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Pasta (roh, 668g) 2 Min unter Packungsangabe kochen, abgiessen, kalt abschrecken.\",\n \"Rapsöl (12g) erhitzen, Hühnchenbrust (in Streifen, 468g) 6–7 Min scharf anbraten, salzen, rausnehmen.\",\n \"Knoblauch (gehackt, 4 Zehen) und Chili (gehackt) 30 Sek anschwitzen – nicht bräunen.\",\n \"Passierte Tomaten (800g) dazu, 10 Min köcheln.\",\n \"Blattspinat (200g) unterrühren bis zusammengefallen, Hühnchen zurück in die Pfanne, Basilikum, abschmecken.\",\n \"Pasta untermischen, in 4 Behälter abfüllen (alles gemischt), offen auskühlen lassen, dann Deckel drauf.\",\n \"Portion vom Kochtag direkt essen, Rucola (20g) frisch drauf.\",\n ],\n },\n\n griech_bowl: {\n name: \"Griechische Chicken Bowl\",\n kcal: 790,\n p: 58,\n kh: 110,\n f: 11,\n basis: 3,\n zutaten: [\n \"Hühnchenbrust (450g)\",\n \"Basmati Reis (roh, 390g)\",\n \"Griechischer Joghurt 0,1% (450g)\",\n \"Cherrytomaten (300g, halbiert)\",\n \"Knoblauch (6 Zehen, gepresst)\",\n \"Zitronensaft (45ml, ~2 Zitronen)\",\n \"Olivenöl (24g)\",\n \"Dill (gehackt), Oregano, Salz\",\n \"Keine Gurke\",\n ],\n schritte: [\n \"Basmati Reis (roh, 390g) nach Packung kochen (~18 Min), danach zügig auskühlen lassen.\",\n \"Hühnchenbrust (450g) mit Oregano, 2 gepressten Knoblauchzehen und Salz würzen, in wenig Rapsöl 6–7 Min braten, in Streifen schneiden.\",\n \"Tzatziki: Griechischer Joghurt 0,1% (450g) mit 4 gepressten Knoblauchzehen, Zitronensaft (45ml), Dill, Oregano und Salz verrühren. Ohne Gurke wird es dick – bei Bedarf 1 EL Wasser.\",\n \"Reis, Hühnchen und Cherrytomaten (300g, halbiert) auf 3 Behälter verteilen.\",\n \"Tzatziki und Olivenöl (24g) separat in kleine Gefässe – erst vor dem Essen drauf.\",\n \"Reis innert 1h in den Kühlschrank. Kalt essbar, hält bis Donnerstag.\",\n ],\n },\n\n // ANKER NEUE REZEPTE\n};\n","// Rezeptbibliothek. Tage in plan.ts verweisen nur per Kürzel hierher.\n// Neue Rezepte werden direkt oberhalb der ANKER-Zeile eingefügt.\n//\n// WICHTIG: Die Seite rechnet NICHTS um. Beide Varianten werden ausgeschrieben.\n// Claude erzeugt sie beim Planen: einmal so, wie tatsächlich geprept wird\n// (kann abweichen, wenn für jemanden mitgekocht wird), und einmal pro Portion.\n\nexport type Variante = {\n portionen: number;\n zutaten: string[];\n schritte: string[];\n};\n\nexport type Rezept = {\n name: string;\n // Nährwerte immer PRO PORTION.\n kcal: number;\n p: number;\n kh: number;\n f: number;\n // Wird beim Antippen einer Mahlzeit gezeigt.\n portion: Variante;\n // Wird am Prep-Tag im Vollbild gezeigt. Fehlt sie, gilt portion.\n prep?: Variante;\n};\n\nexport const REZEPTE: Record = {\n fruehstueck: {\n name: \"Fit Natural Flakes + Milch\",\n kcal: 479,\n p: 18,\n kh: 98,\n f: 1,\n portion: {\n portionen: 1,\n zutaten: [\n \"Fit Natural Flakes (100g)\",\n \"Milch 0,1% Fett, Weihenstephan (300g)\",\n ],\n schritte: [],\n },\n },\n\n prewo: {\n name: \"Reispudding-Bowl\",\n kcal: 464,\n p: 25,\n kh: 74,\n f: 6,\n portion: {\n portionen: 1,\n zutaten: [\n \"Reispudding, Rühls Bestes (60g)\",\n \"Whey Isolat Stracciatella, Rühls Bestes (20g)\",\n \"Banane (125g)\",\n \"Mandelmus Braun, Alnatura (10g)\",\n ],\n schritte: [],\n },\n },\n\n arrabiata: {\n name: \"Chicken Arrabiata Pasta\",\n kcal: 818,\n p: 55,\n kh: 130,\n f: 7,\n portion: {\n portionen: 1,\n zutaten: [\n \"Vollkorn Pasta (roh, 167g)\",\n \"Hühnchenbrust (in Streifen, 117g)\",\n \"Passierte Tomaten (200g)\",\n \"Blattspinat (50g)\",\n \"Rucola (frisch, 20g – erst am Esstag)\",\n \"Rapsöl raffiniert (3g)\",\n \"Knoblauch (gehackt, 1 Zehe)\",\n \"Chili (gehackt, wenig)\",\n \"Basilikum, Salz\",\n ],\n schritte: [\n \"Behälter aus dem Kühlschrank, durchmischen.