[ { "id": "protein", "cls": "protein", "ic": "🥚", "title": { "de": "Protein", "en": "Protein" }, "thumb": { "de": "Mindestens 15–20 g Protein pro 100 g.", "en": "At least 15–20 g protein per 100 g." }, "items": [ { "id": "edamame", "name": { "de": "Edamame", "en": "Edamame" }, "basis": "per100g", "kcal": 125, "proteinG": 14, "v": { "de": "125 kcal · 14 g", "en": "125 kcal · 14 g" } }, { "id": "egg", "name": { "de": "Ei (Größe M)", "en": "Egg (size M)" }, "basis": "perUnit", "kcal": 137, "proteinG": 13, "v": { "de": "137 kcal · 13 g", "en": "137 kcal · 13 g" } }, { "id": "pea_protein_strips", "name": { "de": "Erbsenproteinschnetzel", "en": "Pea-protein strips" }, "basis": "per100g", "kcal": 367, "proteinG": 61, "v": { "de": "367 kcal · 61 g", "en": "367 kcal · 61 g" } }, { "id": "feta", "name": { "de": "Feta (leicht)", "en": "Feta (light)" }, "basis": "per100g", "kcal": 161, "proteinG": 19, "f": "caution", "v": { "de": "161 kcal · 19 g", "en": "161 kcal · 19 g" }, "cautionWhy": { "de": "Relativ viel Fett und Salz — Portionsgröße im Blick behalten.", "en": "Relatively high in fat and salt — watch the portion." } }, { "id": "chicken_breast", "name": { "de": "Hühnerbrust", "en": "Chicken breast" }, "basis": "per100g", "kcal": 111, "proteinG": 24, "f": "pick", "v": { "de": "111 kcal · 24 g", "en": "111 kcal · 24 g" } }, { "id": "cottage_cheese", "name": { "de": "Hüttenkäse", "en": "Cottage cheese" }, "basis": "per100g", "kcal": 87, "proteinG": 12.3, "v": { "de": "87 kcal · 12,3 g", "en": "87 kcal · 12.3 g" } }, { "id": "like_chicken", "name": { "de": "„Like Chicken\" (pflanzlich)", "en": "\"Like Chicken\" (plant-based)" }, "basis": "per100g", "kcal": 140, "proteinG": 18, "approx": true, "v": { "de": "≈140 kcal · 18 g", "en": "≈140 kcal · 18 g" } }, { "id": "low_fat_quark", "name": { "de": "Magerquark", "en": "Low-fat quark" }, "basis": "per100g", "kcal": 67, "proteinG": 12, "v": { "de": "67 kcal · 12 g", "en": "67 kcal · 12 g" } }, { "id": "beef_fillet", "name": { "de": "Rinderfilet / Tatar", "en": "Beef fillet / tartare" }, "basis": "per100g", "kcal": 112, "proteinG": 22, "f": "pick", "v": { "de": "112 kcal · 22 g", "en": "112 kcal · 22 g" } }, { "id": "silken_tofu", "name": { "de": "Seidentofu", "en": "Silken tofu" }, "basis": "per100g", "kcal": 55, "proteinG": 5, "approx": true, "v": { "de": "≈55 kcal · 5 g", "en": "≈55 kcal · 5 g" } }, { "id": "skyr", "name": { "de": "Skyr", "en": "Skyr" }, "basis": "per100g", "kcal": 54, "proteinG": 10.3, "f": "pick", "v": { "de": "54 kcal · 10,3 g", "en": "54 kcal · 10.3 g" } }, { "id": "tempeh", "name": { "de": "Tempeh", "en": "Tempeh" }, "basis": "per100g", "kcal": 184, "proteinG": 19, "v": { "de": "184 kcal · 19 g", "en": "184 kcal · 19 g" } }, { "id": "tofu", "name": { "de": "Tofu", "en": "Tofu" }, "basis": "per100g", "kcal": 129, "proteinG": 13, "v": { "de": "129 kcal · 13 g", "en": "129 kcal · 13 g" } }, { "id": "turkey_breast", "name": { "de": "Putenbrust", "en": "Turkey breast" }, "basis": "per100g", "kcal": 102, "proteinG": 23, "v": { "de": "102 kcal · 