{
  "schemaVersion": 1,
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    {
      "id": "usda-167747-sr2018-v1",
      "name": "Lemon juice, raw",
      "searchName": "lemon juice, raw",
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      "nutrition": {
        "kcal": 22.0,
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        "fat": 0.24,
        "fibre": 0.3,
        "sugar": 2.52,
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        "vitaminC": 38.7,
        "vitaminB12": 0.0,
        "iron": 0.08,
        "calcium": 6.0,
        "potassium": 103.0
      },
      "source": "USDA FoodData Central \u00b7 167747 \u00b7 SR Legacy 2018",
      "version": 1,
      "portionGrams": null,
      "portionName": "Grams",
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        "provider": "USDA FoodData Central",
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        "url": "https://fdc.nal.usda.gov/food-details/167747/nutrients",
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        "review": "Source, licence, nutrient IDs and units reviewed; automated row validation, not individual laboratory verification. Historical data, not current product labels."
      },
      "state": "raw",
      "allergens": []
    },
    {
      "id": "usda-168409-sr2018-v1",
      "name": "Cucumber, with peel, raw",
      "searchName": "cucumber, with peel, raw",
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        "potassium": 147.0
      },
      "source": "USDA FoodData Central \u00b7 168409 \u00b7 SR Legacy 2018",
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        "url": "https://fdc.nal.usda.gov/food-details/168409/nutrients",
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        "review": "Source, licence, nutrient IDs and units reviewed; automated row validation, not individual laboratory verification. Historical data, not current product labels."
      },
      "state": "raw",
      "allergens": []
    },
    {
      "id": "usda-169708-sr2018-v1",
      "name": "Rice, white, long-grain, parboiled, enriched, cooked",
      "searchName": "rice, white, long-grain, parboiled, enriched, cooked",
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      "source": "USDA FoodData Central \u00b7 169708 \u00b7 SR Legacy 2018",
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        "url": "https://fdc.nal.usda.gov/food-details/169708/nutrients",
        "license": "CC0-1.0",
        "retrievedAt": "2026-10-28",
        "sourceSha256": "b80817294b8850530aaedf2e515c02593b1824f763a0ff356e5c2081643e6fd0",
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        "review": "Source, licence, nutrient IDs and units reviewed; automated row validation, not individual laboratory verification. Historical data, not current product labels."
      },
      "state": "cooked",
      "allergens": []
    },
    {
      "id": "usda-170457-sr2018-v1",
      "name": "Tomatoes, red, ripe, raw, year round average",
      "searchName": "tomatoes, red, ripe, raw, year round average",
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        "kcal": 18.0,
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        "fat": 0.2,
        "fibre": 1.2,
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        "vitaminB12": 0.0,
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        "calcium": 10.0,
        "potassium": 237.0
      },
      "source": "USDA FoodData Central \u00b7 170457 \u00b7 SR Legacy 2018",
      "version": 1,
      "portionGrams": null,
      "portionName": "Grams",
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      "kind": "food",
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      "status": "published",
      "evidenceType": "source-reported",
      "provenance": {
        "provider": "USDA FoodData Central",
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        "sourceDescription": "Tomatoes, red, ripe, raw, year round average",
        "url": "https://fdc.nal.usda.gov/food-details/170457/nutrients",
        "license": "CC0-1.0",
        "retrievedAt": "2026-10-28",
        "sourceSha256": "b80817294b8850530aaedf2e515c02593b1824f763a0ff356e5c2081643e6fd0",
        "release": "SR Legacy April 2018",
        "review": "Source, licence, nutrient IDs and units reviewed; automated row validation, not individual laboratory verification. Historical data, not current product labels."
