[
  {
    "n": 1,
    "cls": "g",
    "title": {
      "de": "Protein",
      "en": "Protein"
    },
    "qty": {
      "de": "30 g pro Mahlzeit",
      "en": "30 g per meal"
    },
    "text": {
      "de": "Bspw. 125 g Rinderfilet, 300 g Skyr, 40 g Proteinpulver, 50 g Erbsenproteingeschnetzeltes oder 5 Eier. 150 g am Tag insgesamt.",
      "en": "E.g. 125 g beef fillet, 300 g Skyr, 40 g protein powder, 50 g pea-protein strips, or 5 eggs. 150 g total per day."
    }
  },
  {
    "n": 2,
    "cls": "t",
    "title": {
      "de": "Obst & Gemüse",
      "en": "Fruit & Veggie"
    },
    "qty": {
      "de": "eine Portion",
      "en": "one portion"
    },
    "text": {
      "de": "Obst = 100 g oder eine geballte Faust. Gemüse = 200 g oder 2 Handvoll.",
      "en": "Fruit = 100 g or one clenched fist. Vegetables = 200 g or 2 handfuls."
    }
  },
  {
    "n": 3,
    "cls": "o",
    "title": {
      "de": "Fett",
      "en": "Fat"
    },
    "qty": {
      "de": "",
      "en": ""
    },
    "text": {
      "de": "15 g Samen/Kerne/Nüsse (≈20 Stück, 1 EL) · ¼ Avocado · 1 EL Öl (15 g) — Nussöl außer Erdnuss, Olivenöl, Leinsamenöl.",
      "en": "15 g seeds/nuts (≈20 pieces, 1 tbsp) · ¼ avocado · 1 tbsp oil (15 g) — nut oil except peanut, olive oil, linseed oil."
    }
  },
  {
    "n": 4,
    "cls": "s",
    "title": {
      "de": "Kohlenhydrate",
      "en": "Carbohydrates"
    },
    "qty": {
      "de": "",
      "en": ""
    },
    "text": {
      "de": "75 g Reis/Nudeln/Brot (trocken) · ca. 250 g rohe Kartoffeln (≈3 mittelgroße) · 50 g Haferflocken (≈5 gehäufte EL).",
      "en": "75 g rice/pasta/bread (dry) · approx. 250 g raw potatoes (≈3 medium) · 50 g oats (≈5 heaped tbsp)."
    }
  }
]