\",\n \"Rucola (frisch, 20g) erst jetzt daraufgeben.\",\n ],\n },\n prep: {\n portionen: 4,\n zutaten: [\n \"Vollkorn Pasta (roh, 668g)\",\n \"Hühnchenbrust (in Streifen, 468g)\",\n \"Passierte Tomaten (800g)\",\n \"Blattspinat (200g)\",\n \"Rucola (frisch, 80g – erst am Esstag)\",\n \"Rapsöl raffiniert (12g)\",\n \"Knoblauch (gehackt, 4 Zehen)\",\n \"Chili (gehackt, 1–2)\",\n \"Basilikum, Salz\",\n ],\n schritte: [\n \"Wasser aufsetzen, salzen. Pasta (roh, 668g) 2 Min unter Packungsangabe kochen, abgiessen, kalt abschrecken.\",\n \"Rapsöl (12g) erhitzen, Hühnchenbrust (in Streifen, 468g) 6–7 Min scharf anbraten, salzen, rausnehmen.\",\n \"Knoblauch (gehackt, 4 Zehen) und Chili (gehackt, 1–2) 30 Sek anschwitzen – nicht bräunen.\",\n \"Passierte Tomaten (800g) dazu, 10 Min köcheln.\",\n \"Blattspinat (200g) unterrühren bis zusammengefallen, Hühnchen zurück in die Pfanne, Basilikum, abschmecken.\",\n \"Pasta untermischen, in 4 Behälter abfüllen (alles gemischt), offen auskühlen lassen, dann Deckel drauf.\",\n \"Portion vom Kochtag direkt essen, Rucola (20g) frisch drauf.\",\n ],\n },\n },\n\n griech_bowl: {\n name: \"Griechische Chicken Bowl\",\n kcal: 790,\n p: 58,\n kh: 110,\n f: 11,\n portion: {\n portionen: 1,\n zutaten: [\n \"Hühnchenbrust (150g)\",\n \"Basmati Reis (roh, 130g)\",\n \"Griechischer Joghurt 0,1% (150g)\",\n \"Cherrytomaten (100g, halbiert)\",\n \"Knoblauch (2 Zehen, gepresst)\",\n \"Zitronensaft (15ml)\",\n \"Olivenöl (8g)\",\n \"Dill (gehackt), Oregano, Salz\",\n \"Keine Gurke\",\n ],\n schritte: [\n \"Behälter aus dem Kühlschrank, kalt essbar.\",\n \"Tzatziki und Olivenöl (8g) erst jetzt daraufgeben.\",\n ],\n },\n prep: {\n portionen: 3,\n zutaten: [\n \"Hühnchenbrust (450g)\",\n \"Basmati Reis (roh, 390g)\",\n \"Griechischer Joghurt 0,1% (450g)\",\n \"Cherrytomaten (300g, halbiert)\",\n \"Knoblauch (6 Zehen, gepresst)\",\n \"Zitronensaft (45ml, ~2 Zitronen)\",\n \"Olivenöl (24g)\",\n \"Dill (gehackt), Oregano, Salz\",\n \"Keine Gurke\",\n ],\n schritte: [\n \"Basmati Reis (roh, 390g) nach Packung kochen (~18 Min), danach zügig auskühlen lassen.\",\n \"Hühnchenbrust (450g) mit Oregano, 2 gepressten Knoblauchzehen und Salz würzen, in wenig Rapsöl 6–7 Min braten, in Streifen schneiden.\",\n \"Tzatziki: Griechischer Joghurt 0,1% (450g) mit 4 gepressten Knoblauchzehen, Zitronensaft (45ml), Dill, Oregano und Salz verrühren. Ohne Gurke wird es dick – bei Bedarf 1 EL Wasser.\",\n \"Reis, Hühnchen und Cherrytomaten (300g, halbiert) auf 3 Behälter verteilen.\",\n \"Tzatziki und Olivenöl (24g) separat in kleine Gefässe – erst vor dem Essen drauf.\",\n \"Reis innert 1h in den Kühlschrank. 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Layout und Logik stecken in main.tsx, Rezepte in rezepte.ts.\n// Beim Planen wird ausschliesslich diese Datei angefasst.\n\n// Wird bei jeder Änderung hochgezählt. Lokale Löschungen auf dem Handy\n// verfallen automatisch, sobald sich dieser Wert ändert.\nexport const VERSION = \"2026-07-27-b\";\n\n// Tagesziel. Ändert sich near-weekly, vor jedem Schreiben beim Nutzer abfragen.\nexport const ZIEL = { kcal: 2610, p: 161, kh: 376, f: 44 };\n\nexport type Slot = {\n t: string;\n // Kürzel aus rezepte.ts, oder null für einen offenen Slot.\n key: string | null;\n};\n\nexport type Tag = {\n datum: string;\n dow: string;\n slots: Slot[];\n // Nur an Prep-Tagen. 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Diff · v13