{
    "title": "成人高尿酸血症与痛风食养指南（2024年版）- 精选",
    "notice": "禁止以该本文件做任何形式的复制、转载，违者必究",
    "author": "Nicolas-kings",
    "repo": "https://github.com/Nicolasking007",
    "version": "20240624",
    "cookbook": [
        {
            "id": 1,
            "breakfast": [
                "脱脂牛奶（300mL）",
                "玉米面馒头（玉米面粉 30g，面粉 50g）",
                "煮鸡蛋（鸡蛋 50g）",
                "洋葱拌黄瓜（洋葱 50g，黄瓜 50g）"
            ],
            "lunch": [
                "杂粮饭（大米 70g，小米 20g，薏苡仁 9g）",
                "鱼香肉丝（柿子椒 25g，胡萝卜 100g，猪瘦肉 50g）",
                "韭菜莴笋丝（韭菜 50g，莴笋 100g）",
                "白菜豆腐汤（白菜 100g，豆腐 50g）"
            ],
            "tea": "姜枣茶（生姜 3g，大枣 3g，薏苡仁 6g）",
            "dinner": [
                "蒸南瓜（南瓜 150g）",
                "西红柿鸡蛋疙瘩汤（西红柿 50g，鸡蛋 20g，全麦面粉 60g）",
                "爆炒圆白菜（圆白菜 200g）"
            ],
            "snack": "梨（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "冬季"
        },
        {
            "id": 2,
            "breakfast": [
                "煮鸡蛋（鸡蛋 50g）",
                "青菜包（油菜 30g，鲜香菇 10g，面粉 60g）",
                "低脂牛奶（300mL）",
                "凉拌胡萝卜丝（胡萝卜 100g）"
            ],
            "lunch": [
                "玉米饭（玉米 30g，大米 100g）",
                "萝卜海带汤（白萝卜 50g，海带 10g）",
                "西兰花炒牛肉（西兰花 100g，牛瘦肉 50g）",
                "豆豉鲮鱼油麦菜（鲮鱼 20g，油麦菜 200g）"
            ],
            "tea": "生姜葛根茶（生姜 3g，葛根 6g）",
            "dinner": [
                "杂粮馒头（玉米面粉 30g，面粉 15g，黑麦面粉 15g，淀粉 10g）",
                "蒜蓉金针菇（金针菇 100g）",
                "西红柿炒菜花（西红柿 100g，菜花 100g）",
                "冬瓜丸子汤（冬瓜 100g，猪肉馅 50g）"
            ],
            "snack": "橙子（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "冬季"
        },
        {
            "id": 3,
            "breakfast": [
                "菜团子（菠菜 150g，玉米面粉 70g）",
                "煮鸡蛋（鸡蛋 50g）",
                "纯牛奶（300mL）",
                "木耳拌西芹（木耳【水发】20g，西芹 100g）"
            ],
            "lunch": [
                "二米饭（大米 70g，小米 30g）",
                "木须肉（去皮鸡肉 50g，黄瓜 50g，鸡蛋 20g，木耳【水发】30g）",
                "白灼菜心（菜心 100g）",
                "冬瓜萝卜汤（白萝卜 50g，冬瓜 50g，鸡蛋 10g）"
            ],
            "tea": "生姜菊苣茶（生姜 3g，菊苣 6g）",
            "dinner": [
                "玉米南瓜饼（玉米面粉 30g，南瓜 60g，面粉 30g）",
                "清炒芥菜（芥菜 100g）",
                "黑胡椒炒牛肉（牛瘦肉 30g，洋葱 50g，胡萝卜 40g，柿子椒 10g，黑胡椒 1g，生姜 3g）",
                "上汤娃娃菜（娃娃菜 100g）"
            ],
            "snack": "柚子（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "冬季"
        },
        {
            "id": 4,
            "breakfast": [
                "脱脂牛奶（300mL）",
                "凉拌黄瓜（黄瓜 100g）",
                "紫薯馒头（紫薯 30g，面粉 50g）",
                "荷包蛋（鸡蛋 50g）"
            ],
            "lunch": [
                "烙饼（面粉 80g）",
                "清炒芥兰（芥兰 100g）",
                "西红柿炒豆腐（西红柿 100g，豆腐 50g）",
                "胡萝卜荸荠汤（胡萝卜 50g，荸荠 50g，鸡蛋 20g）"
            ],
            "tea": "金银花菊苣栀子茶（金银花 3g，菊苣 3g，栀子 3g）",
            "dinner": [
                "蒸南瓜（100g）",
                "百合薏米粥（鲜百合 30g，薏苡仁 9g，大米 40g）",
                "凉拌蒜蓉茄子（茄子 200g，柿子椒 50g）"
            ],
            "snack": "桃子（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "夏季"
        },
