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

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- 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
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Claude 2026-04-12 12:05:04 +00:00
parent 32ec2b744e
commit 3e5f38fe5a
26 changed files with 2980 additions and 462 deletions
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19
content/recipes-summary.csv
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@ -1,13 +1,20 @@
slug,title,meal_type,protein_type,cuisine,servings,total_min,kcal,protein_g,fat_g,net_carbs_g,thai_easy,dairy_free,dairy_items
25-minute-baked-salmon-filets-with-lemon-and-garlic,25-Minute Baked Salmon Filets with Lemon and Garlic,dinner,seafood,American,4,25,289,38.1,15,0.7,True,True,
asian-keto-chicken-stir-fry-with-broccoli,Asian keto chicken stir-fry with broccoli,dinner,chicken,Asian,4,25,613,43,46,3,True,True,
bacon-wrapped-pork-tenderloin-no-sugar,Bacon Wrapped Pork Tenderloin - No Sugar!,dinner,pork,American,4,50,338,37.6,18.2,3.2,True,True,
caramelized-onion-and-bacon-pork-chops,Caramelized onion and bacon pork chops,dinner,beef,American,4,50,680,56,46,4,True,False,cream
classic-keto-hamburger,Classic keto hamburger,dinner,beef,American,4,85,1,62,83,-6,True,False,butter
coconut-curry-turmeric-chicken-whole30-anti-inflammatory,"Coconut Curry Turmeric Chicken (Whole30, Anti-Inflammatory)",dinner,chicken,Asian / American,4,42,591,26,49,9,True,True,
creamy-low-carb-tuscan-shrimp,Creamy low carb Tuscan shrimp,dinner,seafood,Keto,4,30,603,35,44,8,True,False,cream|butter|cheese|parmesan
crispy-cuban-roast-pork-lechon-asado,Crispy Cuban roast pork (Lechon asado),dinner,pork,Keto,6,560,912,59,70,4,True,True,
crispy-keto-chicken-thighs-with-lemon-butter-caper-sauce,Crispy keto chicken thighs with lemon butter caper sauce,side,chicken,Keto,4,45,654,38,53,2,True,False,butter
crispy-keto-tuna-burgers,Crispy keto tuna burgers,lunch,beef,American,4,15,722,39,58,6,True,True,
crustless-keto-broccoli-and-bacon-quiche,Crustless keto broccoli and bacon quiche,breakfast,pork,Keto,4,40,509,32,40,4,True,False,cream|butter|cheese|mozzarella
easiest-ever-slow-cooker-pulled-pork-keto-whole30,Easiest Ever Slow Cooker Pulled Pork (Keto + Whole30),dinner,chicken,American,8,485,315,43,13,2,True,True,
easy-keto-chicken-piccata-with-lemon-caper-sauce,Easy Keto Chicken Piccata with Lemon Caper Sauce,side,chicken,Italian,4,30,305,37,16.3,1.2,True,True,
easy-paleo-salmon-salad-bowls-whole30-keto,Easy Paleo Salmon Salad Bowls (Whole30 + Keto),dinner,seafood,American,4,30,470,36,32,5,True,True,
garlic-ginger-stir-fry-with-shrimp-and-cabbage,Garlic ginger stir-fry with shrimp and cabbage,dinner,seafood,Asian,2,30,389,38,20,5,True,True,
ginger-lime-salmon-gluten-free-whole30-paleo-gaps-aip-keto,"Ginger-Lime Salmon (Gluten-free, Whole30, Paleo, GAPS, AIP, Keto)",dinner,seafood,"American, Asian",5,30,168,25,18,3,True,True,
high-protein-turkey-breakfast-burger,High protein turkey breakfast burger,breakfast,beef,American,2,20,647,59,44,1,True,False,butter
indian-keto-chicken-korma,Indian keto chicken korma,dinner,chicken,Keto,4,45,436,34,31,2,True,False,yogurt|ghee