      },
      "state": "raw",
      "allergens": []
    },
    {
      "id": "usda-171284-sr2018-v1",
      "name": "Yogurt, plain, whole milk",
      "searchName": "yogurt, plain, whole milk",
      "basisGrams": 100,
      "nutrition": {
        "kcal": 61.0,
        "protein": 3.47,
        "carbs": 4.66,
        "fat": 3.25,
        "fibre": 0.0,
        "sugar": 4.66,
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        "vitaminC": 0.5,
        "vitaminB12": 0.37,
        "iron": 0.05,
        "calcium": 121.0,
        "potassium": 155.0
      },
      "source": "USDA FoodData Central \u00b7 171284 \u00b7 SR Legacy 2018",
      "version": 1,
      "portionGrams": null,
      "portionName": "Grams",
      "ingredients": [],
      "recipe": false,
      "kind": "food",
      "archived": false,
      "status": "published",
      "evidenceType": "source-reported",
      "provenance": {
        "provider": "USDA FoodData Central",
        "sourceId": "171284",
        "sourceDescription": "Yogurt, plain, whole milk",
        "url": "https://fdc.nal.usda.gov/food-details/171284/nutrients",
        "license": "CC0-1.0",
        "retrievedAt": "2026-10-28",
        "sourceSha256": "b80817294b8850530aaedf2e515c02593b1824f763a0ff356e5c2081643e6fd0",
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        "review": "Source, licence, nutrient IDs and units reviewed; automated row validation, not individual laboratory verification. Historical data, not current product labels."
      },
      "state": "as-sold",
      "allergens": [
        "Milk"
      ]
    },
    {
      "id": "usda-171413-sr2018-v1",
      "name": "Oil, olive, salad or cooking",
      "searchName": "oil, olive, salad or cooking",
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        "kcal": 884.0,
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        "fat": 100.0,
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        "sodium": 2.0,
        "vitaminC": 0.0,
        "vitaminB12": 0.0,
        "iron": 0.56,
        "calcium": 1.0,
        "potassium": 1.0
      },
      "source": "USDA FoodData Central \u00b7 171413 \u00b7 SR Legacy 2018",
      "version": 1,
      "portionGrams": null,
      "portionName": "Grams",
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      "kind": "food",
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      "status": "published",
      "evidenceType": "source-reported",
      "provenance": {
        "provider": "USDA FoodData Central",
        "sourceId": "171413",
        "sourceDescription": "Oil, olive, salad or cooking",
        "url": "https://fdc.nal.usda.gov/food-details/171413/nutrients",
        "license": "CC0-1.0",
        "retrievedAt": "2026-10-28",
        "sourceSha256": "b80817294b8850530aaedf2e515c02593b1824f763a0ff356e5c2081643e6fd0",
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        "review": "Source, licence, nutrient IDs and units reviewed; automated row validation, not individual laboratory verification. Historical data, not current product labels."
      },
      "state": "as-sold",
      "allergens": []
    },
    {
      "id": "usda-172186-sr2018-v1",
      "name": "Egg, whole, cooked, poached",
      "searchName": "egg, whole, cooked, poached",
      "basisGrams": 100,
      "nutrition": {
        "kcal": 143.0,
        "protein": 12.51,
        "carbs": 0.71,
        "fat": 9.47,
        "fibre": 0.0,
        "sugar": 0.37,
        "sodium": 297.0,
        "vitaminC": 0.0,
        "vitaminB12": 0.71,
        "iron": 1.75,
        "calcium": 56.0,
        "potassium": 138.0
      },
      "source": "USDA FoodData Central \u00b7 172186 \u00b7 SR Legacy 2018",
      "version": 1,
      "portionGrams": null,
      "portionName": "Grams",
      "ingredients": [],
      "recipe": false,
      "kind": "food",
      "archived": false,
      "status": "published",
      "evidenceType": "source-reported",
      "provenance": {
        "provider": "USDA FoodData Central",
        "sourceId": "172186",
        "sourceDescription": "Egg, whole, cooked, poached",
        "url": "https://fdc.nal.usda.gov/food-details/172186/nutrients",
        "license": "CC0-1.0",
        "retrievedAt": "2026-10-28",
        "sourceSha256": "b80817294b8850530aaedf2e515c02593b1824f763a0ff356e5c2081643e6fd0",
        "release": "SR Legacy April 2018",
        "review": "Source, licence, nutrient IDs and units reviewed; automated row validation, not individual laboratory verification. Historical data, not current product labels."
