{
 "name": "GLP-1 meal library",
 "description": "Dishes and snacks sized for the reduced appetite of GLP-1 treatment. Portions are one serving; nutrition values are approximate, from standard USDA-style values for common North American grocery ingredients.",
 "license": "CC BY 4.0",
 "license_url": "https://creativecommons.org/licenses/by/4.0/",
 "attribution": "weighweekly.com",
 "tag_rules": {
  "low_fat": "fat <= 10 g (mains) or <= 5 g (snacks)",
  "easy_digest": "bland, low-grease, gentle on a queasy stomach",
  "high_protein": ">= 25 g (mains) or >= 10 g (snacks)",
  "high_fiber": ">= 7 g (mains) or >= 4 g (snacks)",
  "no_cook": "assembled, microwaved or bought ready to eat",
  "batch_friendly": "keeps 3-4 days; make once, eat several times",
  "liquid_protein": "shakes, smoothies, protein bars and kefir: protein that goes down when a plate will not"
 },
 "meals": [
  {
   "id": "greek-yogurt-bowl-with-berries-and-honey",
   "kind": "main",
   "name": "Greek yogurt bowl with berries and honey",
   "calories": 260,
   "protein_g": 20,
   "fat_g": 4,
   "fiber_g": 4,
   "prep_minutes": 3,
   "tags": [
    "low_fat",
    "easy_digest",
    "no_cook"
   ]
  },
  {
   "id": "cottage-cheese-with-pineapple",
   "kind": "main",
   "name": "Cottage cheese with pineapple",
   "calories": 220,
   "protein_g": 24,
   "fat_g": 5,
   "fiber_g": 2,
   "prep_minutes": 2,
   "tags": [
    "low_fat",
    "easy_digest",
    "no_cook"
   ]
  },
  {
   "id": "scrambled-eggs-with-spinach-and-whole-gr",
   "kind": "main",
   "name": "Scrambled eggs with spinach and whole-grain toast",
   "calories": 320,
   "protein_g": 22,
   "fat_g": 16,
   "fiber_g": 4,
   "prep_minutes": 10,
   "tags": [
    "easy_digest"
   ]
  },
  {
   "id": "egg-white-omelet-with-turkey-and-peppers",
   "kind": "main",
   "name": "Egg-white omelet with turkey and peppers",
   "calories": 250,
   "protein_g": 28,
   "fat_g": 7,
   "fiber_g": 2,
   "prep_minutes": 12,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_protein"
   ]
  },
  {
   "id": "overnight-oats-with-protein-powder-and-b",
   "kind": "main",
   "name": "Overnight oats with protein powder and banana",
   "calories": 350,
   "protein_g": 26,
   "fat_g": 7,
   "fiber_g": 8,
   "prep_minutes": 5,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_protein",
    "high_fiber",
    "no_cook",
    "batch_friendly"
   ]
  },
  {
   "id": "protein-smoothie-whey-banana-spinach-alm",
   "kind": "main",
   "name": "Protein smoothie: whey, banana, spinach, almond milk",
   "calories": 280,
   "protein_g": 30,
   "fat_g": 5,
   "fiber_g": 5,
   "prep_minutes": 5,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_protein",
    "no_cook",
    "liquid_protein"
   ]
  },
  {
   "id": "turkey-and-avocado-roll-ups-in-lettuce",
   "kind": "main",
   "name": "Turkey and avocado roll-ups in lettuce",
   "calories": 240,
   "protein_g": 26,
   "fat_g": 11,
   "fiber_g": 4,
   "prep_minutes": 5,
   "tags": [
    "high_protein",
    "no_cook"
   ]
  },
  {
   "id": "tuna-salad-greek-yogurt-base-on-cucumber",
   "kind": "main",
   "name": "Tuna salad (Greek-yogurt base) on cucumber slices",
   "calories": 230,
   "protein_g": 28,
   "fat_g": 6,
   "fiber_g": 2,
   "prep_minutes": 8,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_protein",
    "no_cook"
   ]
  },
  {
   "id": "rotisserie-chicken-with-mashed-sweet-pot",
