{"slug":"ernaehrungsplan-abnehmen","days":[{"day":"Montag","weekend":false,"kcal":1560,"protein":89,"meals":[{"meal":"breakfast","label":"Frühstück","recipe":{"id":"ebe91785-7bad-48cc-bda2-74d9d50e0bfd","slug":"keto-spinat-ricotta-pfannkuchen","title":"Keto Spinat-Ricotta-Pfannkuchen","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-spinat-ricotta-pfannkuchen-main.png","prepTime":15,"cookTime":15,"calories":420,"protein":22,"carbs":6,"fat":32}},{"meal":"lunch","label":"Mittagessen","recipe":{"id":"6a0f4b3e-4f21-44e9-9c1e-f50c63c61faf","slug":"vegetarisches-halloumi-shakshuka","title":"Vegetarisches Halloumi-Shakshuka","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarisches-halloumi-shakshuka-main-v2.png","prepTime":10,"cookTime":20,"calories":420,"protein":28,"carbs":12,"fat":28}},{"meal":"dinner","label":"Abendessen","recipe":{"id":"f4f6af68-18f3-4b4a-9d67-7a3d984af698","slug":"paleo-puten-suesskartoffel-salat","title":"Paleo Puten-Süßkartoffel-Salat","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/paleo-puten-suesskartoffel-salat-main-v2.png","prepTime":15,"cookTime":20,"calories":380,"protein":31,"carbs":32,"fat":15}},{"meal":"snack","label":"Snack","recipe":{"id":"1b7497ad-7e3e-438e-8f77-bedb9f8ee569","slug":"vegane-haselnuss-schoko-riegel","title":"Vegane Haselnuss-Schoko-Riegel","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-haselnuss-schoko-riegel-main-sun1.webp","prepTime":20,"cookTime":0,"calories":340,"protein":8,"carbs":34,"fat":18}}],"more":{"meal":"snack2","label":"Zweiter Snack","recipe":{"id":"49af0b39-8e4a-4c0a-9e62-1d7c02c7f758","slug":"vegane-pastinaken-pommes-aus-dem-airfryer-mit-rauchpaprika-dip","title":"Vegane Pastinaken-Pommes aus dem Airfryer mit Rauchpaprika-Dip","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-pastinaken-pommes-aus-dem-airfryer-mit-rauchpaprika-dip-main.webp","prepTime":15,"cookTime":18,"calories":347,"protein":9,"carbs":44,"fat":12},"kcal":1907,"protein":98}},{"day":"Dienstag","weekend":false,"kcal":1592,"protein":97,"meals":[{"meal":"breakfast","label":"Frühstück","recipe":{"id":"569d910f-d6b8-42c9-b161-43ed439496ee","slug":"veganes-amaranth-porridge-mit-wilden-blaubeeren","title":"Veganes Amaranth-Porridge mit wilden Blaubeeren","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-amaranth-porridge-mit-wilden-blaubeeren-main-sun1.webp","prepTime":5,"cookTime":15,"calories":380,"protein":12,"carbs":45,"fat":18}},{"meal":"lunch","label":"Mittagessen","recipe":{"id":"8b4267e9-f879-46e7-bfa4-32521319c2b6","slug":"keto-blumenkohl-kaese-auflauf","title":"Keto Blumenkohl-Käse-Auflauf","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-blumenkohl-kaese-auflauf-main-sun1.webp","prepTime":15,"cookTime":25,"calories":520,"protein":20,"carbs":8,"fat":44}},{"meal":"dinner","label":"Abendessen","recipe":{"id":"151b89e0-9901-4ba4-93c5-534e25821520","slug":"pescetarische-fischstaebchen-aus-dem-airfryer-mit-erbsenpueree","title":"Fischstäbchen aus dem Airfryer","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/pescetarische-fischstaebchen-aus-dem-airfryer-mit-erbsenpueree-main.webp","prepTime":20,"cookTime":10,"calories":442,"protein":43,"carbs":31,"fat":14}},{"meal":"snack","label":"Snack","recipe":{"id":"201c69cb-a6d4-47a1-9f70-a5345bba8439","slug":"low-carb-lachs-gurken-rollen","title":"Low-Carb Lachs-Gurken-Rollen","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-lachs-gurken-rollen-main-v2.png","prepTime":10,"cookTime":0,"calories":250,"protein":22,"carbs":6,"fat":14}}],"more":{"meal":"snack2","label":"Zweiter