
      { "key": "Fish",              "servings": 1 },
      { "key": "Mixed Salad",       "servings": 1 },
      { "key": "Olive Oil",         "servings": 0.5 },
      { "key": "Avocado",           "servings": 0.5, "optional": true }
    ],
    "instructions": [
      "Cook Millet Until Tender (15–18 Min); Fluff.",
      "Pan-Sear Fish in Half The Olive Oil Over Medium-High Until Cooked Through (4–6 Min).",
      "Assemble: Millet + Mixed Salad + Fish; Add Sliced Avocado (Optional) And Remaining Oil."
    ]
  },
  {
    "id": "egg_quinoa_scramble",
    "name": "Egg & Quinoa Scramble",
    "servings": 1,
    "time_min": 12,
    "tags": ["breakfast", "quick", "high_protein"],
    "ingredients": [
      { "key": "Quinoa",            "servings": 1 },
      { "key": "Eggs",              "servings": 2 },
      { "key": "Tomatoes",          "servings": 1 },
      { "key": "Leafy Greens",      "servings": 1 },
      { "key": "Olive Oil",         "servings": 0.5 }
    ],
    "instructions": [
      "Warm Quinoa (Stovetop Or Microwave, 1–2 Min).",
      "Scramble Eggs in Olive Oil Over Medium Heat (2–3 Min); Fold in Tomatoes And Greens Until Just Set.",
      "Serve Scramble Over Quinoa."
    ]
  },
  {
    "id": "yogurt_fruit_nut_parfait",
    "name": "Greek Yogurt Fruit & Nut Parfait",
    "servings": 1,
    "time_min": 5,
    "tags": ["breakfast", "quick"],
    "ingredients": [
      { "key": "Greek Yogurt",      "servings": 1 },
      { "key": "Fruit",             "servings": 1 },
      { "key": "Nuts",              "servings": 0.5 },
      { "key": "Chia Seeds",        "servings": 0.5, "optional": true }
    ],
    "instructions": [
      "Spoon Greek Yogurt Into A Bowl Or Glass.",
      "Layer With Fruit And Nuts.",
      "Sprinkle Chia Seeds (Optional)."
    ]
  },
  {
    "id": "cottage_cheese_tomato_toast",
    "name": "Cottage Cheese & Tomato Toast",
    "servings": 1,
    "time_min": 8,
    "tags": ["breakfast", "vegetarian", "quick"],
    "ingredients": [
      { "key": "Whole Wheat Bread", "servings": 2 },
      { "key": "Cottage Cheese",    "servings": 1 },
      { "key": "Tomatoes",          "servings": 1 },
      { "key": "Olive Oil",         "servings": 0.5, "optional": true }
    ],
    "instructions": [
      "Toast Bread To Preference.",
      "Spread Cottage Cheese; Top With Sliced Tomatoes.",
      "Drizzle Olive Oil (Optional)."
    ]
  },
  {
    "id": "tofu_broccoli_whole grain rice_cakes",
    "name": "Tofu & Broccoli With Whole Grain Rice Cakes",
    "servings": 1,
    "time_min": 12,
    "tags": ["quick", "vegetarian", "vegan", "gluten_free"],
    "ingredients": [
      { "key": "Tofu",              "servings": 1.5 },
      { "key": "Broccoli",          "servings": 1 },
      { "key": "Whole Grain Rice Cakes",        "servings": 1 },
      { "key": "Olive Oil",         "servings": 0.5 },
      { "key": "Avocado",           "servings": 0.5, "optional": true }
    ],
    "instructions": [
      "Pan-Fry Tofu in Olive Oil Until Edges Crisp (4–5 Min); Add Broccoli To Sauté 2–3 Min.",
      "Warm Whole Grain Rice Cakes Briefly (Toaster Or Dry Pan).",
      "Serve Tofu & Broccoli Alongside Whole Grain Rice Cakes; Add Avocado (Optional)."
    ]
  },
  {
    "id": "legume_quinoa_salad",
    "name": "Legume & Quinoa Salad",
    "servings": 1,
    "time_min": 15,
    "tags": ["quick", "vegetarian", "vegan", "gluten_free"],
    "ingredients": [
      { "key": "Quinoa",            "servings": 1 },
      { "key": "Legumes",           "servings": 1 },
      { "key": "Mixed Salad",       "servings": 1 },
      { "key": "Olive Oil",         "servings": 0.5 },
      { "key": "Nuts",              "servings": 0.5, "optional": true }
    ],
    "instructions": [
      "Cook Or Warm Quinoa (10–12 Min if Raw.).",
      "Toss Legumes With Olive Oil To Coat.",
      "Combine Quinoa, Mixed Salad, And Legumes; Sprinkle Nuts (Optional)."
    ]
  },
  {
    "id": "whey_oats_yogurt_bowl",
    "name": "Whey Oats Yogurt Bowl",
    "servings": 1,
    "time_min": 10,
    "tags": ["breakfast", "high_protein"],
    "ingredients": [
      { "key": "Rolled Oats",       "servings": 1 },
      { "key": "Whey Isolate",      "servings": 1 },
      { "key": "Greek Yogurt",      "servings": 1 },
      { "key": "Fruit",             "servings": 1, "optional": true }
    ],
    "instructions": [
      "Cook Rolled Oats To A Creamy Consistency (5–7 Min).",
      "Stir in Whey Isolate Until Dissolved.",
      "Top With Greek Yogurt And Fruit (Optional)."