   "kind": "main",
   "name": "Rotisserie chicken with mashed sweet potato",
   "calories": 380,
   "protein_g": 34,
   "fat_g": 9,
   "fiber_g": 5,
   "prep_minutes": 10,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_protein"
   ]
  },
  {
   "id": "baked-cod-with-white-rice-and-steamed-ca",
   "kind": "main",
   "name": "Baked cod with white rice and steamed carrots",
   "calories": 340,
   "protein_g": 30,
   "fat_g": 4,
   "fiber_g": 3,
   "prep_minutes": 25,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_protein"
   ]
  },
  {
   "id": "chicken-and-rice-soup",
   "kind": "main",
   "name": "Chicken and rice soup",
   "calories": 300,
   "protein_g": 24,
   "fat_g": 6,
   "fiber_g": 3,
   "prep_minutes": 30,
   "tags": [
    "low_fat",
    "easy_digest",
    "batch_friendly"
   ]
  },
  {
   "id": "turkey-chili-with-beans",
   "kind": "main",
   "name": "Turkey chili with beans",
   "calories": 380,
   "protein_g": 32,
   "fat_g": 9,
   "fiber_g": 11,
   "prep_minutes": 40,
   "tags": [
    "low_fat",
    "high_protein",
    "high_fiber",
    "batch_friendly"
   ]
  },
  {
   "id": "sheet-pan-chicken-thighs-with-broccoli",
   "kind": "main",
   "name": "Sheet-pan chicken thighs with broccoli",
   "calories": 420,
   "protein_g": 36,
   "fat_g": 20,
   "fiber_g": 5,
   "prep_minutes": 35,
   "tags": [
    "high_protein",
    "batch_friendly"
   ]
  },
  {
   "id": "salmon-with-quinoa-and-asparagus",
   "kind": "main",
   "name": "Salmon with quinoa and asparagus",
   "calories": 430,
   "protein_g": 34,
   "fat_g": 18,
   "fiber_g": 6,
   "prep_minutes": 25,
   "tags": [
    "high_protein"
   ]
  },
  {
   "id": "shrimp-and-zucchini-stir-fry-over-rice",
   "kind": "main",
   "name": "Shrimp and zucchini stir-fry over rice",
   "calories": 360,
   "protein_g": 30,
   "fat_g": 8,
   "fiber_g": 4,
   "prep_minutes": 20,
   "tags": [
    "low_fat",
    "high_protein"
   ]
  },
  {
   "id": "lentil-soup",
   "kind": "main",
   "name": "Lentil soup",
   "calories": 320,
   "protein_g": 18,
   "fat_g": 5,
   "fiber_g": 14,
   "prep_minutes": 35,
   "tags": [
    "low_fat",
    "high_fiber",
    "batch_friendly"
   ]
  },
  {
   "id": "black-bean-and-chicken-burrito-bowl",
   "kind": "main",
   "name": "Black bean and chicken burrito bowl",
   "calories": 440,
   "protein_g": 36,
   "fat_g": 10,
   "fiber_g": 12,
   "prep_minutes": 20,
   "tags": [
    "low_fat",
    "high_protein",
    "high_fiber",
    "batch_friendly"
   ]
  },
  {
   "id": "chicken-caesar-salad-with-light-dressing",
   "kind": "main",
   "name": "Chicken Caesar salad with light dressing",
   "calories": 380,
   "protein_g": 34,
   "fat_g": 18,
   "fiber_g": 4,
   "prep_minutes": 15,
   "tags": [
    "high_protein"
   ]
  },
  {
   "id": "egg-salad-on-whole-grain-toast",
   "kind": "main",
   "name": "Egg salad on whole-grain toast",
   "calories": 340,
   "protein_g": 20,
   "fat_g": 18,
   "fiber_g": 6,
   "prep_minutes": 10,
   "tags": []
  },
  {
   "id": "cottage-cheese-pancakes",
   "kind": "main",
   "name": "Cottage cheese pancakes",
   "calories": 330,
   "protein_g": 28,
   "fat_g": 9,
   "fiber_g": 3,
   "prep_minutes": 15,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_protein"
   ]
  },
  {
   "id": "turkey-burger-patty-with-side-salad",
   "kind": "main",
   "name": "Turkey burger patty with side salad",
   "calories": 360,
