{
  "protein_sources": [
    { "name": "Kycklingbröst", "serving": "100g", "kcal": 165, "protein": 31, "fat": 3.6, "carbs": 0 },
    { "name": "Laxfilé", "serving": "100g", "kcal": 208, "protein": 20, "fat": 13, "carbs": 0 },
    { "name": "Ägg (1 st)", "serving": "60g", "kcal": 90, "protein": 7, "fat": 6, "carbs": 0.5 },
    { "name": "Kvarg (naturell)", "serving": "100g", "kcal": 63, "protein": 11, "fat": 0.2, "carbs": 4 },
    { "name": "Grekisk yoghurt", "serving": "100g", "kcal": 97, "protein": 9, "fat": 5, "carbs": 3 },
    { "name": "Cottage cheese", "serving": "100g", "kcal": 98, "protein": 11, "fat": 4.3, "carbs": 3.4 },
    { "name": "Nötfärs (10%)", "serving": "100g", "kcal": 176, "protein": 20, "fat": 10, "carbs": 0 },
    { "name": "Tonfisk (konserv)", "serving": "100g", "kcal": 116, "protein": 26, "fat": 1, "carbs": 0 },
    { "name": "Räkor", "serving": "100g", "kcal": 85, "protein": 18, "fat": 1, "carbs": 0 },
    { "name": "Tofu", "serving": "100g", "kcal": 76, "protein": 8, "fat": 4.8, "carbs": 1.9 },
    { "name": "Tempeh", "serving": "100g", "kcal": 192, "protein": 19, "fat": 11, "carbs": 8 },
    { "name": "Proteinpulver (whey)", "serving": "30g", "kcal": 120, "protein": 24, "fat": 1.5, "carbs": 3 }
  ],
  "carb_sources": [
    { "name": "Ris (kokt)", "serving": "100g", "kcal": 130, "protein": 2.7, "fat": 0.3, "carbs": 28 },
    { "name": "Pasta (kokt)", "serving": "100g", "kcal": 131, "protein": 5, "fat": 1.1, "carbs": 25 },
    { "name": "Potatis (kokt)", "serving": "100g", "kcal": 77, "protein": 2, "fat": 0.1, "carbs": 17 },
    { "name": "Sötpotatis", "serving": "100g", "kcal": 86, "protein": 1.6, "fat": 0.1, "carbs": 20 },
    { "name": "Havregryn", "serving": "100g", "kcal": 379, "protein": 13, "fat": 7, "carbs": 66 },
    { "name": "Bröd (fullkorn)", "serving": "1 skiva", "kcal": 80, "protein": 3, "fat": 1, "carbs": 15 },
    { "name": "Banan", "serving": "1 st (120g)", "kcal": 105, "protein": 1.3, "fat": 0.4, "carbs": 27 },
    { "name": "Äpple", "serving": "1 st (150g)", "kcal": 78, "protein": 0.4, "fat": 0.2, "carbs": 21 },
    { "name": "Quinoa (kokt)", "serving": "100g", "kcal": 120, "protein": 4.4, "fat": 1.9, "carbs": 21 }
  ],
  "fat_sources": [
    { "name": "Olivolja", "serving": "1 msk", "kcal": 119, "protein": 0, "fat": 13.5, "carbs": 0 },
    { "name": "Avokado", "serving": "100g", "kcal": 160, "protein": 2, "fat": 15, "carbs": 9 },
    { "name": "Mandlar", "serving": "30g", "kcal": 173, "protein": 6, "fat": 15, "carbs": 6 },
    { "name": "Jordnötssmör", "serving": "1 msk", "kcal": 94, "protein": 4, "fat": 8, "carbs": 3 },
    { "name": "Smör", "serving": "10g", "kcal": 72, "protein": 0, "fat": 8, "carbs": 0 },
    { "name": "Ost (vällagrad)", "serving": "30g", "kcal": 120, "protein": 8, "fat": 10, "carbs": 0 }
  ],
  "vegetables": [
    { "name": "Broccoli", "serving": "100g", "kcal": 34, "protein": 2.8, "fat": 0.4, "carbs": 7 },
    { "name": "Spenat", "serving": "100g", "kcal": 23, "protein": 2.9, "fat": 0.4, "carbs": 3.6 },
    { "name": "Paprika", "serving": "100g", "kcal": 31, "protein": 1, "fat": 0.3, "carbs": 6 },
    { "name": "Tomat", "serving": "100g", "kcal": 18, "protein": 0.9, "fat": 0.2, "carbs": 3.9 },
    { "name": "Gurka", "serving": "100g", "kcal": 15, "protein": 0.7, "fat": 0.1, "carbs": 3.6 },
    { "name": "Morötter", "serving": "100g", "kcal": 41, "protein": 0.9, "fat": 0.2, "carbs": 10 }
  ],
  "meal_templates": {
    "bulk_day": {
      "description": "~2800 kcal, 180g protein",
      "meals": [
        { "name": "Frukost", "example": "Havregryn 80g + mjölk + banan + whey", "kcal": 550 },
        { "name": "Lunch", "example": "Kyckling 150g + ris 200g + grönsaker + olivolja", "kcal": 700 },
        { "name": "Mellanmål", "example": "Kvarg 300g + jordnötssmör + frukt", "kcal": 450 },
        { "name": "Middag", "example": "Lax 150g + potatis 250g + grönsaker", "kcal": 650 },
        { "name": "Kvällsmål", "example": "Ägg 3st + bröd 2 skivor + ost", "kcal": 450 }
      ]
    },
    "cut_day": {
      "description": "~1800 kcal, 160g protein",
      "meals": [
        { "name": "Frukost", "example": "Ägg 3st + grönsaker + 1 brödskiva", "kcal": 350 },
        { "name": "Lunch", "example": "Kyckling 150g + ris 100g + mycket grönsaker", "kcal": 450 },
        { "name": "Mellanmål", "example": "Kvarg 250g + bär", "kcal": 200 },
        { "name": "Middag", "example": "Torsk 200g + potatis 150g + grönsaker", "kcal": 400 },
        { "name": "Kvällsmål", "example": "Cottage cheese 200g + gurka", "kcal": 200 }
      ]
    }
  }
}