    ]
  },




{
  "id": "chicken_wildwhole grain rice_broccoli",
  "name": "Chicken, Wild Whole Grain Rice & Broccoli Bowl",
  "servings": 1,
  "time_min": 25,
  "tags": ["high_protein", "gluten_free"],
  "ingredients": [
    { "key": "Whole Chicken Breast", "servings": 1 },
    { "key": "Wild Whole Grain Rice",            "servings": 1 },
    { "key": "Broccoli",             "servings": 1 },
    { "key": "Olive Oil",            "servings": 0.5 }
  ],
  "instructions": [
    "Simmer Wild Whole Grain Rice Until Tender (20–25 Min); Drain; Rest 2 Min.",
    "Heat Half The Olive Oil Over Medium-High; Sear Chicken Until Cooked Through (6–8 Min); Remove And Slice.",
    "Sauté Broccoli 2–3 Min; Plate Wild Whole Grain Rice + Broccoli + Chicken; Drizzle Remaining Oil."
  ]
},
{
  "id": "fish_sweetpotato_greenbeans",
  "name": "Fish With Sweet Potato & Green Beans",
  "servings": 1,
  "time_min": 20,
  "tags": ["high_protein", "gluten_free", "fish", "quick"],
  "ingredients": [
    { "key": "Fish",          "servings": 1 },
    { "key": "Sweet Potato",  "servings": 1 },
    { "key": "Green Beans",   "servings": 1 },
    { "key": "Olive Oil",     "servings": 0.5 }
  ],
  "instructions": [
    "Steam Cubed Sweet Potato Until Tender (7–9 Min).",
    "Pan-Sear Fish in Half The Olive Oil 2–3 Min Per Side Until Flaky; Remove.",
    "Sauté Green Beans 2–3 Min; Assemble: Sweet Potato + Green Beans + Fish; Finish With Remaining Oil."
  ]
},
{
  "id": "seitan_farro_power",
  "name": "Seitan & Farro Power Bowl",
  "servings": 1,
  "time_min": 20,
  "tags": ["high_protein", "vegetarian", "gluten"],
  "ingredients": [
    { "key": "Farro",      "servings": 1 },
    { "key": "Seitan",     "servings": 1 },
    { "key": "Peppers",    "servings": 1 },
    { "key": "Crucifers",  "servings": 1 },
    { "key": "Olive Oil",  "servings": 0.5 }
  ],
  "instructions": [
    "Boil Farro To Al Dente (10–12 Min); Drain.",
    "Sear Seitan And Peppers in Half The Olive Oil Over Medium-High Until Browned (3–4 Min).",
    "Fold in Crucifers 1–2 Min; Toss With Farro And Remaining Oil; Serve Hot."
  ]
},
{
  "id": "cottage_whole grain ricecakes_fruit",
  "name": "Cottage Cheese, Fruit & Whole Grain Rice Cakes",
  "servings": 1,
  "time_min": 5,
  "tags": ["breakfast", "vegetarian", "dairy", "gluten_free"],
  "ingredients": [
    { "key": "Cottage Cheese", "servings": 1 },
    { "key": "Whole Grain Rice Cakes",     "servings": 1 },
    { "key": "Fruit",          "servings": 1 },
    { "key": "Sunflower Seeds","servings": 0.25, "optional": true }
  ],
  "instructions": [
    "Spread Cottage Cheese Over Whole Grain Rice Cakes.",
    "Top With Sliced Fruit; Sprinkle Sunflower Seeds (Optional) And Serve."
  ]
},
{
  "id": "egg_millet_broccoli",
  "name": "Egg & Millet Broccoli Bowl",
  "servings": 1,
  "time_min": 18,
  "tags": ["quick", "vegetarian", "gluten_free", "eggs"],
  "ingredients": [
    { "key": "Millet",     "servings": 1 },
    { "key": "Eggs",       "servings": 2 },
    { "key": "Broccoli",   "servings": 1 },
    { "key": "Olive Oil",  "servings": 0.5 }
  ],
  "instructions": [
    "Simmer Millet Until Fluffy (12–15 Min); Keep Warm.",
    "Sauté Broccoli in Half The Olive Oil 2–3 Min; Add Beaten Eggs And Soft-Scramble (2–3 Min).",
    "Serve Eggs And Broccoli Over Millet; Drizzle Remaining Oil."
  ]
},
{
  "id": "whey_yogurt_oats_pb",
  "name": "Whey, Yogurt, Oats & Peanut Butter Bowl",
  "servings": 1,
  "time_min": 5,
  "tags": ["breakfast", "high_protein", "dairy", "peanut"],
  "ingredients": [
    { "key": "Whey Isolate",   "servings": 1 },
    { "key": "Greek Yogurt",   "servings": 1 },
    { "key": "Rolled Oats",    "servings": 0.5 },
    { "key": "Peanut Butter",  "servings": 0.5 },
    { "key": "Fruit",          "servings": 1 }
  ],
  "instructions": [
    "Stir Whey Isolate Into Greek Yogurt Until Smooth.",
    "Fold in Rolled Oats And Fruit; Spoon Peanut Butter on Top And Serve."
  ]
},



{
  "id": "turkey_quinoa_pepper_salad",
  "name": "Turkey, Quinoa & Pepper Salad",
  "servings": 1,
  "time_min": 20,
  "tags": ["high_protein", "gluten_free", "quick"],
  "ingredients": [
    { "key": "Whole Turkey",   "servings": 1 },
    { "key": "Quinoa",         "servings": 1 },
    { "key": "Peppers",        "servings": 1 },
    { "key": "Mixed Salad",    "servings": 1 },
    { "key": "Olive Oil",      "servings": 0.5 }
  ],
  "instructions": [
    "Simmer Quinoa Until Fluffy (12–15 Min); Cool Slightly.",
    "Sear Sliced Turkey in Half The Olive Oil Over Medium-High Until Warmed And Browned (3–4 Min).",
    "Toss Mixed Salad And Peppers With Quinoa; Top With Turkey; Drizzle Remaining Oil."