   "protein_g": 32,
   "fat_g": 14,
   "fiber_g": 4,
   "prep_minutes": 20,
   "tags": [
    "high_protein"
   ]
  },
  {
   "id": "baked-chicken-breast-with-green-beans-an",
   "kind": "main",
   "name": "Baked chicken breast with green beans and baby potatoes",
   "calories": 400,
   "protein_g": 38,
   "fat_g": 8,
   "fiber_g": 6,
   "prep_minutes": 35,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_protein",
    "batch_friendly"
   ]
  },
  {
   "id": "tofu-scramble-with-peppers-and-toast",
   "kind": "main",
   "name": "Tofu scramble with peppers and toast",
   "calories": 330,
   "protein_g": 22,
   "fat_g": 14,
   "fiber_g": 8,
   "prep_minutes": 15,
   "tags": [
    "high_fiber"
   ]
  },
  {
   "id": "edamame-and-shrimp-salad",
   "kind": "main",
   "name": "Edamame and shrimp salad",
   "calories": 300,
   "protein_g": 30,
   "fat_g": 9,
   "fiber_g": 7,
   "prep_minutes": 10,
   "tags": [
    "low_fat",
    "high_protein",
    "high_fiber",
    "no_cook"
   ]
  },
  {
   "id": "chicken-noodle-soup-from-rotisserie-chic",
   "kind": "main",
   "name": "Chicken noodle soup from rotisserie chicken",
   "calories": 320,
   "protein_g": 26,
   "fat_g": 7,
   "fiber_g": 3,
   "prep_minutes": 20,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_protein",
    "batch_friendly"
   ]
  },
  {
   "id": "poached-eggs-on-toast-with-a-side-of-cot",
   "kind": "main",
   "name": "Poached eggs on toast with a side of cottage cheese",
   "calories": 340,
   "protein_g": 26,
   "fat_g": 13,
   "fiber_g": 4,
   "prep_minutes": 12,
   "tags": [
    "easy_digest",
    "high_protein"
   ]
  },
  {
   "id": "ground-turkey-lettuce-wraps",
   "kind": "main",
   "name": "Ground turkey lettuce wraps",
   "calories": 320,
   "protein_g": 30,
   "fat_g": 12,
   "fiber_g": 4,
   "prep_minutes": 20,
   "tags": [
    "high_protein"
   ]
  },
  {
   "id": "beef-and-vegetable-stew",
   "kind": "main",
   "name": "Beef and vegetable stew",
   "calories": 420,
   "protein_g": 34,
   "fat_g": 14,
   "fiber_g": 8,
   "prep_minutes": 45,
   "tags": [
    "high_protein",
    "high_fiber",
    "batch_friendly"
   ]
  },
  {
   "id": "open-face-tuna-melt-on-whole-grain-bread",
   "kind": "main",
   "name": "Open-face tuna melt on whole-grain bread",
   "calories": 360,
   "protein_g": 30,
   "fat_g": 12,
   "fiber_g": 5,
   "prep_minutes": 10,
   "tags": [
    "high_protein"
   ]
  },
  {
   "id": "chicken-quesadilla-on-a-whole-wheat-tort",
   "kind": "main",
   "name": "Chicken quesadilla on a whole-wheat tortilla, light cheese",
   "calories": 420,
   "protein_g": 34,
   "fat_g": 14,
   "fiber_g": 6,
   "prep_minutes": 15,
   "tags": [
    "high_protein"
   ]
  },
  {
   "id": "pork-tenderloin-with-roasted-carrots",
   "kind": "main",
   "name": "Pork tenderloin with roasted carrots",
   "calories": 380,
   "protein_g": 38,
   "fat_g": 10,
   "fiber_g": 6,
   "prep_minutes": 35,
   "tags": [
    "low_fat",
    "high_protein",
    "batch_friendly"
   ]
  },
  {
   "id": "shrimp-tacos-on-corn-tortillas-with-cabb",
   "kind": "main",
   "name": "Shrimp tacos on corn tortillas with cabbage slaw",
   "calories": 400,
   "protein_g": 30,
   "fat_g": 10,
   "fiber_g": 7,
   "prep_minutes": 20,
   "tags": [
    "low_fat",
    "high_protein",
    "high_fiber"
   ]
  },
  {
   "id": "baked-tilapia-with-couscous",
   "kind": "main",
   "name": "Baked tilapia with couscous",