italian-keto-meatballs-with-mozzarella-cheese,Italian keto meatballs with mozzarella cheese,dinner,beef,Italian,4,50,628,39,49,2,True,False,butter|cheese|parmesan|mozzarella
@ -52,6 +59,7 @@ keto-pulled-pork-with-roasted-tomato-salad,Keto pulled pork with roasted tomato
keto-ribeye-steak-with-oven-roasted-vegetables,Keto ribeye steak with oven-roasted vegetables,dinner,beef,Keto,4,40,701,37,57,7,True,False,butter
keto-roast-chicken-with-broccoli-and-garlic-butter,Keto roast chicken with broccoli and garlic butter,dinner,chicken,Keto,4,55,889,51,72,3,True,False,butter
keto-salmon-burgers-with-mash-and-lemon-butter,Keto salmon burgers with mash and lemon butter,lunch,beef,Keto,4,40,811,44,67,4,True,False,butter|cheese|parmesan
keto-salmon-patties-paleo-whole30,Keto Salmon Patties (Paleo + Whole30),dinner,seafood,American,6,25,485,29,40,3,True,True,
keto-seared-salmon-with-creamy-lemon-sauce,Keto seared salmon with creamy lemon sauce,side,seafood,Keto,2,40,976,56,80,2,True,False,cream|butter
keto-sesame-salmon-with-thai-curry-cabbage,Keto sesame salmon with Thai curry cabbage,dinner,seafood,Thai,4,45,986,52,79,3,True,True,
keto-shepherds-pie,Keto shepherd's pie,dessert,lamb,Keto,4,40,958,51,78,6,True,False,cream|butter|cheese|cheddar|sour cream
@ -62,4 +70,15 @@ keto-tuna-salad-with-boiled-eggs,Keto tuna salad with boiled eggs,lunch,seafood,
keto-western-omelet,Keto Western omelet,breakfast,pork,Keto,2,15,708,40,58,5,True,False,cream|butter|cheese|cheddar|sour cream
low-carb-beef-stroganoff,Low carb beef stroganoff,dinner,beef,Keto,4,30,770,40,63,9,True,False,cream|butter|cheese|blue cheese|sour cream
low-carb-garlic-chicken,Low carb garlic chicken,dinner,chicken,Italian,4,45,487,42,33,2,True,False,butter
paleo-buffalo-chicken-casserole-with-ranch-and-cauliflower-rice-whole30-low-carb,"Paleo Buffalo Chicken Casserole with Ranch and Cauliflower Rice (Whole30, Low Carb)",dinner,chicken,American,4,35,660,25,57,9,True,False,cream
paleo-pork-chops-with-mushroom-sauce-whole30,Paleo Pork Chops with Mushroom Sauce (Whole30),side,chicken,American,4,45,302,32,16,6,True,True,
salmon-taco-bowls-paleo-whole30,"Salmon Taco Bowls (Paleo, Whole30)",dinner,seafood,"American, Mexican",4,35,736,35,62,5,True,True,
spicy-pork-bowls-paleo-whole30-low-carb,"Spicy Pork Bowls (Paleo, Whole30 + Low Carb)",dinner,pork,"American, Asian",5,20,581,35,42,11,True,True,
teriyaki-salmon-whole30,Teriyaki Salmon (Whole30),dinner,seafood,"American, Japanese",4,20,339,34,18,7,True,True,
thai-chicken-with-satay-sauce-and-broccoli,Thai chicken with satay sauce and broccoli,side,chicken,Thai,4,40,774,47,59,9,True,True,
thai-peanut-curry-with-chicken-keto,Thai Peanut Curry with Chicken | Keto,dinner,chicken,"Asian, Thai",5,20,367,25,31,3,True,True,
whole30-bang-bang-shrimp-paleo-grain-free-nut-free,"Whole30 Bang Bang Shrimp (Paleo, Grain Free, Nut Free)",dinner,seafood,Thai,4,20,434,28,22,20,True,True,
whole30-instant-pot-chicken-tortilla-less-soup-with-slow-cooker-option,Whole30 Instant Pot Chicken Tortilla-Less Soup (with Slow Cooker Option),dinner,chicken,"American, Mexican",4,60,453,34,28,15,True,True,
whole30-keto-pork-chops-with-bacon-mushroom-sauce,Whole30 + Keto Pork Chops with Bacon Mushroom Sauce,side,chicken,American,4,30,462,57.4,21.7,5.6,True,False,cream