  ]
},
{
  "id": "shrimp_buckwheat_zucchini",
  "name": "Shrimp, Buckwheat & Zucchini Skillet",
  "servings": 1,
  "time_min": 18,
  "tags": ["high_protein", "gluten_free", "shellfish", "quick"],
  "ingredients": [
    { "key": "Buckwheat",    "servings": 1 },
    { "key": "Shrimp",       "servings": 1 },
    { "key": "Zucchini",     "servings": 1 },
    { "key": "Olive Oil",    "servings": 0.5 }
  ],
  "instructions": [
    "Boil Buckwheat Until Tender (10–12 Min); Drain.",
    "Sauté Shrimp in Half The Olive Oil Over Medium-High Until Pink (2–3 Min); Remove.",
    "Sauté Zucchini 2–3 Min; Fold in Buckwheat And Shrimp; Finish With Remaining Oil."
  ]
},
{
  "id": "tempeh_barley_broccoli",
  "name": "Tempeh, Barley & Broccoli Bowl",
  "servings": 1,
  "time_min": 25,
  "tags": ["vegetarian", "soy", "high_protein", "gluten"],
  "ingredients": [
    { "key": "Barley",     "servings": 1 },
    { "key": "Tempeh",     "servings": 1 },
    { "key": "Broccoli",   "servings": 1 },
    { "key": "Olive Oil",  "servings": 0.5 }
  ],
  "instructions": [
    "Cook Barley To Al Dente (20–25 Min); Drain.",
    "Brown Tempeh in Half The Olive Oil Over Medium-High (3–4 Min).",
    "Add Broccoli; Sauté 2–3 Min; Toss With Barley And Remaining Oil; Serve."
  ]
},
{
  "id": "tempeh_barley_broccoli",
  "name": "Tempeh, Barley & Broccoli Bowl",
  "servings": 1,
  "time_min": 25,
  "tags": ["vegetarian", "soy", "high_protein", "gluten"],
  "ingredients": [
    { "key": "Barley",     "servings": 1 },
    { "key": "Tempeh",     "servings": 1 },
    { "key": "Broccoli",   "servings": 1 },
    { "key": "Olive Oil",  "servings": 0.5 }
  ],
  "instructions": [
    "Cook Barley To Al Dente (20–25 Min); Drain.",
    "Brown Tempeh in Half The Olive Oil Over Medium-High (3–4 Min).",
    "Add Broccoli; Sauté 2–3 Min; Toss With Barley And Remaining Oil; Serve."
  ]
},
{
  "id": "egg_avocado_toast",
  "name": "Egg & Avocado Tomato Toast",
  "servings": 1,
  "time_min": 10,
  "tags": ["breakfast", "vegetarian", "eggs", "gluten", "quick"],
  "ingredients": [
    { "key": "Whole Wheat Bread", "servings": 2 },
    { "key": "Eggs",              "servings": 2 },
    { "key": "Avocado",           "servings": 0.5 },
    { "key": "Tomatoes",          "servings": 1 }
  ],
  "instructions": [
    "Toast Bread Slices.",
    "Soft-Scramble Or Fry Eggs To Preference (3–4 Min).",
    "Mash Avocado on Toast; Top With Sliced Tomatoes And Eggs; Serve."
  ]
},
{
  "id": "lentil_sweetpotato_crucifers",
  "name": "Lentils With Sweet Potato & Crucifers",
  "servings": 1,
  "time_min": 22,
  "tags": ["vegetarian", "high_protein", "gluten_free"],
  "ingredients": [
    { "key": "Lentils",      "servings": 1 },
    { "key": "Sweet Potato", "servings": 1 },
    { "key": "Crucifers",    "servings": 1 },
    { "key": "Olive Oil",    "servings": 0.5 }
  ],
  "instructions": [
    "Simmer Lentils Until Tender (15–18 Min); Drain.",
    "Steam Diced Sweet Potato Until Just Tender (7–9 Min).",
    "Sauté Crucifers 2–3 Min in Olive Oil; Combine With Lentils And Sweet Potato; Serve."
  ]
},
{
  "id": "seitan_whole grain pasta_tahini_peppers",
  "name": "Seitan & Whole Grain Pasta With Tahini Peppers",
  "servings": 1,
  "time_min": 20,
  "tags": ["vegetarian", "high_protein", "gluten", "sesame"],
  "ingredients": [
    { "key": "Whole Grain Pasta",       "servings": 1 },
    { "key": "Seitan",      "servings": 1 },
    { "key": "Peppers",     "servings": 1 },
    { "key": "Leafy Greens","servings": 1 },
    { "key": "Tahini",      "servings": 0.5 }
  ],
  "instructions": [
    "Boil Whole Grain Pasta To Al Dente (8–10 Min); Reserve A Splash of Cooking Water; Drain.",
    "Sear Seitan And Peppers Over Medium-High (3–4 Min); Fold in Leafy Greens To Wilt (1–2 Min).",
    "Toss With Whole Grain Pasta; Spoon Over Tahini (Loosen Up Tahini With A Splash of Whole Grain Pasta Water if Desired); Serve."