   "calories": 340,
   "protein_g": 32,
   "fat_g": 5,
   "fiber_g": 4,
   "prep_minutes": 20,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_protein"
   ]
  },
  {
   "id": "turkey-meatballs-with-marinara-and-zucch",
   "kind": "main",
   "name": "Turkey meatballs with marinara and zucchini noodles",
   "calories": 350,
   "protein_g": 32,
   "fat_g": 12,
   "fiber_g": 6,
   "prep_minutes": 30,
   "tags": [
    "high_protein",
    "batch_friendly"
   ]
  },
  {
   "id": "chicken-and-white-bean-soup",
   "kind": "main",
   "name": "Chicken and white bean soup",
   "calories": 340,
   "protein_g": 30,
   "fat_g": 6,
   "fiber_g": 10,
   "prep_minutes": 30,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_protein",
    "high_fiber",
    "batch_friendly"
   ]
  },
  {
   "id": "cottage-cheese-and-tomato-on-rice-cakes",
   "kind": "main",
   "name": "Cottage cheese and tomato on rice cakes",
   "calories": 230,
   "protein_g": 20,
   "fat_g": 5,
   "fiber_g": 3,
   "prep_minutes": 5,
   "tags": [
    "low_fat",
    "easy_digest",
    "no_cook"
   ]
  },
  {
   "id": "smoked-salmon-on-whole-grain-toast-with-",
   "kind": "main",
   "name": "Smoked salmon on whole-grain toast with light cream cheese",
   "calories": 310,
   "protein_g": 22,
   "fat_g": 12,
   "fiber_g": 4,
   "prep_minutes": 5,
   "tags": [
    "no_cook"
   ]
  },
  {
   "id": "hard-boiled-eggs-with-whole-grain-cracke",
   "kind": "main",
   "name": "Hard-boiled eggs with whole-grain crackers and hummus",
   "calories": 330,
   "protein_g": 18,
   "fat_g": 17,
   "fiber_g": 6,
   "prep_minutes": 5,
   "tags": [
    "no_cook",
    "batch_friendly"
   ]
  },
  {
   "id": "protein-oatmeal-with-peanut-butter",
   "kind": "main",
   "name": "Protein oatmeal with peanut butter",
   "calories": 380,
   "protein_g": 24,
   "fat_g": 12,
   "fiber_g": 7,
   "prep_minutes": 8,
   "tags": [
    "high_fiber",
    "batch_friendly"
   ]
  },
  {
   "id": "greek-yogurt-parfait-with-granola",
   "kind": "main",
   "name": "Greek yogurt parfait with granola",
   "calories": 320,
   "protein_g": 22,
   "fat_g": 7,
   "fiber_g": 5,
   "prep_minutes": 5,
   "tags": [
    "low_fat",
    "easy_digest",
    "no_cook"
   ]
  },
  {
   "id": "chicken-salad-with-grapes-on-lettuce-gre",
   "kind": "main",
   "name": "Chicken salad with grapes on lettuce (Greek-yogurt base)",
   "calories": 320,
   "protein_g": 30,
   "fat_g": 9,
   "fiber_g": 3,
   "prep_minutes": 10,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_protein",
    "no_cook"
   ]
  },
  {
   "id": "deli-turkey-and-cheese-plate-with-an-app",
   "kind": "main",
   "name": "Deli turkey and cheese plate with an apple",
   "calories": 330,
   "protein_g": 28,
   "fat_g": 12,
   "fiber_g": 5,
   "prep_minutes": 5,
   "tags": [
    "high_protein",
    "no_cook"
   ]
  },
  {
   "id": "vegetable-frittata-slice",
   "kind": "main",
   "name": "Vegetable frittata slice",
   "calories": 280,
   "protein_g": 20,
   "fat_g": 16,
   "fiber_g": 4,
   "prep_minutes": 30,
   "tags": [
    "batch_friendly"
   ]
  },
  {
   "id": "chickpea-and-tuna-salad",
   "kind": "main",
   "name": "Chickpea and tuna salad",
   "calories": 360,
   "protein_g": 30,
   "fat_g": 10,
   "fiber_g": 10,
   "prep_minutes": 10,
   "tags": [
    "low_fat",
    "high_protein",
    "high_fiber",
    "no_cook"
   ]
  },
  {