whole30-keto-salmon-with-lemon-garlic-aioli,Whole30 + Keto Salmon with Lemon Garlic Aioli,dinner,seafood,American,4,12,299,37,14.2,3.5,True,True,
whole30-marry-me-chicken,Whole30 Marry Me Chicken,dinner,chicken,American,4,50,321,35,15,14,True,True,

1 slug title meal_type protein_type cuisine servings total_min kcal protein_g fat_g net_carbs_g thai_easy dairy_free dairy_items
2 25-minute-baked-salmon-filets-with-lemon-and-garlic 25-Minute Baked Salmon Filets with Lemon and Garlic dinner seafood American 4 25 289 38.1 15 0.7 True True
3 asian-keto-chicken-stir-fry-with-broccoli Asian keto chicken stir-fry with broccoli dinner chicken Asian 4 25 613 43 46 3 True True
4 bacon-wrapped-pork-tenderloin-no-sugar Bacon Wrapped Pork Tenderloin - No Sugar! dinner pork American 4 50 338 37.6 18.2 3.2 True True
5 caramelized-onion-and-bacon-pork-chops Caramelized onion and bacon pork chops dinner beef American 4 50 680 56 46 4 True False cream
6 classic-keto-hamburger Classic keto hamburger dinner beef American 4 85 1 62 83 -6 True False butter
7 coconut-curry-turmeric-chicken-whole30-anti-inflammatory Coconut Curry Turmeric Chicken (Whole30, Anti-Inflammatory) dinner chicken Asian / American 4 42 591 26 49 9 True True
8 creamy-low-carb-tuscan-shrimp Creamy low carb Tuscan shrimp dinner seafood Keto 4 30 603 35 44 8 True False cream|butter|cheese|parmesan
9 crispy-cuban-roast-pork-lechon-asado Crispy Cuban roast pork (Lechon asado) dinner pork Keto 6 560 912 59 70 4 True True
10 crispy-keto-chicken-thighs-with-lemon-butter-caper-sauce Crispy keto chicken thighs with lemon butter caper sauce side chicken Keto 4 45 654 38 53 2 True False butter
11 crispy-keto-tuna-burgers Crispy keto tuna burgers lunch beef American 4 15 722 39 58 6 True True
12 crustless-keto-broccoli-and-bacon-quiche Crustless keto broccoli and bacon quiche breakfast pork Keto 4 40 509 32 40 4 True False cream|butter|cheese|mozzarella
13 easiest-ever-slow-cooker-pulled-pork-keto-whole30 Easiest Ever Slow Cooker Pulled Pork (Keto + Whole30) dinner chicken American 8 485 315 43 13 2 True True
14 easy-keto-chicken-piccata-with-lemon-caper-sauce Easy Keto Chicken Piccata with Lemon Caper Sauce side chicken Italian 4 30 305 37 16.3 1.2 True True
15 easy-paleo-salmon-salad-bowls-whole30-keto Easy Paleo Salmon Salad Bowls (Whole30 + Keto) dinner seafood American 4 30 470 36 32 5 True True
16 garlic-ginger-stir-fry-with-shrimp-and-cabbage Garlic ginger stir-fry with shrimp and cabbage dinner seafood Asian 2 30 389 38 20 5 True True
17 ginger-lime-salmon-gluten-free-whole30-paleo-gaps-aip-keto Ginger-Lime Salmon (Gluten-free, Whole30, Paleo, GAPS, AIP, Keto) dinner seafood American, Asian 5 30 168 25 18 3 True True
18 high-protein-turkey-breakfast-burger High protein turkey breakfast burger breakfast beef American 2 20 647 59 44 1 True False butter
19 indian-keto-chicken-korma Indian keto chicken korma dinner chicken Keto 4 45 436 34 31 2 True False yogurt|ghee
20 italian-keto-meatballs-with-mozzarella-cheese Italian keto meatballs with mozzarella cheese dinner beef Italian 4 50 628 39 49 2 True False butter|cheese|parmesan|mozzarella