  ]
},




  {
    "id": "chicken_broccoli_brown_whole grain rice",
    "name": "Chicken, Broccoli & Brown Whole Grain Rice",
    "servings": 1,
    "time_min": 20,
    "tags": ["quick", "high_protein", "gluten_free"],
    "ingredients": [
      { "key": "Brown Whole Grain Rice",            "servings": 1 },
      { "key": "Whole Chicken Breast",  "servings": 1 },
      { "key": "Broccoli",              "servings": 1 },
      { "key": "Olive Oil",             "servings": 0.5 }
    ],
    "instructions": [
      "Cook Brown Whole Grain Rice Until Tender (12–15 Min); Fluff.",
      "Sear Chicken in Half The Olive Oil Over Medium-High Until Cooked Through (6–8 Min).",
      "Steam Or Microwave Broccoli Until Crisp-Tender; Plate With Whole Grain Rice And Sliced Chicken; Drizzle Remaining Oil."
    ]
  },
  {
    "id": "tofu_farro_greens_pepper_bowl",
    "name": "Tofu Farro Bowl With Greens & Peppers",
    "servings": 1,
    "time_min": 18,
    "tags": ["quick", "vegetarian", "vegan", "gluten"],
    "ingredients": [
      { "key": "Farro",          "servings": 1 },
      { "key": "Tofu",           "servings": 1.5 },
      { "key": "Peppers",        "servings": 1 },
      { "key": "Leafy Greens",   "servings": 1 },
      { "key": "Olive Oil",      "servings": 0.5 }
    ],
    "instructions": [
      "Cook Farro To Al Dente (10–12 Min); Drain.",
      "Pan-Sear Tofu in Olive Oil Until Lightly Crisp (4–5 Min); Add Peppers 2–3 Min.",
      "Fold in Leafy Greens To Wilt; Serve Over Farro."
    ]
  },
  {
    "id": "shrimp_wild_whole grain rice_green_beans",
    "name": "Shrimp With Wild Whole Grain Rice & Green Beans",
    "servings": 1,
    "time_min": 18,
    "tags": ["quick", "high_protein", "gluten_free"],
    "ingredients": [
      { "key": "Wild Whole Grain Rice",      "servings": 1 },
      { "key": "Shrimp",         "servings": 1 },
      { "key": "Green Beans",    "servings": 1 },
      { "key": "Olive Oil",      "servings": 0.5 },
      { "key": "Tomatoes",       "servings": 1, "optional": true }
    ],
    "instructions": [
      "Cook Wild Whole Grain Rice Until Tender (15–18 Min).",
      "Sauté Shrimp in Half The Olive Oil Over Medium-High Until Pink (3–4 Min).",
      "Steam Green Beans; Combine With Shrimp And Tomatoes (Optional); Serve Over Wild Whole Grain Rice With Remaining Oil."
    ]
  },
  {
    "id": "tempeh_barley_eggplant_plate",
    "name": "Tempeh & Barley With Eggplant",
    "servings": 1,
    "time_min": 20,
    "tags": ["vegetarian", "vegan", "gluten"],
    "ingredients": [
      { "key": "Barley",     "servings": 1 },
      { "key": "Tempeh",     "servings": 1 },
      { "key": "Eggplant",   "servings": 1 },
      { "key": "Olive Oil",  "servings": 0.5 }
    ],
    "instructions": [
      "Cook Barley Until Tender (15–18 Min); Drain.",
      "Pan-Sear Tempeh in Olive Oil (3–4 Min); Add Diced Eggplant And Sauté Until Soft (4–5 Min).",
      "Serve Tempeh–Eggplant Mix Over Barley."
    ]
  },
  {
    "id": "fish_sweet_potato_zucchini",
    "name": "Pan-Seared Fish, Sweet Potato & Zucchini",
    "servings": 1,
    "time_min": 20,
    "tags": ["high_protein", "gluten_free"],
    "ingredients": [
      { "key": "Sweet Potato", "servings": 1 },
      { "key": "Fish",         "servings": 1 },
      { "key": "Zucchini",     "servings": 1 },
      { "key": "Olive Oil",    "servings": 0.5 },
      { "key": "Avocado",      "servings": 0.5, "optional": true }
    ],
    "instructions": [
      "Microwave Sweet Potato Until Tender (6–8 Min).",
      "Pan-Sear Fish in Half The Olive Oil Over Medium-High Until Cooked Through (4–6 Min).",
      "Sauté Sliced Zucchini 2–3 Min; Plate With Sweet Potato And Fish; Add Avocado (Optional) And Remaining Oil."
    ]
  },
  {
    "id": "lentil_buckwheat_power_bowl",
    "name": "Lentil & Buckwheat Power Bowl",
    "servings": 1,
    "time_min": 18,
    "tags": ["vegetarian", "vegan", "gluten_free"],
    "ingredients": [
      { "key": "Buckwheat",   "servings": 1 },
      { "key": "Lentils",     "servings": 1 },
      { "key": "Crucifers",   "servings": 1 },
      { "key": "Olive Oil",   "servings": 0.5 },
      { "key": "Nuts",        "servings": 0.5, "optional": true }
    ],
    "instructions": [
      "Cook Buckwheat Until Tender (12–15 Min).",
      "Warm Lentils in A Pan With A Little Olive Oil (2–3 Min).",
      "Combine Buckwheat, Lentils, And Crucifers; Sprinkle Nuts (Optional)."
    ]
  },
  {
    "id": "turkey_millet_pepper_skillet",
    "name": "Turkey & Millet Pepper Skillet",
    "servings": 1,
    "time_min": 18,
    "tags": ["quick", "high_protein", "gluten_free"],
    "ingredients": [
      { "key": "Millet",           "servings": 1 },
      { "key": "Whole Turkey",     "servings": 1 },
      { "key": "Peppers",          "servings": 1 },
      { "key": "Olive Oil",        "servings": 0.5 },
      { "key": "Leafy Greens",     "servings": 1, "optional": true }
    ],
    "instructions": [
      "Cook Millet Until Tender (15–18 Min); Fluff.",
      "Sauté Turkey in Olive Oil (5–6 Min); Add Peppers 2–3 Min.",
      "Fold in Leafy Greens (Optional) To Wilt; Serve Over Millet."