   "id": "honey-mustard-salmon-with-brown-rice",
   "kind": "main",
   "name": "Honey-mustard salmon with brown rice",
   "calories": 450,
   "protein_g": 34,
   "fat_g": 17,
   "fiber_g": 4,
   "prep_minutes": 25,
   "tags": [
    "high_protein"
   ]
  },
  {
   "id": "turkey-and-sweet-potato-skillet",
   "kind": "main",
   "name": "Turkey and sweet potato skillet",
   "calories": 400,
   "protein_g": 32,
   "fat_g": 11,
   "fiber_g": 7,
   "prep_minutes": 25,
   "tags": [
    "high_protein",
    "high_fiber",
    "batch_friendly"
   ]
  },
  {
   "id": "sheet-pan-chicken-and-peppers-with-a-sma",
   "kind": "main",
   "name": "Sheet-pan chicken and peppers with a small tortilla",
   "calories": 410,
   "protein_g": 36,
   "fat_g": 11,
   "fiber_g": 7,
   "prep_minutes": 30,
   "tags": [
    "high_protein",
    "high_fiber",
    "batch_friendly"
   ]
  },
  {
   "id": "bone-broth-with-shredded-chicken-and-ric",
   "kind": "main",
   "name": "Bone broth with shredded chicken and rice",
   "calories": 260,
   "protein_g": 24,
   "fat_g": 4,
   "fiber_g": 1,
   "prep_minutes": 10,
   "tags": [
    "low_fat",
    "easy_digest",
    "batch_friendly"
   ]
  },
  {
   "id": "baked-potato-with-cottage-cheese-and-chi",
   "kind": "main",
   "name": "Baked potato with cottage cheese and chives",
   "calories": 310,
   "protein_g": 20,
   "fat_g": 4,
   "fiber_g": 5,
   "prep_minutes": 10,
   "tags": [
    "low_fat",
    "easy_digest"
   ]
  },
  {
   "id": "banana-and-peanut-butter-on-whole-grain-",
   "kind": "main",
   "name": "Banana and peanut butter on whole-grain toast",
   "calories": 330,
   "protein_g": 12,
   "fat_g": 14,
   "fiber_g": 6,
   "prep_minutes": 5,
   "tags": [
    "no_cook"
   ]
  },
  {
   "id": "egg-and-cheese-english-muffin",
   "kind": "main",
   "name": "Egg and cheese English muffin",
   "calories": 340,
   "protein_g": 22,
   "fat_g": 14,
   "fiber_g": 4,
   "prep_minutes": 10,
   "tags": [
    "easy_digest"
   ]
  },
  {
   "id": "shrimp-cocktail-with-whole-grain-cracker",
   "kind": "main",
   "name": "Shrimp cocktail with whole-grain crackers",
   "calories": 260,
   "protein_g": 26,
   "fat_g": 4,
   "fiber_g": 3,
   "prep_minutes": 5,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_protein",
    "no_cook"
   ]
  },
  {
   "id": "rotisserie-chicken-with-microwave-rice-a",
   "kind": "main",
   "name": "Rotisserie chicken with microwave rice and steamed peas",
   "calories": 380,
   "protein_g": 34,
   "fat_g": 8,
   "fiber_g": 5,
   "prep_minutes": 8,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_protein",
    "no_cook"
   ]
  },
  {
   "id": "oatmeal-with-grated-pear-and-cinnamon",
   "kind": "main",
   "name": "Oatmeal with grated pear and cinnamon",
   "calories": 300,
   "protein_g": 10,
   "fat_g": 5,
   "fiber_g": 9,
   "prep_minutes": 8,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_fiber"
   ]
  },
  {
   "id": "barley-soup-with-shredded-chicken",
   "kind": "main",
   "name": "Barley soup with shredded chicken",
   "calories": 330,
   "protein_g": 28,
   "fat_g": 5,
   "fiber_g": 8,
   "prep_minutes": 40,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_protein",
    "high_fiber",
    "batch_friendly"
   ]
  },
  {
   "id": "plain-nonfat-greek-yogurt-cup",
   "kind": "snack",
   "name": "Plain nonfat Greek yogurt cup",
   "calories": 100,
   "protein_g": 17,
   "fat_g": 0,
   "fiber_g": 0,