      },
      "state": "cooked",
      "allergens": [
        "Egg"
      ]
    },
    {
      "id": "usda-172421-sr2018-v1",
      "name": "Lentils, mature seeds, cooked, boiled, without salt",
      "searchName": "lentils, mature seeds, cooked, boiled, without salt",
      "basisGrams": 100,
      "nutrition": {
        "kcal": 116.0,
        "protein": 9.02,
        "carbs": 20.13,
        "fat": 0.38,
        "fibre": 7.9,
        "sugar": 1.8,
        "sodium": 2.0,
        "vitaminC": 1.5,
        "vitaminB12": 0.0,
        "iron": 3.33,
        "calcium": 19.0,
        "potassium": 369.0
      },
      "source": "USDA FoodData Central \u00b7 172421 \u00b7 SR Legacy 2018",
      "version": 1,
      "portionGrams": null,
      "portionName": "Grams",
      "ingredients": [],
      "recipe": false,
      "kind": "food",
      "archived": false,
      "status": "published",
      "evidenceType": "source-reported",
      "provenance": {
        "provider": "USDA FoodData Central",
        "sourceId": "172421",
        "sourceDescription": "Lentils, mature seeds, cooked, boiled, without salt",
        "url": "https://fdc.nal.usda.gov/food-details/172421/nutrients",
        "license": "CC0-1.0",
        "retrievedAt": "2026-10-28",
        "sourceSha256": "b80817294b8850530aaedf2e515c02593b1824f763a0ff356e5c2081643e6fd0",
        "release": "SR Legacy April 2018",
        "review": "Source, licence, nutrient IDs and units reviewed; automated row validation, not individual laboratory verification. Historical data, not current product labels."
      },
      "state": "cooked",
      "allergens": []
    },
    {
      "id": "usda-172688-sr2018-v1",
      "name": "Bread, whole-wheat, commercially prepared",
      "searchName": "bread, whole-wheat, commercially prepared",
      "basisGrams": 100,
      "nutrition": {
        "kcal": 252.0,
        "protein": 12.45,
        "carbs": 42.71,
        "fat": 3.5,
        "fibre": 6.0,
        "sugar": 4.34,
        "sodium": 455.0,
        "vitaminC": 0.0,
        "vitaminB12": 0.0,
        "iron": 2.47,
        "calcium": 161.0,
        "potassium": 254.0
      },
      "source": "USDA FoodData Central \u00b7 172688 \u00b7 SR Legacy 2018",
      "version": 1,
      "portionGrams": null,
      "portionName": "Grams",
      "ingredients": [],
      "recipe": false,
      "kind": "food",
      "archived": false,
      "status": "published",
      "evidenceType": "source-reported",
      "provenance": {
        "provider": "USDA FoodData Central",
        "sourceId": "172688",
        "sourceDescription": "Bread, whole-wheat, commercially prepared",
        "url": "https://fdc.nal.usda.gov/food-details/172688/nutrients",
        "license": "CC0-1.0",
        "retrievedAt": "2026-10-28",
        "sourceSha256": "b80817294b8850530aaedf2e515c02593b1824f763a0ff356e5c2081643e6fd0",
        "release": "SR Legacy April 2018",
        "review": "Source, licence, nutrient IDs and units reviewed; automated row validation, not individual laboratory verification. Historical data, not current product labels."
      },
      "state": "as-sold",
      "allergens": [
        "Wheat"
      ]
    },
    {
      "id": "usda-173757-sr2018-v1",
      "name": "Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt",
      "searchName": "chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt",
      "basisGrams": 100,
      "nutrition": {
        "kcal": 164.0,
        "protein": 8.86,
        "carbs": 27.42,
        "fat": 2.59,
        "fibre": 7.6,
        "sugar": 4.8,
        "sodium": 7.0,
        "vitaminC": 1.3,
        "vitaminB12": 0.0,
        "iron": 2.89,
        "calcium": 49.0,
        "potassium": 291.0
      },
      "source": "USDA FoodData Central \u00b7 173757 \u00b7 SR Legacy 2018",
      "version": 1,
      "portionGrams": null,
      "portionName": "Grams",
      "ingredients": [],
      "recipe": false,
      "kind": "food",
      "archived": false,
      "status": "published",
      "evidenceType": "source-reported",
      "provenance": {
        "provider": "USDA FoodData Central",
        "sourceId": "173757",
        "sourceDescription": "Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt",
        "url": "https://fdc.nal.usda.gov/food-details/173757/nutrients",
        "license": "CC0-1.0",
        "retrievedAt": "2026-10-28",
        "sourceSha256": "b80817294b8850530aaedf2e515c02593b1824f763a0ff356e5c2081643e6fd0",
        "release": "SR Legacy April 2018",
        "review": "Source, licence, nutrient IDs and units reviewed; automated row validation, not individual laboratory verification. Historical data, not current product labels."