    ]
  },
  {
    "id": "seitan_quinoa_broccoli_toss",
    "name": "Seitan & Quinoa With Broccoli",
    "servings": 1,
    "time_min": 16,
    "tags": ["quick", "high_protein", "vegetarian", "vegan", "gluten"],
    "ingredients": [
      { "key": "Quinoa",     "servings": 1 },
      { "key": "Seitan",     "servings": 1 },
      { "key": "Broccoli",   "servings": 1 },
      { "key": "Olive Oil",  "servings": 0.5 }
    ],
    "instructions": [
      "Cook Quinoa Until Fluffy (12–15 Min).",
      "Sauté Seitan in Olive Oil (2–3 Min); Steam Broccoli 3–4 Min.",
      "Toss Quinoa With Seitan And Broccoli."
    ]
  },
  {
    "id": "cottage_cheese_fruit_whole grain ricecakes",
    "name": "Cottage Cheese, Fruit & Whole Grain Rice Cakes",
    "servings": 1,
    "time_min": 5,
    "tags": ["breakfast", "quick", "vegetarian", "gluten_free"],
    "ingredients": [
      { "key": "Whole Grain Rice Cakes",      "servings": 1 },
      { "key": "Cottage Cheese",  "servings": 1 },
      { "key": "Fruit",           "servings": 1 },
      { "key": "Almond Butter",   "servings": 0.5, "optional": true }
    ],
    "instructions": [
      "Top Whole Grain Rice Cakes With Cottage Cheese.",
      "Add Sliced Fruit.",
      "Drizzle Almond Butter (Optional)."
    ]
  },
  {
    "id": "egg_potato_pepper_hash",
    "name": "Egg, Potato & Pepper Hash",
    "servings": 1,
    "time_min": 15,
    "tags": ["breakfast", "quick", "vegetarian", "gluten_free"],
    "ingredients": [
      { "key": "Potatoes",   "servings": 1 },
      { "key": "Eggs",       "servings": 2 },
      { "key": "Peppers",    "servings": 1 },
      { "key": "Olive Oil",  "servings": 0.5 },
      { "key": "Tomatoes",   "servings": 1, "optional": true }
    ],
    "instructions": [
      "Cube Potato; Microwave Or Pan-Cook Until Just Tender (5–7 Min).",
      "Sauté Peppers in Olive Oil; Add Potato To Crisp (2–3 Min).",
      "Make Wells And Add Eggs; Cover And Cook To Desired Doneness; Add Tomatoes (Optional)."
    ]
  },
  {
    "id": "tofu_brown_whole grain rice_green_beans",
    "name": "Tofu With Brown Whole Grain Rice & Green Beans",
    "servings": 1,
    "time_min": 18,
    "tags": ["quick", "vegetarian", "vegan", "gluten_free"],
    "ingredients": [
      { "key": "Brown Whole Grain Rice",   "servings": 1 },
      { "key": "Tofu",         "servings": 1.5 },
      { "key": "Green Beans",  "servings": 1 },
      { "key": "Olive Oil",    "servings": 0.5 },
      { "key": "Tahini",       "servings": 0.5, "optional": true }
    ],
    "instructions": [
      "Cook Brown Whole Grain Rice (12–15 Min).",
      "Pan-Fry Tofu in Olive Oil Until Edges Crisp (4–5 Min); Steam Green Beans 3–4 Min.",
      "Serve Tofu And Beans Over Whole Grain Rice; Drizzle Tahini (Optional)."
    ]
  },
  {
    "id": "turkey_whole grain pasta_tomato_greens",
    "name": "Turkey Whole Grain Pasta With Tomato & Greens",
    "servings": 1,
    "time_min": 16,
    "tags": ["quick", "high_protein", "gluten"],
    "ingredients": [
      { "key": "Whole Grain Pasta",         "servings": 1 },
      { "key": "Whole Turkey",  "servings": 1 },
      { "key": "Tomatoes",      "servings": 1 },
      { "key": "Leafy Greens",  "servings": 1 },
      { "key": "Olive Oil",     "servings": 0.5 }
    ],
    "instructions": [
      "Cook Whole Grain Pasta To Al Dente (8–10 Min).",
      "Sauté Turkey in Olive Oil (5–6 Min); Add Tomatoes 2–3 Min; Fold in Greens To Wilt.",
      "Toss With Whole Grain Pasta (Add A Splash of Whole Grain Pasta Water if Needed)."
    ]
  },
  {
    "id": "shrimp_quinoa_crucifers_avocado",
    "name": "Shrimp & Quinoa With Crucifers & Avocado",
    "servings": 1,
    "time_min": 17,
    "tags": ["high_protein", "gluten_free"],
    "ingredients": [
      { "key": "Quinoa",      "servings": 1 },
      { "key": "Shrimp",      "servings": 1 },
      { "key": "Crucifers",   "servings": 1 },
      { "key": "Avocado",     "servings": 0.5 },
      { "key": "Olive Oil",   "servings": 0.5, "optional": true }
    ],
    "instructions": [
      "Cook Quinoa Until Fluffy (12–15 Min).",
      "Sauté Shrimp Over Medium-High Until Pink (3–4 Min).",
      "Bowl It: Quinoa + Crucifers + Shrimp + Avocado; Drizzle Olive Oil (Optional)."
