Week 1 meal plan + shopping list (expanded to 34 dairy-free recipes)

- Rebuild recipes/INDEX.md with all 83 recipes from 9 sources
- Update recipes.json + CSV with new Whole30/Paleo additions
- Add content/meal-plans/week-01/MEAL-PLAN.md (4 new recipes integrated)
- Add content/meal-plans/week-01/SHOPPING-LIST.md (bilingual EN/Thai, Makro-organized)
- Commit .recipe-candidates-dairy-free.json for future crawls

content/recipes/teriyaki-salmon-whole30.md

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+---
+title: "Teriyaki Salmon (Whole30)"
+source_url: https://40aprons.com/teriyaki-salmon-whole30/
+source: 40aprons.com
+meal_type: dinner
+protein_type: seafood
+cuisine: "American, Japanese"
+servings: 4
+prep_minutes: 10
+cook_minutes: 10
+total_minutes: 20
+macros_per_serving:
+  calories: 339
+  protein_g: 34
+  fat_g: 18
+  total_carbs_g: 7
+  fiber_g: ?
+  net_carbs_g: 7
+thai_easy: true
+tags: []
+---
+
+# Teriyaki Salmon (Whole30)
+
+This teriyaki salmon is a quick and flavorful recipe that's Whole30 compliant. Naturally sweetened with coconut aminos, this Japanese inspired recipe is delicious over cauliflower rice!
+
+**Source:** [40aprons.com](https://40aprons.com/teriyaki-salmon-whole30/)
+
+## Macros (per serving)
+- **Calories:** 339 kcal
+- **Protein:** 34 g
+- **Fat:** 18 g
+- **Net carbs:** 7 g (total 7g − fiber ?g)
+
+## Time
+- Prep: 10 min
+- Cook: 10 min
+- Total: 20 min
+- Servings: 4
+
+## Ingredients
+- 1 tablespoon avocado oil or refined coconut oil
+- 4  salmon filets (about 4-6 ounces each)
+- 1 clove garlic (minced)
+- 1/4 teaspoon dried ginger
+- 1/2 cup coconut aminos
+- 1 tablespoon rice wine vinegar
+- 1 tablespoon sesame oil
+- 1 teaspoon arrowroot
+- 1 tablespoon water
+- green onions for garnish (if desired)
+- sesame seeds for garnish (if desired)
+
+## Instructions
+1. Mix together the garlic, ginger, aminos, rice wine vinegar and sesame oil in a bowl.
+2. Add half of the marinade to a ziplock bag. Add the other half to a saucepan and set to one side.
+3. Put the salmon filets in the ziplock bag and marinate in the fridge for 30 minutes.
+4. Heat the oil in a skillet over a medium high heat. Once hot, add the salmon filets. Don't overcrowd the skillet, you may have to cook two at a time.
+5. Cook the salmon for about for 3-4 minutes on each side.
+6. While the salmon is cooking, bring the marinade in the saucepan to a simmer.
+7. Whisk the arrowroot and water together in a small bowl.
+8. Slowly add the arrowroot mixture to the marinade and whisk it together. Simmer until thickened.
+9. Serve the salmon with the teriyaki sauce drizzled on top. Garnish with sliced green onions and sesame seeds.
+
+## Thailand notes
+✅ Ingredients readily available in Thailand.
+
+**Substitutions:**
+- *coconut aminos* → use light soy sauce (less sweet) — widely available
+- *avocado* → seasonal — Nov-Feb is cheapest, imported from Chiang Mai
+
+All ingredients readily available at Tops/Rimping/Villa supermarkets.