      },
      "state": "cooked",
      "allergens": []
    },
    {
      "id": "usda-173944-sr2018-v1",
      "name": "Banana, raw",
      "searchName": "banana, raw",
      "basisGrams": 100,
      "nutrition": {
        "kcal": 89.0,
        "protein": 1.09,
        "carbs": 22.84,
        "fat": 0.33,
        "fibre": 2.6,
        "sugar": 12.23,
        "sodium": 1.0,
        "vitaminC": 8.7,
        "vitaminB12": 0.0,
        "iron": 0.26,
        "calcium": 5.0,
        "potassium": 358.0
      },
      "source": "USDA FoodData Central \u00b7 173944 \u00b7 SR Legacy 2018",
      "version": 1,
      "portionGrams": null,
      "portionName": "Grams",
      "ingredients": [],
      "recipe": false,
      "kind": "food",
      "archived": false,
      "status": "published",
      "evidenceType": "source-reported",
      "provenance": {
        "provider": "USDA FoodData Central",
        "sourceId": "173944",
        "sourceDescription": "Bananas, raw",
        "url": "https://fdc.nal.usda.gov/food-details/173944/nutrients",
        "license": "CC0-1.0",
        "retrievedAt": "2026-10-28",
        "sourceSha256": "b80817294b8850530aaedf2e515c02593b1824f763a0ff356e5c2081643e6fd0",
        "release": "SR Legacy April 2018",
        "review": "Source, licence, nutrient IDs and units reviewed; automated row validation, not individual laboratory verification. Historical data, not current product labels."
      },
      "state": "raw",
      "allergens": []
    }
  ],
  "recipes": [
    {
      "id": "track-cucumber-yogurt-v1",
      "version": 1,
      "name": "Cucumber yogurt bowl",
      "author": "Track",
      "status": "published",
      "description": "A defined assembly with calculated nutrition from USDA ingredients.",
      "yieldGrams": 300,
      "servings": 1,
      "yieldMethod": "sum-of-assembled-ingredients",
      "prepMinutes": 5,
      "cookMinutes": 0,
      "ingredients": [
        {
          "foodId": "usda-171284-sr2018-v1",
          "foodVersion": 1,
          "grams": 200
        },
        {
          "foodId": "usda-168409-sr2018-v1",
          "foodVersion": 1,
          "grams": 100
        }
      ],
      "steps": [
        "Weigh plain whole-milk yogurt and edible cucumber. Chop the cucumber and mix. No added salt, oil or seasoning is included."
      ],
      "tags": [
        "Vegetarian",
        "Assembly"
      ],
      "assumptions": [
        "USDA plain whole-milk yogurt is a reference, not an exact match for every Indian curd.",
        "All weighed ingredients are eaten; no draining or cooking loss.",
        "Yield is calculated from ingredient weights, not a measured kitchen trial."
      ]
    },
    {
      "id": "track-chickpea-salad-v1",
      "version": 1,
      "name": "Chickpea cucumber salad",
      "author": "Track",
      "status": "published",
      "description": "A defined assembly with calculated nutrition from USDA ingredients.",
      "yieldGrams": 360,
      "servings": 1,
      "yieldMethod": "sum-of-assembled-ingredients",
      "prepMinutes": 5,
      "cookMinutes": 0,
      "ingredients": [
        {
          "foodId": "usda-173757-sr2018-v1",
          "foodVersion": 1,
          "grams": 150
        },
        {
          "foodId": "usda-168409-sr2018-v1",
          "foodVersion": 1,
          "grams": 100
        },
        {
          "foodId": "usda-170457-sr2018-v1",
          "foodVersion": 1,
          "grams": 100
        },
        {
          "foodId": "usda-167747-sr2018-v1",
          "foodVersion": 1,
          "grams": 10
        }
      ],
      "steps": [
        "Weigh cooked, drained unsalted chickpeas, edible cucumber and tomato, and lemon juice. Chop and combine. No oil, salt or other dressing is included."