Snack","recipe":{"id":"121b2293-d0f1-4ef4-9e03-b6e1e786b84b","slug":"low-carb-thunfisch-bohnen-salsa","title":"Low-Carb Thunfisch-Bohnen-Salsa","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-thunfisch-bohnen-salsa-main-sun1.webp","prepTime":5,"cookTime":0,"calories":290,"protein":25,"carbs":18,"fat":12},"kcal":1882,"protein":122}},{"day":"Mittwoch","weekend":false,"kcal":1647,"protein":82,"meals":[{"meal":"breakfast","label":"Frühstück","recipe":{"id":"27bff426-d123-45ee-8d97-1e4407b75c11","slug":"keto-kokos-mandel-muesli","title":"Keto Kokos-Mandel-Müsli","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-kokos-mandel-muesli-main.png","prepTime":5,"cookTime":0,"calories":420,"protein":15,"carbs":9,"fat":35}},{"meal":"lunch","label":"Mittagessen","recipe":{"id":"089cf99e-ee85-4260-a7c2-d2160de749ad","slug":"keto-halloumi-pilz-spiesse-aus-dem-airfryer-mit-minz-joghurt","title":"Keto Halloumi-Pilz-Spieße aus dem Airfryer mit Minz-Joghurt","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-halloumi-pilz-spiesse-aus-dem-airfryer-mit-minz-joghurt-main.webp","prepTime":15,"cookTime":10,"calories":541,"protein":30,"carbs":12,"fat":41}},{"meal":"dinner","label":"Abendessen","recipe":{"id":"242ef8b1-9932-41e4-8cd3-9b87b9c4a729","slug":"knuspriges-tofu-banh-mi-sandwich","title":"Knuspriges Tofu-Banh-Mi-Sandwich","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/knuspriges-tofu-banh-mi-sandwich-main.png","prepTime":15,"cookTime":10,"calories":450,"protein":25,"carbs":50,"fat":15}},{"meal":"snack","label":"Snack","recipe":{"id":"9676fd38-c6ef-4892-abd7-cad47d159934","slug":"edamame-erbsen-dip-mit-gemuesesticks","title":"Edamame-Erbsen-Dip mit Gemüsesticks","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/edamame-erbsen-dip-mit-gemuesesticks-main.webp","prepTime":15,"cookTime":5,"calories":236,"protein":12,"carbs":24,"fat":12}}],"more":{"meal":"snack2","label":"Zweiter Snack","recipe":{"id":"fd99a4fa-f24b-4660-a8cb-03346d838193","slug":"geroestete-maronen-aus-dem-airfryer-mit-rosmarin-butter","title":"Geröstete Maronen aus dem Airfryer mit Rosmarin-Butter","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/geroestete-maronen-aus-dem-airfryer-mit-rosmarin-butter-main.webp","prepTime":10,"cookTime":15,"calories":217,"protein":3,"carbs":34,"fat":6},"kcal":1864,"protein":84}},{"day":"Donnerstag","weekend":false,"kcal":1630,"protein":101,"meals":[{"meal":"breakfast","label":"Frühstück","recipe":{"id":"bb6d3ca4-fad4-4a8f-be26-ece3511d2532","slug":"gebackene-avocado-mit-ei-und-raeucherlachs","title":"Gebackene Avocado mit Ei und Räucherlachs","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/gebackene-avocado-mit-ei-und-raeucherlachs-main.png","prepTime":5,"cookTime":15,"calories":479,"protein":28,"carbs":13,"fat":35}},{"meal":"lunch","label":"Mittagessen","recipe":{"id":"74d70322-1be5-469f-b318-48acb91dc823","slug":"vegane-suesskartoffel-kichererbsen-bowl-mit-brokkoli","title":"Vegane Süßkartoffel-Kichererbsen-Bowl mit Brokkoli","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-suesskartoffel-kichererbsen-bowl-mit-brokkoli-main-v2.png","prepTime":15,"cookTime":25,"calories":420,"protein":14,"carbs":55,"fat":12}},{"meal":"dinner","label":"Abendessen","recipe":{"id":"917c2ce1-3569-457a-8ebc-51afcc6ab000","slug":"high-protein-rinder-brokkoli-pfanne","title":"High Protein Rinder-Brokkoli-Pfanne","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-rinder-brokkoli-pfanne-main-v2.png","prepTime":15,"cookTime":15,"calories":480,"protein":45,"carbs":12,"fat":28}},{"meal":"snack","label":"Snack","recipe":{"id":"9d7a91fe-7b1d-4f9d-9fd3-62c0741abb29","slug":"vegane-pumpernickel-haeppchen-mit-raeuchertofu-creme-und-gurke","title":"Vegane