    ]
  },
  {
    "id": "legumes_corn_salad_crunch",
    "name": "Legumes & Corn Salad Crunch",
    "servings": 1,
    "time_min": 10,
    "tags": ["quick", "vegetarian", "vegan", "gluten_free"],
    "ingredients": [
      { "key": "Corn",         "servings": 1 },
      { "key": "Legumes",      "servings": 1 },
      { "key": "Mixed Salad",  "servings": 1 },
      { "key": "Olive Oil",    "servings": 0.5 },
      { "key": "Sunflower Seeds", "servings": 0.5, "optional": true }
    ],
    "instructions": [
      "Warm Corn And Legumes Together (Microwave Or Pan, 1–2 Min).",
      "Toss Mixed Salad With Olive Oil.",
      "Combine Salad With Warm Corn–Legumes; Sprinkle Sunflower Seeds (Optional)."
    ]
  },
  {
    "id": "eggplant_tomato_egg_toast",
    "name": "Eggplant–Tomato Egg Toast",
    "servings": 1,
    "time_min": 14,
    "tags": ["breakfast", "vegetarian", "quick", "gluten"],
    "ingredients": [
      { "key": "Whole Wheat Bread", "servings": 2 },
      { "key": "Eggplant",          "servings": 1 },
      { "key": "Tomatoes",          "servings": 1 },
      { "key": "Eggs",              "servings": 2 },
      { "key": "Olive Oil",         "servings": 0.5 }
    ],
    "instructions": [
      "Toast Bread; Set Aside.",
      "Sauté Diced Eggplant And Tomatoes in Olive Oil Until Soft (4–6 Min).",
      "Scramble Eggs Lightly; Spoon Eggplant–Tomato Mix Over Toast And Top With Eggs."
    ]
  },



  {
    "id": "chicken_eggs_quinoa_max",
    "name": "Chicken & Eggs With Quinoa",
    "servings": 1,
    "time_min": 18,
    "tags": ["high_protein", "quick", "gluten_free"],
    "ingredients": [
      { "key": "Whole Chicken Breast", "servings": 1.5 },
      { "key": "Eggs",                 "servings": 2 },
      { "key": "Quinoa",               "servings": 0.5 }
    ],
    "instructions": [
      "Simmer Quinoa Until Fluffy (10–12 Min).",
      "Cook Chicken on A Nonstick Pan Or Grill, Adding A Splash of Water As Needed, Until Done (6–8 Min).",
      "Hard-Boil Or Pan-Cook Eggs To Preferred Doneness; Slice And Plate With Chicken Over Quinoa."
    ]
  },
  {
    "id": "shrimp_fish_buckwheat_max",
    "name": "Shrimp & Fish With Buckwheat",
    "servings": 1,
    "time_min": 16,
    "tags": ["high_protein", "quick", "gluten_free"],
    "ingredients": [
      { "key": "Shrimp",     "servings": 1 },
      { "key": "Fish",       "servings": 1 },
      { "key": "Buckwheat",  "servings": 0.5 }
    ],
    "instructions": [
      "Cook Buckwheat Until Tender (12–14 Min); Drain.",
      "Steam Or Poach Fish Until Flaky (4–6 Min).",
      "Quick-Steam Or Water-Sauté Shrimp Until Pink (2–3 Min); Serve Both Proteins Over Buckwheat."
    ]
  },
  {
    "id": "seitan_tempeh_whole grain pasta_max",
    "name": "Seitan & Tempeh With Minimal Whole Grain Pasta",
    "servings": 1,
    "time_min": 15,
    "tags": ["high_protein", "vegan", "gluten", "quick"],
    "ingredients": [
      { "key": "Seitan", "servings": 1.5 },
      { "key": "Tempeh", "servings": 1 },
      { "key": "Whole Grain Pasta",  "servings": 0.5 }
    ],
    "instructions": [
      "Boil Whole Grain Pasta To Al Dente (8–10 Min); Reserve A Spoon of Cooking Water.",
      "Water-Sauté Sliced Seitan And Tempeh in A Nonstick Pan Until Warmed Through (3–4 Min).",
      "Toss With Whole Grain Pasta, Loosening With A Little Pasta Water As Needed."
    ]
  },
  {
    "id": "turkey_lentils_wildrice_max",
    "name": "Turkey & Lentils With Wild Brown Rice",
    "servings": 1,
    "time_min": 20,
    "tags": ["high_protein", "gluten_free"],
    "ingredients": [
      { "key": "Whole Turkey", "servings": 1.5 },
      { "key": "Lentils",      "servings": 1 },
      { "key": "Wild Brown Rice",    "servings": 0.5 }
    ],
    "instructions": [
      "Cook Wild Brown Rice Until Tender (15–18 Min).",
      "Warm Lentils in A Saucepan With A Splash of Water (2–3 Min).",
      "Griddle Or Nonstick-Pan Cook Turkey Until Done (5–6 Min); Plate Turkey And Lentils Over Wild Rice."
    ]
  },
  {
    "id": "yogurt_whey_oats_max",
    "name": "Greek Yogurt + Whey With Oats",
    "servings": 1,
    "time_min": 6,
    "tags": ["high_protein", "vegetarian", "quick"],
    "ingredients": [
      { "key": "Greek Yogurt", "servings": 1 },
      { "key": "Whey Isolate", "servings": 1.5 },
      { "key": "Rolled Oats",  "servings": 0.5 }
    ],
    "instructions": [
      "Cook Rolled Oats With Water To Desired Texture (3–5 Min).",
      "Whisk Whey Isolate Into Greek Yogurt Until Smooth.",
      "Spoon The Yogurt–Whey Mix Over The Oats."