23 g", "en": "102 kcal · 23 g" } }, { "id": "pork_loin", "name": { "de": "Schweinelende", "en": "Pork loin" }, "basis": "per100g", "kcal": 143, "proteinG": 22, "v": { "de": "143 kcal · 22 g", "en": "143 kcal · 22 g" } }, { "id": "veal_medallions", "name": { "de": "Kalbsmedaillons", "en": "Veal medallions" }, "basis": "per100g", "kcal": 101, "proteinG": 22, "v": { "de": "101 kcal · 22 g", "en": "101 kcal · 22 g" } }, { "id": "pork_fillet", "name": { "de": "Schweinefilet", "en": "Pork fillet" }, "basis": "per100g", "kcal": 115, "proteinG": 20, "v": { "de": "115 kcal · 20 g", "en": "115 kcal · 20 g" } }, { "id": "lamb_saddle", "name": { "de": "Lammlachs", "en": "Lamb saddle" }, "basis": "per100g", "kcal": 117, "proteinG": 20, "v": { "de": "117 kcal · 20 g", "en": "117 kcal · 20 g" } }, { "id": "chicken_liver", "name": { "de": "Hühnerleber", "en": "Chicken liver" }, "basis": "per100g", "kcal": 136, "proteinG": 22, "v": { "de": "136 kcal · 22 g", "en": "136 kcal · 22 g" } }, { "id": "cooked_ham", "name": { "de": "Kochschinken", "en": "Cooked ham" }, "basis": "per100g", "kcal": 126, "proteinG": 20, "v": { "de": "126 kcal · 20 g", "en": "126 kcal · 20 g" } }, { "id": "raw_ham", "name": { "de": "Rohschinken", "en": "Cured ham" }, "basis": "per100g", "kcal": 190, "proteinG": 24, "v": { "de": "190 kcal · 24 g", "en": "190 kcal · 24 g" } }, { "id": "turkey", "name": { "de": "Truthahn", "en": "Turkey" }, "basis": "per100g", "kcal": 110, "proteinG": 23, "v": { "de": "110 kcal · 23 g", "en": "110 kcal · 23 g" } } ], "sub": { "title": { "de": "Milch & Joghurt", "en": "Milk & yoghurt" }, "items": [ { "id": "greek_yogurt_10", "name": { "de": "Griech. Joghurt 10 %", "en": "Greek yoghurt 10%" }, "basis": "per100g", "kcal": 115, "proteinG": 5, "approx": true, "v": { "de": "≈115 kcal · 5 g", "en": "≈115 kcal · 5 g" } }, { "id": "natural_yogurt", "name": { "de": "Naturjoghurt", "en": "Natural yoghurt" }, "basis": "per100g", "kcal": 61, "proteinG": 3.5, "approx": true, "v": { "de": "≈61 kcal · 3,5 g", "en": "≈61 kcal · 3.5 g" } }, { "id": "oatly_barista", "name": { "de": "Oatly Barista", "en": "Oatly Barista" }, "basis": "per100g", "kcal": 68, "proteinG": 1, "approx": true, "f": "caution", "v": { "de": "≈68 kcal · 1 g (kaum Protein)", "en": "≈68 kcal · 1 g (barely protein)" }, "note": { "de": "(kaum Protein)", "en": "(barely protein)" }, "cautionWhy": { "de": "Kaum Protein — als Milchersatz kein Baustein für den Proteinanteil.", "en": "Barely any protein — not a building block for the protein share." } }, { "id": "whole_milk", "name": { "de": "Vollmilch 3,5 %", "en": "Whole milk 3.5%" }, "basis": "per100g", "kcal": 64, "proteinG": 3.4, "approx": true, "f": "caution", "v": { "de": "≈64 kcal · 3,4 g", "en": "≈64 kcal · 3.4 g" }, "cautionWhy": { "de": "Viel Fett bei wenig Protein — lieber magerere Milchprodukte wählen.", "en": "High fat for little protein — prefer leaner dairy." } } ] } }, { "id": "snack", "cls": "snack", "ic": "🥤", "title": { "de": "Proteinsnacks für Steffi", "en": "Protein snacks for Steffi" }, "thumb": { "de": "Mindestens 