Pumpernickel-Häppchen mit Räuchertofu-Creme und Gurke","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-pumpernickel-haeppchen-mit-raeuchertofu-creme-und-gurke-main.webp","prepTime":20,"cookTime":0,"calories":251,"protein":14,"carbs":27,"fat":8}}],"more":{"meal":"snack2","label":"Zweiter Snack","recipe":{"id":"14594d43-336e-4d57-91a4-cae99a07c7b2","slug":"low-carb-gefuellte-eier-mit-senf-und-kresse","title":"Low-Carb gefüllte Eier mit Senf und Kresse","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-gefuellte-eier-mit-senf-und-kresse-main.webp","prepTime":15,"cookTime":10,"calories":174,"protein":15,"carbs":2,"fat":11},"kcal":1804,"protein":116}},{"day":"Freitag","weekend":false,"kcal":1645,"protein":106,"meals":[{"meal":"breakfast","label":"Frühstück","recipe":{"id":"12fff13a-fa04-456c-b412-ba624619b98b","slug":"low-carb-zimt-overnight-muesli-mit-quark-leinsamen-und-heidelbeeren","title":"Low-Carb Zimt-Overnight-Müsli mit Quark, Leinsamen und Heidelbeeren","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-zimt-overnight-muesli-mit-quark-leinsamen-und-heidelbeeren-main.webp","prepTime":10,"cookTime":0,"calories":355,"protein":24,"carbs":17,"fat":18}},{"meal":"lunch","label":"Mittagessen","recipe":{"id":"3a55f73b-3589-499f-b493-c99c63868478","slug":"vegane-suesskartoffel-gnocchi","title":"Vegane Süßkartoffel-Gnocchi","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-suesskartoffel-gnocchi-main-v2.png","prepTime":30,"cookTime":15,"calories":580,"protein":12,"carbs":90,"fat":16}},{"meal":"dinner","label":"Abendessen","recipe":{"id":"04c5732a-4086-4a22-813f-8afa4c85c2cc","slug":"high-protein-puten-curry","title":"High Protein Puten-Curry","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-puten-curry-main-sun1.webp","prepTime":10,"cookTime":20,"calories":420,"protein":48,"carbs":10,"fat":20}},{"meal":"snack","label":"Snack","recipe":{"id":"27ad35e0-7b0b-439e-8210-25e8b8342144","slug":"vegane-probiotische-miso-tempeh-spiesse","title":"Vegane Miso-Tempeh-Spieße","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-probiotische-miso-tempeh-spiesse-main-sun1.webp","prepTime":15,"cookTime":10,"calories":290,"protein":22,"carbs":12,"fat":16}}],"more":{"meal":"snack2","label":"Zweiter Snack","recipe":{"id":"16cedf81-74c7-480e-a392-ba24588e3688","slug":"geroestete-kichererbsen-snack-bowl","title":"Geröstete Kichererbsen-Snack-Bowl","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/geroestete-kichererbsen-snack-bowl-main-sun1.webp","prepTime":5,"cookTime":30,"calories":180,"protein":8,"carbs":24,"fat":6},"kcal":1825,"protein":114}},{"day":"Samstag","weekend":true,"kcal":1590,"protein":130,"meals":[{"meal":"breakfast","label":"Frühstück","recipe":{"id":"c9f84656-742f-46d4-8ed2-d111947112fc","slug":"protein-smoothie-bowl-mit-beeren-und-granola","title":"Protein-Smoothie-Bowl mit Beeren","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/protein-smoothie-bowl-mit-beeren-und-granola-main.png","prepTime":10,"cookTime":0,"calories":400,"protein":20,"carbs":60,"fat":12}},{"meal":"lunch","label":"Mittagessen","recipe":{"id":"4b8e45df-6623-4279-8b8c-47a1e9545f8d","slug":"keto-gefuellte-paprika-mit-rinderhack","title":"Keto gefüllte Paprika mit Rinderhack","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-gefuellte-paprika-mit-rinderhack-main.png","prepTime":15,"cookTime":30,"calories":450,"protein":38,"carbs":8,"fat":30}},{"meal":"dinner","label":"Abendessen","recipe":{"id":"43276110-41c2-4d54-8795-688fc5b90c54","slug":"high-protein-haehnchen-pastinaken-blech","title":"High