    ]
  },
  {
    "id": "cottage_whey_whole grain ricecakes_max",
    "name": "Cottage Cheese + Whey With Whole Grain Rice Cakes",
    "servings": 1,
    "time_min": 5,
    "tags": ["high_protein", "vegetarian", "quick", "gluten_free"],
    "ingredients": [
      { "key": "Cottage Cheese", "servings": 2 },
      { "key": "Whey Isolate",   "servings": 1 },
      { "key": "Rice Cakes",     "servings": 1 }
    ],
    "instructions": [
      "Mix Cottage Cheese With Whey Isolate Until Evenly Combined.",
      "Serve Alongside Or on Top of Whole Grain Rice Cakes."
    ]
  },



{
  "id": "keto_chicken_broccoli_greens",
  "name": "Keto Chicken, Broccoli & Greens",
  "servings": 1,
  "time_min": 15,
  "tags": ["high_protein", "gluten_free", "quick"],
  "ingredients": [
    { "key": "Whole Chicken Breast", "servings": 1 },
    { "key": "Broccoli",             "servings": 1 },
    { "key": "Leafy Greens",         "servings": 1 },
    { "key": "Olive Oil",            "servings": 0.5 }
  ],
  "instructions": [
    "Sear Chicken in Half The Olive Oil Over Medium-High Until Cooked Through (6–8 Min); Slice.",
    "Sauté Broccoli 2–3 Min; Fold in Leafy Greens To Wilt (30–60 Sec).",
    "Plate Greens And Broccoli; Top With Chicken; Drizzle Remaining Oil."
  ]
},
{
  "id": "keto_turkey_avocado_salad",
  "name": "Keto Turkey & Avocado Salad",
  "servings": 1,
  "time_min": 10,
  "tags": ["high_protein", "gluten_free", "quick"],
  "ingredients": [
    { "key": "Whole Turkey", "servings": 1 },
    { "key": "Mixed Salad",  "servings": 1 },
    { "key": "Avocado",      "servings": 0.5 },
    { "key": "Olive Oil",    "servings": 0.5 }
  ],
  "instructions": [
    "Warm Sliced Turkey in A Nonstick Pan 1–2 Min (Optional).",
    "Toss Mixed Salad With Half The Olive Oil.",
    "Top With Turkey And Avocado; Drizzle Remaining Oil."
  ]
},
{
  "id": "keto_fish_zucchini_tahini",
  "name": "Keto Fish & Zucchini With Tahini",
  "servings": 1,
  "time_min": 12,
  "tags": ["high_protein", "gluten_free", "fish", "sesame", "quick"],
  "ingredients": [
    { "key": "Fish",        "servings": 1 },
    { "key": "Zucchini",    "servings": 1 },
    { "key": "Tahini",      "servings": 0.5 },
    { "key": "Olive Oil",   "servings": 0.5 }
  ],
  "instructions": [
    "Sear Fish in Half The Olive Oil Over Medium-High Until Flaky (3–4 Min/Side); Remove.",
    "Sauté Zucchini 2–3 Min; Season To Taste.",
    "Plate Zucchini, Top With Fish; Spoon Tahini And Remaining Oil Over."
  ]
},
{
  "id": "keto_shrimp_crucifers_avocado",
  "name": "Keto Shrimp & Crucifers With Avocado",
  "servings": 1,
  "time_min": 10,
  "tags": ["high_protein", "gluten_free", "shellfish", "quick"],
  "ingredients": [
    { "key": "Shrimp",     "servings": 1 },
    { "key": "Crucifers",  "servings": 1 },
    { "key": "Avocado",    "servings": 0.5 },
    { "key": "Olive Oil",  "servings": 0.5 }
  ],
  "instructions": [
    "Sauté Shrimp in Half The Olive Oil Over Medium-High Until Pink (2–3 Min); Remove.",
    "Sauté Crucifers 2–3 Min To Crisp-Tender.",
    "Combine on Plate; Fan Avocado; Drizzle Remaining Oil."
  ]
},
{
  "id": "keto_seitan_peppers_tahini",
  "name": "Keto Seitan, Peppers & Tahini Greens",
  "servings": 1,
  "time_min": 12,
  "tags": ["high_protein", "vegetarian", "gluten", "sesame", "quick"],
  "ingredients": [
    { "key": "Seitan",        "servings": 1 },
    { "key": "Peppers",       "servings": 1 },
    { "key": "Leafy Greens",  "servings": 1 },
    { "key": "Tahini",        "servings": 0.5 },
    { "key": "Olive Oil",     "servings": 0.5 }
  ],
  "instructions": [
    "Sear Seitan in Half The Olive Oil Over Medium-High Until Browned (2–3 Min).",
    "Add Peppers; Stir-Fry 2 Min; Fold in Leafy Greens To Wilt (30–60 Sec).",
    "Plate And Spoon Tahini; Drizzle Remaining Oil."
  ]
},
{
  "id": "keto_eggs_shrimp_greens",
  "name": "Keto Eggs & Shrimp With Greens",
  "servings": 1,
  "time_min": 10,
  "tags": ["high_protein", "gluten_free", "eggs", "shellfish", "quick", "breakfast"],
  "ingredients": [
    { "key": "Eggs",         "servings": 2 },
    { "key": "Shrimp",       "servings": 1 },
    { "key": "Leafy Greens", "servings": 1 },
    { "key": "Olive Oil",    "servings": 0.5 }
  ],
  "instructions": [
    "Sauté Shrimp in Half The Olive Oil Over Medium-High Until Pink (2–3 Min); Push To One Side.",
    "Add Beaten Eggs; Soft-Scramble To Set (1–2 Min).",
    "Fold in Leafy Greens To Wilt; Drizzle Remaining Oil And Serve."