15 g Protein, maximal 5 g Zucker und 8 g Fett. Check: Zucker oder Sirup sollten nicht an 1. Stelle der Zutaten stehen.", "en": "At least 15 g protein, max 5 g sugar and 8 g fat. Check: sugar or syrup should not be the first ingredient." }, "items": [ { "id": "three_eggs", "name": { "de": "3 Eier", "en": "3 eggs" }, "basis": "perServing", "kcal": 205, "proteinG": 19, "approx": true, "v": { "de": "≈205 kcal · 19 g", "en": "≈205 kcal · 19 g" } }, { "id": "cottage_berries", "name": { "de": "Hüttenkäse + Beeren", "en": "Cottage cheese + berries" }, "basis": "perServing", "kcal": 210, "proteinG": 25, "approx": true, "v": { "de": "≈210 kcal · 25 g", "en": "≈210 kcal · 25 g" } }, { "id": "chickpea_waffles", "name": { "de": "Kichererbsenwaffeln 90g", "en": "Chickpea waffles 90g" }, "basis": "perServing", "kcal": 300, "proteinG": 17, "approx": true, "f": "caution", "v": { "de": "≈300 kcal · 17 g", "en": "≈300 kcal · 17 g" }, "cautionWhy": { "de": "Kaloriendicht für die Proteinmenge — eher bewusste Snack-Portion.", "en": "Calorie-dense for the protein yield — keep snack portions mindful." } }, { "id": "pumpkin_seeds_30", "name": { "de": "Kürbiskerne 30g", "en": "Pumpkin seeds 30g" }, "basis": "perServing", "kcal": 171, "proteinG": 9, "approx": true, "f": "caution", "v": { "de": "≈171 kcal · 9 g", "en": "≈171 kcal · 9 g" }, "cautionWhy": { "de": "Kaloriendicht (Fett) — kleine Handvoll reicht.", "en": "Calorie-dense (fat) — a small handful is enough." } }, { "id": "lentil_waffles", "name": { "de": "Linsenwaffeln 90g", "en": "Lentil waffles 90g" }, "basis": "perServing", "kcal": 300, "proteinG": 18, "approx": true, "f": "caution", "v": { "de": "≈300 kcal · 18 g", "en": "≈300 kcal · 18 g" }, "cautionWhy": { "de": "Kaloriendicht für die Proteinmenge — eher bewusste Snack-Portion.", "en": "Calorie-dense for the protein yield — keep snack portions mindful." } }, { "id": "protein_bar", "name": { "de": "Magerer Proteinriegel", "en": "Lean protein bar" }, "basis": "perServing", "kcal": 180, "proteinG": 20, "approx": true, "v": { "de": "≈180 kcal · 20 g", "en": "≈180 kcal · 20 g" } }, { "id": "protein_rice_pudding", "name": { "de": "Proteinmilchreis (2x)", "en": "Protein rice pudding (2x)" }, "basis": "perServing", "kcal": 340, "proteinG": 40, "approx": true, "v": { "de": "≈340 kcal · 40 g", "en": "≈340 kcal · 40 g" } }, { "id": "protein_pudding", "name": { "de": "Proteinpudding", "en": "Protein pudding" }, "basis": "perServing", "kcal": 90, "proteinG": 20, "approx": true, "f": "pick", "v": { "de": "≈90 kcal · 20 g", "en": "≈90 kcal · 20 g" } }, { "id": "protein_shake", "name": { "de": "Proteinshake 40g", "en": "Protein shake 40g" }, "basis": "perServing", "kcal": 150, "proteinG": 30, "approx": true, "f": "pick", "v": { "de": "≈150 kcal · 30 g", "en": "≈150 kcal · 30 g" } }, { "id": "turkey_breast_pack", "name": { "de": "Putenbrust, 1 Packung", "en": "Turkey breast, 1 pack" }, "basis": "perServing", "kcal": 130, "proteinG": 28, "approx": true, "f": "pick", "v": { "de": "≈130 kcal · 28 g", "en": "≈130 