Protein Hähnchen-Pastinaken-Blech","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-haehnchen-pastinaken-blech-main-sun1.webp","prepTime":10,"cookTime":25,"calories":420,"protein":42,"carbs":30,"fat":14}},{"meal":"snack","label":"Snack","recipe":{"id":"623baa29-5837-43f8-ba31-9bd013542217","slug":"mediterraner-thunfisch-bohnen-salat","title":"Mediterraner Thunfisch-Bohnen-Salat","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/mediterraner-thunfisch-bohnen-salat-main-p1.webp","prepTime":10,"cookTime":0,"calories":320,"protein":30,"carbs":25,"fat":10}}],"more":{"meal":"snack2","label":"Zweiter Snack","recipe":{"id":"d5905897-c407-44c8-88d2-8d1121126465","slug":"no-bake-erdnuss-dattel-riegel-mit-schoko","title":"No-Bake Erdnuss-Dattel-Riegel mit Schoko","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/gesunde-no-bake-snickers-riegel-main.png","prepTime":20,"cookTime":0,"calories":280,"protein":8,"carbs":32,"fat":14},"kcal":1870,"protein":138}},{"day":"Sonntag","weekend":true,"kcal":1637,"protein":104,"meals":[{"meal":"breakfast","label":"Frühstück","recipe":{"id":"f8fec5b2-a9f8-4de2-8274-cb9d71a790ca","slug":"glutenfreie-kuerbis-roesti-mit-raeucherforelle-und-meerrettichquark","title":"Glutenfreie Kürbis-Rösti mit Räucherforelle und Meerrettichquark","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreie-kuerbis-roesti-mit-raeucherforelle-und-meerrettichquark-main.webp","prepTime":20,"cookTime":20,"calories":453,"protein":32,"carbs":40,"fat":17}},{"meal":"lunch","label":"Mittagessen","recipe":{"id":"5b712177-a3bb-442d-a0fc-5054347e1395","slug":"frischer-quinoa-burrito-mit-schwarzen-bohnen","title":"Frischer Quinoa-Burrito mit schwarzen Bohnen","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/frischer-quinoa-burrito-mit-schwarzen-bohnen-main.png","prepTime":15,"cookTime":15,"calories":550,"protein":20,"carbs":90,"fat":12}},{"meal":"dinner","label":"Abendessen","recipe":{"id":"4e0c699e-9123-4c29-b713-c6f7fccfea2d","slug":"mediterranes-zitronen-haehnchen-aus-dem-airfryer-mit-fenchel-und-oliven","title":"Zitronen-Hähnchen aus dem Airfryer","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/mediterranes-zitronen-haehnchen-aus-dem-airfryer-mit-fenchel-und-oliven-main.webp","prepTime":10,"cookTime":20,"calories":474,"protein":51,"carbs":14,"fat":22}},{"meal":"snack","label":"Snack","recipe":{"id":"de6df03b-9a00-4320-b7f5-f6409e19ca3f","slug":"knusprige-apfelchips-aus-dem-ofen","title":"Knusprige Apfelchips aus dem Ofen","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/knusprige-apfelchips-aus-dem-ofen-main-sun1.webp","prepTime":10,"cookTime":90,"calories":160,"protein":1,"carbs":42,"fat":1}}],"more":{"meal":"snack2","label":"Zweiter Snack","recipe":{"id":"868932b4-b3c1-4184-9910-98254f59d671","slug":"vampir-gebisse-aus-aepfeln-mit-mandelmus-und-himbeeren","title":"Vampir-Gebisse aus Äpfeln mit Mandelmus und Himbeeren","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vampir-gebisse-aus-aepfeln-mit-mandelmus-und-himbeeren-main.webp","prepTime":15,"cookTime":0,"calories":220,"protein":7,"carbs":16,"fat":13},"kcal":1857,"protein":111}}],"shopping":{"distinct":101,"shared":[{"name":"Zitrone","recipes":7},{"name":"Eier","recipes":5},{"name":"Zwiebel","recipes":5},{"name":"Paprika","recipes":4},{"name":"Joghurt","recipes":3},{"name":"Süßkartoffel","recipes":3},{"name":"Brokkoli","recipes":2},{"name":"Chiasamen","recipes":2}]},"recipeCount":35,"energy":{"kcal":1600,"tolerance":100,"more":{"kcal":1900,"tolerance":100}}}