        {
            "id": 5,
            "breakfast": [
                "土豆丝饼（土豆 30g，百合 6g，全麦面粉 40g）",
                "煮鸡蛋（鸡蛋 50g）",
                "低脂牛奶（300mL）",
                "凉拌海带丝（海带 50g）"
            ],
            "lunch": [
                "蔬菜面（白菜 20g，鲜菊苣叶 50g，面粉 70g）",
                "丝瓜炒猪血（丝瓜 100g，猪血 50g）",
                "西红柿炒西葫芦（西红柿 100g，西葫芦 200g）",
                "冬瓜萝卜薏苡仁汤（白萝卜 60g，冬瓜 60g，薏苡仁 9g）"
            ],
            "tea": "金银花葛根栀子茶（金银花 3g，葛根 3g，栀子 3g）",
            "dinner": [
                "胡萝卜拌黄瓜（胡萝卜 50g，黄瓜 100g）",
                "紫薯饭（紫薯 25g，大米 50g）",
                "炒红薯叶（红薯叶 100g）",
                "丝瓜汤（丝瓜 100g，鸡蛋 20g）"
            ],
            "snack": "红心李（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "夏季"
        },
        {
            "id": 6,
            "breakfast": [
                "双色花卷（面粉 50g，南瓜 40g）",
                "煮鸡蛋（鸡蛋 50g）",
                "脱脂牛奶（300mL）",
                "黄瓜丝拌桔梗根（黄瓜 100g，桔梗 30g）"
            ],
            "lunch": [
                "荷叶玉米饭（鲜荷叶 半张，大米 60g，玉米 20g）",
                "西葫芦炒豆腐（西葫芦 100g，豆腐 50g）",
                "白灼空心菜（空心菜 150g）",
                "丝瓜木耳汤（木耳【水发】20g，丝瓜 50g，鸡蛋 30g）"
            ],
            "tea": "金银花葛根荷叶茶（金银花 3g，葛根 3g，荷叶 3g）",
            "dinner": [
                "二米饭（小米 20g，大米 40g）",
                "茄子炒豆角（茄子 75g，豆角 75g）",
                "拍黄瓜（黄瓜 100g）",
                "白菜豆腐汤（白菜 100g，豆腐 30g，茯苓 9g）"
            ],
            "snack": "水蜜桃（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "夏季"
        },
        {
            "id": 7,
            "breakfast": [
                "枸杞子馒头（全麦面粉 40g，玉米面粉 20g，枸杞子 6g）",
                "煮鸡蛋（鸡蛋 50g）",
                "低脂牛奶（300mL）",
                "黄瓜拌紫甘蓝（紫甘蓝 50g，黄瓜 100g）"
            ],
            "lunch": [
                "紫甘薯饭（紫甘薯 30g，大米 40g）",
                "青椒炒猪血（柿子椒 50g，猪血 50g）",
                "西红柿炒西葫芦（西红柿 100g，西葫芦 100g）",
                "冬瓜玉米豆腐汤（冬瓜 50g，鲜玉米 60g，玉米须 10g，茯苓 9g，豆腐 50g）"
            ],
            "tea": "百合葛根薏苡仁茶（百合 6g，葛根 6g，薏苡仁 6g）",
            "dinner": [
                "杂粮饼（莜麦面粉 20g，面粉 30g）",
                "山药黄精粥（鲜山药 30g，黄精 6g，枸杞子 3g，大枣 2g，大米 20g）",
                "清炒油菜（油菜 200g）"
            ],
            "snack": "青桔（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "秋季"
        },
        {
            "id": 8,
            "breakfast": [
                "玉米面馒头（玉米面粉 30g，面粉 30g，茯苓粉 3g）",
                "凉拌萝卜丝（白萝卜 100g）",
                "脱脂牛奶（300mL）"
            ],
            "lunch": [
                "菊苣面条（菊苣粉 15g，面粉 90g）",
                "蒜苔胡萝卜（蒜苔 100g，胡萝卜 50g）",
                "油麦菜炒山药条（油麦菜 100g，鲜山药 20g，柿子椒 20g）",
                "丝瓜汤（丝瓜 100g，鸡蛋 20g）"
            ],
            "tea": "百合菊苣葛根茶（百合 6g，菊苣 6g，葛根 6g）",
            "dinner": [
                "紫薯饭（紫薯 30g，大米 30g）",
                "素炒空心菜（空心菜 100g）",
                "西红柿炒鸡蛋（西红柿 100g，鸡蛋 50g）",
                "小白菜豆腐汤（小白菜 150g，豆腐 50g）"
            ],
            "snack": "火龙果（100g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "秋季"
        },
        {
            "id": 9,
            "breakfast": [
                "鸡蛋饼（面粉 60g，鸡蛋 50g，菊苣粉 15g，圆白菜 50g）",
                "脱脂牛奶（300mL）",