      ],
      "tags": [
        "Vegetarian",
        "Assembly"
      ],
      "assumptions": [
        "Chickpea weight is cooked edible weight, not dry weight.",
        "All weighed ingredients are eaten; no additional cooking or draining loss.",
        "Yield is calculated from ingredient weights, not a measured kitchen trial."
      ]
    },
    {
      "id": "track-banana-yogurt-v1",
      "version": 1,
      "name": "Banana yogurt bowl",
      "author": "Track",
      "status": "published",
      "description": "A defined assembly with calculated nutrition from USDA ingredients.",
      "yieldGrams": 300,
      "servings": 1,
      "yieldMethod": "sum-of-assembled-ingredients",
      "prepMinutes": 5,
      "cookMinutes": 0,
      "ingredients": [
        {
          "foodId": "usda-171284-sr2018-v1",
          "foodVersion": 1,
          "grams": 200
        },
        {
          "foodId": "usda-173944-sr2018-v1",
          "foodVersion": 1,
          "grams": 100
        }
      ],
      "steps": [
        "Weigh plain whole-milk yogurt and peeled banana. Slice and combine. No sugar, honey or toppings are included."
      ],
      "tags": [
        "Vegetarian",
        "Assembly"
      ],
      "assumptions": [
        "Banana weight excludes the peel.",
        "Yogurt composition varies by product.",
        "Yield is calculated from ingredient weights with no losses, not a measured kitchen trial."
      ]
    },
    {
      "id": "track-lentil-rice-bowl-v1",
      "version": 1,
      "name": "Lentil rice bowl",
      "author": "Track",
      "status": "published",
      "description": "Assemble cooked unsalted lentils, cooked rice, tomato and olive oil.",
      "yieldGrams": 435,
      "servings": 1,
      "yieldMethod": "sum-of-assembled-ingredients",
      "prepMinutes": 5,
      "cookMinutes": 0,
      "ingredients": [
        {
          "foodId": "usda-172421-sr2018-v1",
          "foodVersion": 1,
          "grams": 180
        },
        {
          "foodId": "usda-169708-sr2018-v1",
          "foodVersion": 1,
          "grams": 150
        },
        {
          "foodId": "usda-170457-sr2018-v1",
          "foodVersion": 1,
          "grams": 100
        },
        {
          "foodId": "usda-171413-sr2018-v1",
          "foodVersion": 1,
          "grams": 5
        }
      ],
      "steps": [
        "Weigh lentils and rice after cooking. Chop the edible tomato. Combine with olive oil."
      ],
      "tags": [
        "Vegan",
        "Assembly"
      ],
      "assumptions": [
        "Uses already cooked ingredients; cooking time is not included.",
        "All ingredients and oil are eaten. No added salt.",
        "Assembled yield is summed, not measured in a kitchen trial."