   "prep_minutes": 0,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_protein",
    "no_cook"
   ]
  },
  {
   "id": "cottage-cheese-half-cup",
   "kind": "snack",
   "name": "Cottage cheese, half cup",
   "calories": 90,
   "protein_g": 12,
   "fat_g": 2,
   "fiber_g": 0,
   "prep_minutes": 0,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_protein",
    "no_cook"
   ]
  },
  {
   "id": "string-cheese-and-an-apple",
   "kind": "snack",
   "name": "String cheese and an apple",
   "calories": 170,
   "protein_g": 8,
   "fat_g": 6,
   "fiber_g": 4,
   "prep_minutes": 0,
   "tags": [
    "high_fiber",
    "no_cook"
   ]
  },
  {
   "id": "ready-to-drink-protein-shake",
   "kind": "snack",
   "name": "Ready-to-drink protein shake",
   "calories": 160,
   "protein_g": 30,
   "fat_g": 3,
   "fiber_g": 1,
   "prep_minutes": 0,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_protein",
    "no_cook",
    "liquid_protein"
   ]
  },
  {
   "id": "two-hard-boiled-eggs",
   "kind": "snack",
   "name": "Two hard-boiled eggs",
   "calories": 140,
   "protein_g": 12,
   "fat_g": 10,
   "fiber_g": 0,
   "prep_minutes": 0,
   "tags": [
    "easy_digest",
    "high_protein",
    "no_cook",
    "batch_friendly"
   ]
  },
  {
   "id": "beef-jerky-1-oz",
   "kind": "snack",
   "name": "Beef jerky, 1 oz",
   "calories": 80,
   "protein_g": 9,
   "fat_g": 1,
   "fiber_g": 0,
   "prep_minutes": 0,
   "tags": [
    "low_fat",
    "no_cook"
   ]
  },
  {
   "id": "steamed-edamame-one-cup",
   "kind": "snack",
   "name": "Steamed edamame, one cup",
   "calories": 190,
   "protein_g": 17,
   "fat_g": 8,
   "fiber_g": 8,
   "prep_minutes": 5,
   "tags": [
    "high_protein",
    "high_fiber",
    "no_cook"
   ]
  },
  {
   "id": "hummus-with-carrot-sticks",
   "kind": "snack",
   "name": "Hummus with carrot sticks",
   "calories": 180,
   "protein_g": 6,
   "fat_g": 10,
   "fiber_g": 6,
   "prep_minutes": 5,
   "tags": [
    "high_fiber",
    "no_cook"
   ]
  },
  {
   "id": "chia-pudding-with-almond-milk",
   "kind": "snack",
   "name": "Chia pudding with almond milk",
   "calories": 200,
   "protein_g": 7,
   "fat_g": 11,
   "fiber_g": 10,
   "prep_minutes": 5,
   "tags": [
    "easy_digest",
    "high_fiber",
    "no_cook",
    "batch_friendly"
   ]
  },
  {
   "id": "pear-with-a-small-handful-of-almonds",
   "kind": "snack",
   "name": "Pear with a small handful of almonds",
   "calories": 200,
   "protein_g": 4,
   "fat_g": 9,
   "fiber_g": 7,
   "prep_minutes": 0,
   "tags": [
    "high_fiber",
    "no_cook"
   ]
  },
  {
   "id": "raspberries-with-cottage-cheese",
   "kind": "snack",
   "name": "Raspberries with cottage cheese",
   "calories": 150,
   "protein_g": 13,
   "fat_g": 2,
   "fiber_g": 8,
   "prep_minutes": 3,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_protein",
    "high_fiber",
    "no_cook"
   ]
  },
  {
   "id": "roasted-chickpeas-one-third-cup",
   "kind": "snack",
   "name": "Roasted chickpeas, one-third cup",
   "calories": 130,
   "protein_g": 6,
   "fat_g": 3,
   "fiber_g": 5,
   "prep_minutes": 0,
   "tags": [
    "low_fat",
    "high_fiber",
    "no_cook"
   ]
  },
  {
   "id": "banana",
   "kind": "snack",
   "name": "Banana",
   "calories": 105,
   "protein_g": 1,
   "fat_g": 0,
   "fiber_g": 3,
   "prep_minutes": 0,
   "tags": [
    "low_fat",
    "easy_digest",
    "no_cook"
   ]
  },
  {
