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shake for 30 seconds.","The easiest to digest right after training: have it 30 min post-session.",[194,205,206,207],{"food":195,"grams":183},{"id":196,"name":197,"aisle":76,"icon":77,"unit":78,"kcal":200,"protein":201,"fat":202,"carbs":203,"fiber":68,"micros":204,"pricePerKg":87,"pieceWeight":-1,"piece":-1,"pieceOne":-1},"semiSkimmedMilk",{"fr":198,"en":199},"Lait demi-écrémé","Semi-skimmed 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Le chili se garde 4 jours au frigo et 3 mois au congélateur.",[252,253,254,255,256,257,258],"Start {the brown rice|brownRice} in twice its volume of salted water, 40 min at a low simmer.","Slice {the onion|onion} and {pepper|bellPepper}, fry them for 5 min in {the olive oil|oliveOil}.","Add {the diced chicken|chickenBreast} and sear for 4 min over high heat until it turns white.","Pour in {the crushed tomatoes|crushedTomatoes} and the drained, rinsed {kidney beans|kidneyBeans}.","Season with {cumin|cumin}, {smoked paprika|smokedPaprika}, {oregano|oregano} and a touch of {chilli|chilli}. Add {salt|salt}.","Simmer covered for 20 min over low heat, stirring occasionally.","Serve over the rice. The chili keeps 4 days refrigerated, 3 months frozen.",[260,275,285,305,321,338,347],{"food":261,"grams":129},{"id":262,"name":263,"aisle":266,"icon":267,"unit":56,"kcal":268,"protein":269,"fat":102,"carbs":68,"fiber":68,"micros":270,"pricePerKg":274,"pieceWeight":-1,"piece":-1,"pieceOne":-1},"chickenBreast",{"fr":264,"en":265},"Blanc de poulet","Chicken breast","butcher","i-lucide-drumstick",110,23,{"iron":84,"zinc":271,"magnesium":272,"calcium":13,"potassium":273,"vitaminC":68,"vitaminD":68,"omega3":68},0.8,29,370,9.5,{"food":276,"grams":233},{"id":277,"name":278,"aisle":54,"icon":281,"unit":56,"kcal":29,"protein":33,"fat":101,"carbs":58,"fiber":99,"micros":282,"pricePerKg":283,"pieceWeight":-1,"piece":-1,"pieceOne":-1},"kidneyBeans",{"fr":279,"en":280},"Haricots rouges","Kidney beans","i-lucide-bean",{"iron":283,"zinc":87,"magnesium":119,"calcium":284,"potassium":98,"vitaminC":87,"vitaminD":68,"omega3":68},2.2,35,{"food":286,"grams":234},{"id":287,"name":288,"aisle":54,"icon":291,"unit":56,"kcal":292,"protein":293,"fat":133,"carbs":294,"fiber":102,"micros":295,"pricePerKg":102,"pieceWeight":98,"piece":299,"pieceOne":302},"crushedTomatoes",{"fr":289,"en":290},"Tomates concassées","Crushed tomatoes","i-lucide-soup",30,1.3,4.5,{"iron":296,"zinc":133,"magnesium":85,"calcium":297,"potassium":298,"vitaminC":15,"vitaminD":68,"omega3":68},0.7,15,240,{"fr":300,"en":301},"boîtes","tins",{"fr":303,"en":304},"boîte","tin",{"food":306,"grams":60},{"id":307,"name":308,"aisle":127,"icon":311,"unit":56,"kcal":103,"protein":89,"fat":312,"carbs":33,"fiber":313,"micros":314,"pricePerKg":102,"pieceWeight":268,"piece":316,"pieceOne":319},"onion",{"fr":309,"en":310},"Oignons","Onions","i-lucide-leafy-green",0.1,1.7,{"iron":133,"zinc":133,"magnesium":61,"calcium":269,"potassium":315,"vitaminC":59,"vitaminD":68,"omega3":68},146,{"fr":317,"en":318},"oignons","onions",{"fr":320,"en":307},"oignon",{"food":322,"grams":9},{"id":323,"name":324,"aisle":127,"icon":311,"unit":56,"kcal":327,"protein":87,"fat":130,"carbs":294,"fiber":137,"micros":328,"pricePerKg":331,"pieceWeight":86,"piece":332,"pieceOne":335},"bellPepper",{"fr":325,"en":326},"Poivrons","Bell peppers",26,{"iron":84,"zinc":133,"magnesium":15,"calcium":61,"potassium":329,"vitaminC":330,"vitaminD":68,"omega3":68},211,128,3.5,{"fr":333,"en":334},"poivrons","peppers",{"fr":336,"en":337},"poivron","pepper",{"food":339,"grams":58},{"id":340,"name":341,"aisle":54,"icon":344,"unit":78,"kcal":345,"protein":68,"fat":29,"carbs":68,"fiber":68,"micros":346,"pricePerKg":59,"pieceWeight":-1,"piece":-1,"pieceOne":-1},"oliveOil",{"fr":342,"en":343},"Huile