kcal · 28 g" } }, { "id": "smoked_tofu_cubes", "name": { "de": "Räuchertofu-Würfel", "en": "Smoked tofu cubes" }, "basis": "perServing", "kcal": 225, "proteinG": 25, "approx": true, "v": { "de": "≈225 kcal · 25 g", "en": "≈225 kcal · 25 g" } }, { "id": "skyr_honey", "name": { "de": "Skyr/Griech. Joghurt 10% + Honig, 250g+", "en": "Skyr/Greek yoghurt 10% + honey, 250g+" }, "basis": "perServing", "kcal": 180, "proteinG": 25, "approx": true, "v": { "de": "≈180 kcal · 25 g", "en": "≈180 kcal · 25 g" } } ], "recipe": { "title": { "de": "Rezept: Whey-Waffeln", "en": "Recipe: Whey waffles" }, "text": { "de": "40 g Whey-Protein + 1 Ei + 40 g Haferflocken (fein gemahlen) + 60 ml Milch/Wasser verquirlen. ≈25 g Protein.", "en": "Whisk 40 g whey protein + 1 egg + 40 g oats (finely ground) + 60 ml milk/water. ≈25 g protein." } } }, { "id": "obst", "cls": "obst", "ic": "🍎", "title": { "de": "Obst", "en": "Fruit" }, "thumb": { "de": "Genauso gut wie frisch: Tiefkühlgemüse spart Zeit und hält Nährstoffe. Achte einfach auf reine Sorten ohne Butter, Sahne oder Salz.", "en": "Just as good as fresh: frozen veg saves time and keeps nutrients. Simply choose plain varieties without butter, cream, or salt." }, "items": [ { "id": "apple", "name": { "de": "Apfel", "en": "Apple" }, "basis": "per100g", "v": { "de": "Vit. C, Kalium, Kupfer", "en": "Vit. C, potassium, copper" } }, { "id": "banana", "name": { "de": "Banane", "en": "Banana" }, "basis": "per100g", "f": "caution", "v": { "de": "Kalium, B6, C, Magnesium", "en": "Potassium, B6, C, magnesium" }, "cautionWhy": { "de": "Relativ zuckerreich unter dem Obst — Portionsgröße beachten.", "en": "Relatively high in sugar among fruit — mind the portion." } }, { "id": "blueberry", "name": { "de": "Blaubeere", "en": "Blueberry" }, "basis": "per100g", "f": "pick", "v": { "de": "Vit. K, C, Mangan", "en": "Vit. K, C, manganese" } }, { "id": "strawberry", "name": { "de": "Erdbeere", "en": "Strawberry" }, "basis": "per100g", "v": { "de": "Vit. C, Mangan, Folsäure, Kalium", "en": "Vit. C, manganese, folate, potassium" } }, { "id": "granadilla", "name": { "de": "Granadilla (≈ Passionsfrucht)", "en": "Granadilla (≈ passion fruit)" }, "basis": "per100g", "approx": true, "v": { "de": "Vit. C, A, Kalium, B2", "en": "Vit. C, A, potassium, B2" } }, { "id": "pomegranate", "name": { "de": "Granatapfel", "en": "Pomegranate" }, "basis": "per100g", "f": "pick", "v": { "de": "Vit. C, K, Folsäure, Kalium, B6", "en": "Vit. C, K, folate, potassium, B6" } }, { "id": "mango", "name": { "de": "Mango", "en": "Mango" }, "basis": "per100g", "f": "pick", "v": { "de": "Vit. C, A, B6, Folsäure, Kupfer", "en": "Vit. C, A, B6, folate, copper" } }, { "id": "nectarine", "name": { "de": "Nektarine", "en": "Nectarine" }, "basis": "per100g", "v": { "de": "Vit. C, A, Kalium, E, Niacin", "en": "Vit. C, A, potassium, E, niacin" } }, { "id": "orange", "name": { "de": "Orange", "en": "Orange" }, "basis": "per100g", "v": { "de": "Vit. C, Folsäure, Kalium, Calcium", "en": "Vit. C, folate, potassium, calcium" } }, { "id": "passion_fruit", "name": { "de": "Passionsfrucht", "en": "Passion