   "id": "plain-crackers-with-a-little-jam",
   "kind": "snack",
   "name": "Plain crackers with a little jam",
   "calories": 150,
   "protein_g": 2,
   "fat_g": 3,
   "fiber_g": 1,
   "prep_minutes": 2,
   "tags": [
    "low_fat",
    "easy_digest",
    "no_cook"
   ]
  },
  {
   "id": "psyllium-fiber-supplement-in-water",
   "kind": "snack",
   "name": "Psyllium fiber supplement in water",
   "calories": 20,
   "protein_g": 0,
   "fat_g": 0,
   "fiber_g": 5,
   "prep_minutes": 2,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_fiber",
    "no_cook"
   ]
  },
  {
   "id": "ginger-tea-with-two-rice-cakes",
   "kind": "snack",
   "name": "Ginger tea with two rice cakes",
   "calories": 90,
   "protein_g": 1,
   "fat_g": 0,
   "fiber_g": 1,
   "prep_minutes": 3,
   "tags": [
    "low_fat",
    "easy_digest",
    "no_cook"
   ]
  },
  {
   "id": "unsweetened-applesauce-with-cinnamon",
   "kind": "snack",
   "name": "Unsweetened applesauce with cinnamon",
   "calories": 100,
   "protein_g": 0,
   "fat_g": 0,
   "fiber_g": 2,
   "prep_minutes": 0,
   "tags": [
    "low_fat",
    "easy_digest",
    "no_cook"
   ]
  },
  {
   "id": "protein-bar-20-g-protein",
   "kind": "snack",
   "name": "Protein bar, 20 g protein",
   "calories": 200,
   "protein_g": 20,
   "fat_g": 7,
   "fiber_g": 5,
   "prep_minutes": 0,
   "tags": [
    "high_protein",
    "high_fiber",
    "no_cook",
    "liquid_protein"
   ]
  },
  {
   "id": "air-popped-popcorn-3-cups",
   "kind": "snack",
   "name": "Air-popped popcorn, 3 cups",
   "calories": 95,
   "protein_g": 3,
   "fat_g": 1,
   "fiber_g": 4,
   "prep_minutes": 5,
   "tags": [
    "low_fat",
    "high_fiber",
    "no_cook"
   ]
  },
  {
   "id": "kefir-one-cup",
   "kind": "snack",
   "name": "Kefir, one cup",
   "calories": 110,
   "protein_g": 9,
   "fat_g": 2,
   "fiber_g": 0,
   "prep_minutes": 0,
   "tags": [
    "low_fat",
    "easy_digest",
    "no_cook",
    "liquid_protein"
   ]
  },
  {
   "id": "turkey-slices-rolled-around-cucumber",
   "kind": "snack",
   "name": "Turkey slices rolled around cucumber",
   "calories": 120,
   "protein_g": 18,
   "fat_g": 3,
   "fiber_g": 1,
   "prep_minutes": 3,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_protein",
    "no_cook"
   ]
  },
  {
   "id": "instant-oatmeal-cup-with-berries",
   "kind": "snack",
   "name": "Instant oatmeal cup with berries",
   "calories": 180,
   "protein_g": 5,
   "fat_g": 3,
   "fiber_g": 7,
   "prep_minutes": 3,
   "tags": [
    "easy_digest",
    "high_fiber",
    "low_fat",
    "no_cook"
   ]
  },
  {
   "id": "sliced-apple-with-a-tablespoon-of-peanut",
   "kind": "snack",
   "name": "Sliced apple with a tablespoon of peanut butter",
   "calories": 190,
   "protein_g": 4,
   "fat_g": 8,
   "fiber_g": 5,
   "prep_minutes": 3,
   "tags": [
    "high_fiber",
    "no_cook"
   ]
  },
  {
   "id": "six-prunes-with-a-glass-of-water",
   "kind": "snack",
   "name": "Six prunes with a glass of water",
   "calories": 120,
   "protein_g": 1,
   "fat_g": 0,
   "fiber_g": 4,
   "prep_minutes": 0,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_fiber",
    "no_cook"
   ]
  },
  {
   "id": "whole-pear",
   "kind": "snack",
   "name": "Whole pear",
   "calories": 100,
   "protein_g": 1,
   "fat_g": 0,
   "fiber_g": 6,
   "prep_minutes": 0,
   "tags": [
    "low_fat",
    "easy_digest",
    "high_fiber",
    "no_cook"
   ]
  }
 ]
}