59 keto-ribeye-steak-with-oven-roasted-vegetables Keto ribeye steak with oven-roasted vegetables dinner beef Keto 4 40 701 37 57 7 True False butter
60 keto-roast-chicken-with-broccoli-and-garlic-butter Keto roast chicken with broccoli and garlic butter dinner chicken Keto 4 55 889 51 72 3 True False butter
61 keto-salmon-burgers-with-mash-and-lemon-butter Keto salmon burgers with mash and lemon butter lunch beef Keto 4 40 811 44 67 4 True False butter|cheese|parmesan
62 keto-salmon-patties-paleo-whole30 Keto Salmon Patties (Paleo + Whole30) dinner seafood American 6 25 485 29 40 3 True True
63 keto-seared-salmon-with-creamy-lemon-sauce Keto seared salmon with creamy lemon sauce side seafood Keto 2 40 976 56 80 2 True False cream|butter
64 keto-sesame-salmon-with-thai-curry-cabbage Keto sesame salmon with Thai curry cabbage dinner seafood Thai 4 45 986 52 79 3 True True
65 keto-shepherds-pie Keto shepherd's pie dessert lamb Keto 4 40 958 51 78 6 True False cream|butter|cheese|cheddar|sour cream
70 keto-western-omelet Keto Western omelet breakfast pork Keto 2 15 708 40 58 5 True False cream|butter|cheese|cheddar|sour cream
71 low-carb-beef-stroganoff Low carb beef stroganoff dinner beef Keto 4 30 770 40 63 9 True False cream|butter|cheese|blue cheese|sour cream
72 low-carb-garlic-chicken Low carb garlic chicken dinner chicken Italian 4 45 487 42 33 2 True False butter
73 paleo-buffalo-chicken-casserole-with-ranch-and-cauliflower-rice-whole30-low-carb Paleo Buffalo Chicken Casserole with Ranch and Cauliflower Rice (Whole30, Low Carb) dinner chicken American 4 35 660 25 57 9 True False cream
74 paleo-pork-chops-with-mushroom-sauce-whole30 Paleo Pork Chops with Mushroom Sauce (Whole30) side chicken American 4 45 302 32 16 6 True True
75 salmon-taco-bowls-paleo-whole30 Salmon Taco Bowls (Paleo, Whole30) dinner seafood American, Mexican 4 35 736 35 62 5 True True
76 spicy-pork-bowls-paleo-whole30-low-carb Spicy Pork Bowls (Paleo, Whole30 + Low Carb) dinner pork American, Asian 5 20 581 35 42 11 True True
77 teriyaki-salmon-whole30 Teriyaki Salmon (Whole30) dinner seafood American, Japanese 4 20 339 34 18 7 True True
78 thai-chicken-with-satay-sauce-and-broccoli Thai chicken with satay sauce and broccoli side chicken Thai 4 40 774 47 59 9 True True
79 thai-peanut-curry-with-chicken-keto Thai Peanut Curry with Chicken | Keto dinner chicken Asian, Thai 5 20 367 25 31 3 True True
80 whole30-bang-bang-shrimp-paleo-grain-free-nut-free Whole30 Bang Bang Shrimp (Paleo, Grain Free, Nut Free) dinner seafood Thai 4 20 434 28 22 20 True True
81 whole30-instant-pot-chicken-tortilla-less-soup-with-slow-cooker-option Whole30 Instant Pot Chicken Tortilla-Less Soup (with Slow Cooker Option) dinner chicken American, Mexican 4 60 453 34 28 15 True True
82 whole30-keto-pork-chops-with-bacon-mushroom-sauce Whole30 + Keto Pork Chops with Bacon Mushroom Sauce side chicken American 4 30 462 57.4 21.7 5.6 True False cream
83 whole30-keto-salmon-with-lemon-garlic-aioli Whole30 + Keto Salmon with Lemon Garlic Aioli dinner seafood American 4 12 299 37 14.2 3.5 True True
84 whole30-marry-me-chicken Whole30 Marry Me Chicken dinner chicken American 4 50 321 35 15 14 True True