  ]
},



  {
    "id": "yogurt_oats_fruit_parfait",
    "name": "Greek Yogurt Oats Parfait",
    "servings": 1,
    "time_min": 8,
    "tags": ["breakfast", "vegetarian", "high_protein"],
    "ingredients": [
      { "key": "Greek Yogurt",   "servings": 2 },
      { "key": "Cottage Cheese", "servings": 1 },
      { "key": "Whey Isolate",   "servings": 1 },
      { "key": "Rolled Oats",    "servings": 0.5 },
      { "key": "Fruit",          "servings": 1 },
      { "key": "Chia Seeds",     "servings": 0.5, "optional": true }
    ],
    "instructions": [
      "Cook Rolled Oats With Water Until Soft (3–5 Min).",
      "Whisk Whey Isolate With A Splash of Water; Fold Into Greek Yogurt And Cottage Cheese. Layer With Oats And Fruit; Sprinkle Chia Seeds (Optional)."
    ]
  },
  {
    "id": "eggs_peppers_greens_toast",
    "name": "Eggs With Peppers, Greens & Toast",
    "servings": 1,
    "time_min": 10,
    "tags": ["breakfast", "vegetarian", "gluten", "high_protein"],
    "ingredients": [
      { "key": "Eggs",              "servings": 3 },
      { "key": "Cottage Cheese",    "servings": 1 },
      { "key": "Whey Isolate",      "servings": 1 },
      { "key": "Peppers",           "servings": 1 },
      { "key": "Leafy Greens",      "servings": 1 },
      { "key": "Whole Wheat Bread", "servings": 1 }
    ],
    "instructions": [
      "Pan-Cook Sliced Peppers Until Tender (3–4 Min); Stir in Leafy Greens To Wilt.",
      "Scramble Or Fry Eggs; Serve With Toasted Whole Wheat Bread And Cottage Cheese. Mix Whey Isolate With Water (Or Stir Into Cottage Cheese) And Enjoy Alongside."
    ]
  },
  {
    "id": "cottage_cheese_oats_fruit_bowl",
    "name": "Cottage Cheese, Oats & Fruit Bowl",
    "servings": 1,
    "time_min": 7,
    "tags": ["breakfast", "vegetarian", "high_protein"],
    "ingredients": [
      { "key": "Cottage Cheese", "servings": 3 },
      { "key": "Greek Yogurt",   "servings": 1 },
      { "key": "Whey Isolate",   "servings": 1 },
      { "key": "Rolled Oats",    "servings": 0.5 },
      { "key": "Fruit",          "servings": 1 }
    ],
    "instructions": [
      "Cook Rolled Oats To Desired Creaminess (3–5 Min).",
      "Whisk Whey Isolate With A Little Water; Fold Into Cottage Cheese And Greek Yogurt. Spoon Over Oats And Top With Fruit."
    ]
  },
  {
    "id": "tofu_morning_scramble",
    "name": "Tofu Morning Scramble",
    "servings": 1,
    "time_min": 12,
    "tags": ["breakfast", "vegan", "gluten_free", "high_protein"],
    "ingredients": [
      { "key": "Tofu",          "servings": 2 },
      { "key": "Tempeh",        "servings": 1 },
      { "key": "Peppers",       "servings": 1 },
      { "key": "Tomatoes",      "servings": 1 },
      { "key": "Leafy Greens",  "servings": 1 }
    ],
    "instructions": [
      "Crumble Tofu And Cube Tempeh; Cook in A Nonstick Pan Over Medium Heat Until Lightly Browned (4–6 Min).",
      "Add Peppers And Tomatoes; Cook 3–4 Min; Fold in Leafy Greens To Wilt And Serve."
    ]
  },
  {
    "id": "whey_oatmeal_breakfast",
    "name": "Whey Oatmeal Breakfast Bowl",
    "servings": 1,
    "time_min": 6,
    "tags": ["breakfast", "vegetarian", "high_protein"],
    "ingredients": [
      { "key": "Rolled Oats",  "servings": 1 },
      { "key": "Whey Isolate", "servings": 2 },
      { "key": "Greek Yogurt", "servings": 1 },
      { "key": "Fruit",        "servings": 1, "optional": true }
    ],
    "instructions": [
      "Cook Rolled Oats With Water (3–5 Min); Let Cool 1 Minute.",
      "Stir in Whey Isolate Until Smooth; Top With Greek Yogurt And Fruit (Optional)."
    ]
  },
  {
    "id": "quinoa_eggs_breakfast_bowl",
    "name": "Quinoa & Eggs Breakfast Bowl",
    "servings": 1,
    "time_min": 15,
    "tags": ["breakfast", "vegetarian", "gluten_free", "high_protein"],
    "ingredients": [
      { "key": "Quinoa",        "servings": 1 },
      { "key": "Lentils",       "servings": 1 },
      { "key": "Eggs",          "servings": 4 },
      { "key": "Tomatoes",      "servings": 1 },
      { "key": "Leafy Greens",  "servings": 1 }
    ],
    "instructions": [
      "Cook Quinoa Until Fluffy (10–12 Min).",
      "Cook Eggs To Preference; Slice. Combine Quinoa With Tomatoes, Leafy Greens, And Lentils; Top With Eggs."
    ]
  },




    {
      "id": "oatmeal_power",
      "name": "Oatmeal Power Bowl",
      "servings": 1,
      "time_min": 10,
      "tags": ["breakfast"],
      "ingredients": [
        { "key": "Oats",          "servings": 1 },
        { "key": "Greek Yogurt",  "servings": 1 },
        { "key": "Fruit",         "servings": 1 },
        { "key": "Nuts",          "servings": 0.5 }
      ],
      "instructions": [
        "Cook Oats in Water To A Creamy Consistency (5–7 Min).",
        "Top With Greek Yogurt, Fruit, And Nuts."
      ]
    }
  ]
}