fruit" }, "basis": "per100g", "approx": true, "v": { "de": "Vit. C, A, Kalium, Eisen", "en": "Vit. C, A, potassium, iron" } }, { "id": "plum", "name": { "de": "Pflaume", "en": "Plum" }, "basis": "per100g", "v": { "de": "Vit. C, K, Kalium, A, Kupfer", "en": "Vit. C, K, potassium, A, copper" } }, { "id": "grapes", "name": { "de": "Trauben", "en": "Grapes" }, "basis": "per100g", "f": "caution", "v": { "de": "Vit. K, C, Kalium, Kupfer, Mangan", "en": "Vit. K, C, potassium, copper, manganese" }, "cautionWhy": { "de": "Hoher Zuckergehalt — bewusst genießen, nicht naschen ohne Maß.", "en": "High in sugar — enjoy mindfully, don’t snack freely." } } ] }, { "id": "gemuese", "cls": "gemuese", "ic": "🥦", "title": { "de": "Gemüse", "en": "Vegetables" }, "thumbLabel": { "de": "Tipp", "en": "Tip" }, "thumb": { "de": "Genauso gut wie frisch: Tiefkühlgemüse spart Zeit und hält Nährstoffe. Achte einfach auf reine Sorten ohne Butter, Sahne oder Salz.", "en": "Just as good as fresh: frozen veg saves time and keeps nutrients. Simply choose plain varieties without butter, cream, or salt." }, "items": [ { "id": "broccoli", "name": { "de": "Brokkoli", "en": "Broccoli" }, "basis": "per100g", "v": { "de": "Vit. C, K, Folsäure, Eisen", "en": "Vit. C, K, folate, iron" } }, { "id": "mushrooms", "name": { "de": "Champignons", "en": "Mushrooms" }, "basis": "per100g", "v": { "de": "Kalium, Selen, Kupfer, B2", "en": "Potassium, selenium, copper, B2" } }, { "id": "iceberg_lettuce", "name": { "de": "Eisbergsalat", "en": "Iceberg lettuce" }, "basis": "per100g", "f": "caution", "v": { "de": "Vit. K, A, Folsäure, Kalium — nährstoffarm", "en": "Vit. K, A, folate, potassium — low nutrient density" }, "cautionWhy": { "de": "Nährstoffarm — ok als Volumen, besser mit dichterem Gemüse kombinieren.", "en": "Low nutrient density — fine for volume; pair with denser veg." } }, { "id": "lambs_lettuce", "name": { "de": "Feldsalat", "en": "Lamb’s lettuce" }, "basis": "per100g", "f": "pick", "v": { "de": "Vit. A, C, Folsäure, Eisen", "en": "Vit. A, C, folate, iron" } }, { "id": "cucumber", "name": { "de": "Gurke", "en": "Cucumber" }, "basis": "per100g", "v": { "de": "Vit. K, Kalium, Mangan", "en": "Vit. K, potassium, manganese" } }, { "id": "carrot", "name": { "de": "Karotte", "en": "Carrot" }, "basis": "per100g", "f": "pick", "v": { "de": "Vit. A, K, Kalium, B6", "en": "Vit. A, K, potassium, B6" } }, { "id": "bell_pepper", "name": { "de": "Paprika", "en": "Bell pepper" }, "basis": "per100g", "v": { "de": "Vit. C, A, B6, E", "en": "Vit. C, A, B6, E" } }, { "id": "spinach", "name": { "de": "Spinat", "en": "Spinach" }, "basis": "per100g", "f": "pick", "v": { "de": "Vit. K, A, Folsäure, Eisen", "en": "Vit. K, A, folate, iron" } }, { "id": "tomato", "name": { "de": "Tomate", "en": "Tomato" }, "basis": "per100g", "v": { "de": "Vit. C, K, Kalium, Folsäure", "en": "Vit. C, K, potassium, folate" } }, { "id": "zucchini", "name": { "de": "Zucchini", "en": "Zucchini" }, "basis": "per100g", "v": { "de": "Vit. C, Kalium, B6, Mangan", "en": "Vit. C, potassium, B6, manganese" } } ], "note": { "de": "Hinweis: Süßkartoffel, Kochbanane und Erbsen zählen hier als Kohlenhydratquelle, Avocado als Fettquelle — siehe dort.", "en": "Note: sweet potato, plantain and peas count here as a carb source, avocado as a fat source — see those cards." } }, { "id": "fett", "cls": "fett", "ic": "🥑", "title": { "de": "Fett", "en": "Fat" }, "thumb": { "de": "Unverarbeitet schlägt raffiniert: Wähle native/kaltgepresste Öle sowie ungesalzene Nüsse. Zutaten-Check: Es sollte nur die Zutat selbst auf der Packung stehen.", "en": "Unprocessed beats refined: choose native/cold-pressed oils and unsalted nuts. Ingredient check: the pack should list only the ingredient itself." }, "items": [ { "id": "avocado", "name": { "de": "Avocado", "en": "Avocado" }, "basis": "per100g", "kcal": 217, "proteinG": 12.5, "v": { "de": "217 kcal · 12,5 g", "en": "217 kcal · 12.5 g" } }, { "id": "chia_seeds", "name": { "de": "Chiasamen", "en": "Chia seeds" }, "basis": "per100g", "kcal": 486, "proteinG": 31, "f": "pick", "v": { "de": "486 kcal · 31 g", "en": "486 kcal · 31 g" } }, { "id": "pumpkin_seeds", "name": { "de": "Kürbiskerne", "en": "Pumpkin seeds" }, "basis": "per100g", "kcal": 570, "proteinG": 44, "v": { "de": "570 kcal · 44 g", "en": "570 kcal · 44 g" } }, { "id": "linseed_oil", "name": { "de": "Leinöl", "en": "Linseed oil" }, "basis": "per100g", "kcal": 837, "proteinG": 93, "f": "pick", "v": { "de": "837 kcal · 93 g", "en": "837 kcal · 93 g" } }, { "id": "almonds", "name": { "de": "Mandeln", "en": "Almonds" }, "basis": "per100g", "kcal": 612, "proteinG": 55, "v": { "de": "612 kcal · 55 g", "en": "612 kcal · 55 g" } }, { "id": "olive_oil", "name": { "de": "Olivenöl", "en": "Olive oil" }, "basis": "per100g", "kcal": 857, "proteinG": 91.5, "v": { "de": "857 kcal · 91,5 g", "en": "857 kcal · 91.5 g" } }, { "id": "walnuts", "name": { "de": "Walnüsse", "en": "Walnuts" }, "basis": "per100g", "kcal": 674, "proteinG": 62.5, "f": "pick", "v": { "de": "674 kcal · 62,5 g", "en": "674 kcal · 62.5 g" } } ] }, { "id": "kh", "cls": "kh", "ic": "🌾", "title": { "de": "Kohlenhydrate", "en": "Carbohydrates" }, "thumb": { "de": "Vollkorn zuerst: Achte auf Vollkorn als Hauptzutat. Nutze die 10:1-Faustregel: Auf 10 g Kohlenhydrate sollte mind. 1 g Ballaststoff kommen.", "en": "Whole grain first: look for whole grain as the main ingredient. Use the 10:1 rule of thumb: for every 10 g of carbs, there should be at least 1 g of fibre." }, "items": [ { "id": "brown_lentils", "name": { "de": "Berglinsen", "en": "Brown lentils" }, "basis": "per100g", "kcal": 319, "proteinG": 46, "approx": true, "f": "pick", "v": { "de": "≈319 kcal · 46 g", "en": "≈319 kcal · 46 g" } }, { "id": "buckwheat", "name": { "de": "Buchweizen", "en": "Buckwheat" }, "basis": "per100g", "kcal": 343, "proteinG": 71.5, "v": { "de": "343 kcal · 71,5 g", "en": "343 kcal · 71.5 g" } }, { "id": "puffed_spelt", "name": { "de": "Dinkel gepufft", "en": "Puffed spelt" }, "basis": "per100g", "kcal": 