d'olive","Olive oil","i-lucide-droplet",900,{"iron":68,"zinc":68,"magnesium":68,"calcium":68,"potassium":68,"vitaminC":68,"vitaminD":68,"omega3":68},{"food":348,"grams":235},{"id":349,"name":350,"aisle":54,"icon":55,"unit":56,"kcal":353,"protein":33,"fat":354,"carbs":355,"fiber":331,"micros":356,"pricePerKg":354,"pieceWeight":-1,"piece":-1,"pieceOne":-1},"brownRice",{"fr":351,"en":352},"Riz complet","Brown rice",350,2.8,72,{"iron":102,"zinc":137,"magnesium":357,"calcium":269,"potassium":358,"vitaminC":68,"vitaminD":68,"omega3":68},143,223,{"kcal":360,"protein":361,"fat":362,"carbs":363,"fiber":364},853.745,41.96,19.345,127.95,15.02,{"slot":366,"recipe":367,"quantities":383,"macros":398,"portionRatio":87},"snack",{"id":368,"slot":366,"name":369,"prepMinutes":64,"batch":27,"ingredients":372,"seasonings":373,"steps":374},"peanutBananaToast",{"fr":370,"en":371},"Tartines beurre de cacahuète et banane","Peanut butter and banana toast",{"wholegrainBread":9,"peanutButter":34,"banana":32,"semiSkimmedMilk":234},[],{"fr":375,"en":379},[376,377,378],"Étaler {le beurre de cacahuète|peanutButter} sur {le pain complet|wholegrainBread}, grillé ou non.","Poser {les rondelles de banane|banana} dessus.","Boire {le lait|semiSkimmedMilk} à côté. Le goûter le plus dense et le moins cher de la banque.",[380,381,382],"Spread {the peanut butter|peanutButter} on {the bread|wholegrainBread}, toasted or not.","Lay {the banana slices|banana} on top.","Drink {the milk|semiSkimmedMilk} alongside. The densest and cheapest snack of the set.",[384,395,396,397],{"food":385,"grams":9},{"id":386,"name":387,"aisle":54,"icon":390,"unit":56,"kcal":183,"protein":136,"fat":64,"carbs":391,"fiber":392,"micros":393,"pricePerKg":331,"pieceWeight":-1,"piece":-1,"pieceOne":-1},"wholegrainBread",{"fr":388,"en":389},"Pain complet","Wholegrain bread","i-lucide-sandwich",43,6.5,{"iron":69,"zinc":394,"magnesium":233,"calcium":60,"potassium":183,"vitaminC":68,"vitaminD":68,"omega3":68},1.8,{"food":107,"grams":34},{"food":122,"grams":32},{"food":195,"grams":234},{"kcal":399,"protein":400,"fat":401,"carbs":402,"fiber":403},505.71999999999997,20.119999999999997,15.96,70.39999999999999,9.52,{"slot":405,"recipe":406,"quantities":435,"macros":485,"portionRatio":491},"dinner",{"id":407,"slot":227,"name":408,"prepMinutes":292,"batch":231,"ingredients":411,"seasonings":414,"steps":418},"beefLentilBolognese",{"fr":409,"en":410},"Bolognaise de bœuf aux lentilles","Beef and lentil bolognese",{"leanBeef":129,"cookedLentils":412,"crushedTomatoes":234,"onion":114,"carrot":60,"oliveOil":85,"wholewheatPasta":413},55,145,[415,416,417,241,337],"herbesDeProvence","garlic","balsamicVinegar",{"fr":419,"en":427},[420,421,422,423,424,425,426],"Émincer {l'oignon|onion}, râper {la carotte|carrot}. 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Sweat them for 5 min in {the olive oil|oliveOil}.","Add {the beef mince|leanBeef}, break it up with a spoon and sear for 5 min until browned.","Pour in {the crushed tomatoes|crushedTomatoes} and {the drained cooked lentils|cookedLentils}.","Season with {herbs|herbesDeProvence}, {garlic|garlic}, a spoon of {balsamic vinegar|balsamicVinegar}, {salt|salt} and {pepper|pepper}.","Simmer uncovered for 25 min so the sauce thickens.","Cook {the wholewheat pasta|wholewheatPasta} al dente meanwhile.","The lentils replace a third of the meat: cheaper, more fibre and more iron.",[436,445,456,457,458,473,474],{"food":437,"grams":165},{"id":438,"name":439,"aisle":266,"icon":442,"unit":56,"kcal":184,"protein":149,"fat":13,"carbs":68,"fiber":68,"micros":443,"pricePerKg":85,"pieceWeight":-1,"piece":-1,"pieceOne":-1},"leanBeef",{"fr":440,"en":441},"Bœuf haché 5 %","Lean beef mince 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