{
 "mealstack": 2,
 "name": "Chicken and rice week",
 "notes": "One week that repeats. Five meals a day, carbs stacked around the session; on training days creatine, a jug and a shake after the session are fuel on top of the five. General nutrition information for healthy adults, not medical advice. Written by an AI from your answers; check with a physician or registered dietitian before changing how you eat.",
 "schedule": {
  "wake": "07:00",
  "session": "18:00",
  "latestMeal": "21:30",
  "trainingWeekdays": [
   2,
   3,
   5,
   6
  ]
 },
 "targets": {
  "training": {
   "p": 200,
   "c": 265,
   "f": 50
  },
  "recovery": {
   "p": 190,
   "c": 200,
   "f": 60
  }
 },
 "foods": [
  {
   "id": "my.rice_crispy_cereal",
   "name": "crisped rice cereal",
   "unit": "cup",
   "per": {
    "p": 2,
    "c": 29,
    "f": 0.3
   },
   "qualifier": "1 cup = 240 ml, from the box"
  }
 ],
 "stacks": [
  {
   "name": "Chicken and rice",
   "note": "Chicken thighs are fine in place of breast; add 1 g fat an ounce.",
   "training": [
    {
     "name": "Eggs and oats",
     "anchor": "forward",
     "offsetMinutes": 0,
     "items": [
      {
       "food": "egg_whole",
       "quantity": 2
      },
      {
       "food": "egg_white",
       "quantity": 2
      },
      {
       "food": "oats_dry",
       "quantity": 50
      },
      {
       "food": "blueberries",
       "quantity": 100
      }
     ],
     "note": "Oats in the microwave, eggs scrambled dry.",
     "steps": [
      "Oats, 1 cup water, 2 min.",
      "Eggs in a nonstick pan, no oil."
     ]
    },
    {
     "name": "Creatine",
     "kind": "fuel",
     "anchor": "forward",
     "offsetMinutes": 30,
     "note": "One scoop in water, any time after breakfast."
    },
    {
     "name": "Yogurt and whey",
     "anchor": "forward",
     "offsetMinutes": 180,
     "items": [
      {
       "food": "greek_yogurt_0",
       "quantity": 150
      },
      {
       "food": "whey",
       "quantity": 1
      },
      {
       "food": "banana",
       "quantity": 1
      }
     ]
    },
    {
     "name": "Chicken and rice",
     "anchor": "forward",
     "offsetMinutes": 180,
     "items": [
      {
       "food": "chicken_raw",
       "quantity": 5
      },
      {
       "food": "rice_cooked",
       "quantity": 150
      },
      {
       "food": "broccoli",
       "quantity": 150
      },
      {
       "food": "olive_oil",
       "quantity": 1
      }
     ],
     "note": "Blue box from Sunday prep."
    },
    {
     "name": "Carb surge",
     "anchor": "beforeSession",
     "offsetMinutes": 90,
     "items": [
      {
       "food": "my.rice_crispy_cereal",
       "quantity": 1.25
      },
      {
       "food": "whey",
       "quantity": 1
      },
      {
       "food": "banana",
       "quantity": 1
      }
     ],
     "note": "The meal the day is built around: carbs stacked, fat light so it clears before the first set."
    },
    {
     "name": "The jug",
     "kind": "fuel",
     "anchor": "atSession",
     "offsetMinutes": 0,
     "note": "A litre of water with an electrolyte packet, through the session."
    },
    {
     "name": "After-session shake",
     "kind": "fuel",
     "anchor": "afterSession",
     "offsetMinutes": 30,
     "items": [
      {
       "food": "whey",
       "quantity": 1
      },
      {
       "food": "oat_milk",
       "quantity": 1
      }
     ]
    },
    {
     "name": "Beef and sweet potato",
     "anchor": "afterSession",
     "offsetMinutes": 150,
     "items": [
      {
       "food": "beef_93_raw",
       "quantity": 5
      },
      {
       "food": "sweet_potato",
       "quantity": 180
      },
      {
       "food": "green_beans",
       "quantity": 150
      }
     ],
     "steps": [
      "Sweet potato first: microwave 6 to 8 min.",
      "Brown the beef, salt it properly.",
      "Green beans steamed, 3 min."
     ]
    }
   ],
   "recovery": [
    {
     "name": "Eggs and oats",
     "anchor": "forward",
     "offsetMinutes": 0,
     "items": [
      {
       "food": "egg_whole",
       "quantity": 2
      },
      {
       "food": "egg_white",
       "quantity": 4
      },
      {
       "food": "oats_dry",
       "quantity": 40
      },
      {
       "food": "blueberries",
       "quantity": 100
      }
     ]
    },
    {
     "name": "Yogurt and whey",
     "anchor": "forward",
     "offsetMinutes": 180,
     "items": [
      {
       "food": "greek_yogurt_0",
       "quantity": 200
      },
      {
       "food": "whey",
       "quantity": 1
      }
     ]
    },
    {
     "name": "Chicken and rice",
     "anchor": "forward",
     "offsetMinutes": 180,
     "items": [
      {
       "food": "chicken_raw",
       "quantity": 6
      },
      {
       "food": "rice_cooked",
       "quantity": 150
      },
      {
       "food": "broccoli",
       "quantity": 150
      },
      {
       "food": "olive_oil",
       "quantity": 1
      }
     ]
    },
    {
     "name": "Shake and fruit",
     "anchor": "forward",
     "offsetMinutes": 180,
     "items": [
      {
       "food": "whey",
       "quantity": 1
      },
      {
       "food": "apple",
       "quantity": 1
      },
      {
       "food": "peanut_butter",
       "quantity": 1
      }
     ]
    },
    {
     "name": "Beef and sweet potato",
     "anchor": "forward",
     "offsetMinutes": 210,
     "items": [
      {
       "food": "beef_93_raw",
       "quantity": 6
      },
      {
       "food": "sweet_potato",
       "quantity": 200
      },
      {
       "food": "green_beans",
       "quantity": 150
      },
      {
       "food": "avocado",
       "quantity": 0.25
      }
     ]
    }
   ]
  }
 ]
}