338, "proteinG": 70, "approx": true, "v": { "de": "≈338 kcal · 70 g", "en": "≈338 kcal · 70 g" } }, { "id": "spelt_pasta", "name": { "de": "Dinkel-Vollkorn-Nudeln", "en": "Whole-grain spelt pasta" }, "basis": "per100g", "kcal": 338, "proteinG": 70, "approx": true, "v": { "de": "≈338 kcal · 70 g", "en": "≈338 kcal · 70 g" } }, { "id": "peas", "name": { "de": "Erbsen", "en": "Peas" }, "basis": "per100g", "kcal": 93, "proteinG": 10.4, "v": { "de": "93 kcal · 10,4 g", "en": "93 kcal · 10.4 g" } }, { "id": "oats", "name": { "de": "Haferflocken", "en": "Oats" }, "basis": "per100g", "kcal": 372, "proteinG": 66.3, "v": { "de": "372 kcal · 66,3 g", "en": "372 kcal · 66.3 g" } }, { "id": "millet", "name": { "de": "Hirse", "en": "Millet" }, "basis": "per100g", "kcal": 363, "proteinG": 69, "f": "caution", "v": { "de": "363 kcal · 69 g", "en": "363 kcal · 69 g" }, "cautionWhy": { "de": "Kohlenhydrat-lastig — als KH-Baustein zählen und Portion begrenzen.", "en": "Carb-heavy — count it as the carb block and limit the portion." } }, { "id": "chickpeas", "name": { "de": "Kichererbsen", "en": "Chickpeas" }, "basis": "per100g", "kcal": 108, "proteinG": 14.2, "v": { "de": "108 kcal · 14,2 g", "en": "108 kcal · 14.2 g" } }, { "id": "chickpea_pasta", "name": { "de": "Kichererbsennudeln / -couscous", "en": "Chickpea pasta / couscous" }, "basis": "per100g", "kcal": 335, "proteinG": 50, "approx": true, "v": { "de": "≈335 kcal · 50 g", "en": "≈335 kcal · 50 g" } }, { "id": "plantain", "name": { "de": "Kochbanane", "en": "Plantain" }, "basis": "per100g", "kcal": 122, "proteinG": 32, "approx": true, "f": "caution", "v": { "de": "≈122 kcal · 32 g", "en": "≈122 kcal · 32 g" }, "cautionWhy": { "de": "Kohlenhydrat-lastig (stärkereich) — als KH-Baustein, nicht als Obst.", "en": "Carb-heavy (starchy) — treat as the carb block, not as fruit." } }, { "id": "lentil_pasta", "name": { "de": "Linsennudeln", "en": "Lentil pasta" }, "basis": "per100g", "kcal": 335, "proteinG": 52, "approx": true, "v": { "de": "≈335 kcal · 52 g", "en": "≈335 kcal · 52 g" } }, { "id": "quinoa", "name": { "de": "Quinoa", "en": "Quinoa" }, "basis": "per100g", "kcal": 368, "proteinG": 64.2, "v": { "de": "368 kcal · 64,2 g", "en": "368 kcal · 64.2 g" } }, { "id": "red_lentils", "name": { "de": "Rote Linsen", "en": "Red lentils" }, "basis": "per100g", "kcal": 326, "proteinG": 52, "approx": true, "f": "pick", "v": { "de": "≈326 kcal · 52 g", "en": "≈326 kcal · 52 g" } }, { "id": "sweet_potato", "name": { "de": "Süßkartoffel", "en": "Sweet potato" }, "basis": "per100g", "kcal": 86, "proteinG": 20.1, "f": "caution", "v": { "de": "86 kcal · 20,1 g", "en": "86 kcal · 20.1 g" }, "cautionWhy": { "de": "Kohlenhydrat-lastig — als KH-Baustein zählen und Portion begrenzen.", "en": "Carb-heavy — count it as the carb block and limit the portion." } }, { "id": "french_lentils", "name": { "de": "Tellerlinsen", "en": "French lentils" }, "basis": "per100g", "kcal": 234, "proteinG": 34, "approx": true, "f": "pick", "v": { "de": "≈234 kcal · 34 g", "en": "≈234 kcal · 34 g" } } ] } ]