      ]
    }
  ],
  "diets": [
    {
      "id": "vegetarian-starter",
      "version": 1,
      "name": "Vegetarian starter",
      "author": "Track",
      "status": "published",
      "description": "An editable meal-pattern example, not a complete nutrition prescription. Add meals and adjust portions for your needs. Check ingredient labels and allergens; tags are not allergen guarantees.",
      "durationDays": 1,
      "tags": [
        "Vegetarian"
      ],
      "meals": [
        {
          "dayOffset": 0,
          "meal": "Breakfast",
          "foodId": "track-banana-yogurt-v1",
          "foodVersion": 1,
          "grams": 300
        },
        {
          "dayOffset": 0,
          "meal": "Lunch",
          "foodId": "track-lentil-rice-bowl-v1",
          "foodVersion": 1,
          "grams": 435
        },
        {
          "dayOffset": 0,
          "meal": "Dinner",
          "foodId": "track-chickpea-salad-v1",
          "foodVersion": 1,
          "grams": 360
        },
        {
          "dayOffset": 0,
          "meal": "Snack",
          "foodId": "track-cucumber-yogurt-v1",
          "foodVersion": 1,
          "grams": 300
        }
      ]
    },
    {
      "id": "plant-based-starter",
      "version": 1,
      "name": "Plant-based starter",
      "author": "Track",
      "status": "published",
      "description": "An editable meal-pattern example, not a complete nutrition prescription. Add meals and adjust portions for your needs. Check ingredient labels and allergens; tags are not allergen guarantees.",
      "durationDays": 1,
      "tags": [
        "Vegan"
      ],
      "meals": [
        {
          "dayOffset": 0,
          "meal": "Breakfast",
          "foodId": "usda-169708-sr2018-v1",
          "foodVersion": 1,
          "grams": 150
        },
        {
          "dayOffset": 0,
          "meal": "Breakfast",
          "foodId": "usda-173944-sr2018-v1",
          "foodVersion": 1,
          "grams": 120
        },
        {
          "dayOffset": 0,
          "meal": "Lunch",
          "foodId": "track-lentil-rice-bowl-v1",
          "foodVersion": 1,
          "grams": 435
        },
        {
          "dayOffset": 0,
          "meal": "Dinner",
          "foodId": "track-chickpea-salad-v1",
          "foodVersion": 1,
          "grams": 360
        }
      ]
    },
    {
      "id": "simple-three-day",
      "version": 1,
      "name": "Simple three-day rotation",
      "author": "Track",
      "status": "published",
      "description": "An editable meal-pattern example, not a complete nutrition prescription. Add meals and adjust portions for your needs. Check ingredient labels and allergens; tags are not allergen guarantees.",
      "durationDays": 3,
      "tags": [
        "Vegetarian"
      ],
      "meals": [
        {
          "dayOffset": 0,
          "meal": "Breakfast",
          "foodId": "track-banana-yogurt-v1",
          "foodVersion": 1,
          "grams": 300
        },
        {
          "dayOffset": 0,
          "meal": "Lunch",
          "foodId": "track-lentil-rice-bowl-v1",
          "foodVersion": 1,
          "grams": 435
        },
        {
          "dayOffset": 0,
          "meal": "Dinner",
          "foodId": "track-chickpea-salad-v1",
          "foodVersion": 1,
          "grams": 360
        },
        {
          "dayOffset": 0,
          "meal": "Snack",
          "foodId": "track-cucumber-yogurt-v1",
          "foodVersion": 1,
          "grams": 300
        },
        {
          "dayOffset": 1,
          "meal": "Breakfast",
          "foodId": "track-banana-yogurt-v1",
          "foodVersion": 1,
          "grams": 300
        },
        {
          "dayOffset": 1,
          "meal": "Lunch",
          "foodId": "track-lentil-rice-bowl-v1",
          "foodVersion": 1,
          "grams": 435
        },
        {
          "dayOffset": 1,
          "meal": "Dinner",
          "foodId": "track-chickpea-salad-v1",
          "foodVersion": 1,
          "grams": 360
        },
        {
          "dayOffset": 1,
          "meal": "Snack",
          "foodId": "track-cucumber-yogurt-v1",
          "foodVersion": 1,
          "grams": 300
        },
        {
          "dayOffset": 2,
          "meal": "Breakfast",
          "foodId": "track-banana-yogurt-v1",
          "foodVersion": 1,
          "grams": 300
        },
        {
          "dayOffset": 2,
          "meal": "Lunch",
          "foodId": "track-lentil-rice-bowl-v1",
          "foodVersion": 1,
          "grams": 435
        },
        {
          "dayOffset": 2,
          "meal": "Dinner",
          "foodId": "track-chickpea-salad-v1",
          "foodVersion": 1,
          "grams": 360
        },
        {
          "dayOffset": 2,
          "meal": "Snack",
          "foodId": "track-cucumber-yogurt-v1",
          "foodVersion": 1,
          "grams": 300
        }
      ]
    }
  ]
}