                "凉拌莴笋丝（莴笋 100g）"
            ],
            "lunch": [
                "杂粮饭（紫米 30g，大米 30g，薏苡仁 9g）",
                "蒜苗炒豆腐（蒜苗 150g，豆腐 50g）",
                "白灼生菜（生菜 100g）",
                "鸭血粉丝汤（鸭血 50g，粉丝 20g，香菜 10g）"
            ],
            "tea": "山楂葛根薏苡仁饮（山楂 6g，葛根 6g，薏苡仁 6g）",
            "dinner": [
                "杂粮锅盔（面粉 40g，全麦面粉 20g）",
                "蒜香西兰花（西兰花 100g）",
                "凉拌蒜蓉茄子（茄子 100g，柿子椒 50g）",
                "西红柿鸡蛋汤（西红柿 100g，鸡蛋 20g）"
            ],
            "snack": "苹果（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "秋季"
        },
        {
            "id": 10,
            "breakfast": [
                "脱脂牛奶（300mL）",
                "凉拌黄瓜（黄瓜 100g）",
                "紫薯馒头（紫薯 30g，面粉 50g）",
                "荷包蛋（鸡蛋 50g）"
            ],
            "lunch": [
                "烙饼（面粉 80g）",
                "清炒芥兰（芥兰 100g）",
                "西红柿炒豆腐（西红柿 100g，豆腐 50g）",
                "胡萝卜荸荠汤（胡萝卜 50g，荸荠 50g，鸡蛋 20g）"
            ],
            "tea": "金银花菊苣栀子茶（金银花 3g，菊苣 3g，栀子 3g）",
            "dinner": [
                "蒸南瓜（100g）",
                "百合薏米粥（鲜百合 30g，薏苡仁 9g，大米 40g）",
                "凉拌蒜蓉茄子（茄子 200g，柿子椒 50g）"
            ],
            "snack": "桃子（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "夏季"
        },
        {
            "id": 11,
            "breakfast": [
                "土豆丝饼（土豆 30g，百合 6g，全麦面粉 40g）",
                "煮鸡蛋（鸡蛋 50g）",
                "低脂牛奶（300mL）",
                "凉拌海带丝（海带 50g）"
            ],
            "lunch": [
                "蔬菜面（白菜 20g，鲜菊苣叶 50g，面粉 70g）",
                "丝瓜炒猪血（丝瓜 100g，猪血 50g）",
                "西红柿炒西葫芦（西红柿 100g，西葫芦 200g）",
                "冬瓜萝卜薏苡仁汤（白萝卜 60g，冬瓜 60g，薏苡仁 9g）"
            ],
            "tea": "金银花葛根栀子茶（金银花 3g，葛根 3g，栀子 3g）",
            "dinner": [
                "胡萝卜拌黄瓜（胡萝卜 50g，黄瓜 100g）",
                "紫薯饭（紫薯 25g，大米 50g）",
                "炒红薯叶（红薯叶 100g）",
                "丝瓜汤（丝瓜 100g，鸡蛋 20g）"
            ],
            "snack": "红心李（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "夏季"
        },
        {
            "id": 12,
            "breakfast": [
                "双色花卷（面粉 50g，南瓜 40g）",
                "煮鸡蛋（鸡蛋 50g）",
                "脱脂牛奶（300mL）",
                "黄瓜丝拌桔梗根（黄瓜 100g，桔梗 30g）"
            ],
            "lunch": [
                "荷叶玉米饭（鲜荷叶 半张，大米 60g，玉米 20g）",
                "西葫芦炒豆腐（西葫芦 100g，豆腐 50g）",
                "白灼空心菜（空心菜 150g）",
                "丝瓜木耳汤（木耳【水发】20g，丝瓜 50g，鸡蛋 30g）"
            ],
            "tea": "金银花葛根荷叶茶（金银花 3g，葛根 3g，荷叶 3g）",
            "dinner": [
                "二米饭（小米 20g，大米 40g）",
                "茄子炒豆角（茄子 75g，豆角 75g）",
                "拍黄瓜（黄瓜 100g）",
                "白菜豆腐汤（白菜 100g，豆腐 30g，茯苓 9g）"
            ],
            "snack": "水蜜桃（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "夏季"
        },
        {
            "id": 13,
            "breakfast": [
                "青菜包（荠菜 50g，胡萝卜 20g，面粉 60g）",
                "脱脂牛奶（300mL）",
                "煮鸡蛋（鸡蛋 50g）",
                "凉拌黄瓜（黄瓜 50g）"
            ],
            "lunch": [
                "玉米饭（玉米 30g，大米 100g）",
                "萝卜丝拌海蜇皮（白萝卜 100g，海蜇皮 100g）",
                "蒜蓉茼蒿（茼蒿 150g）",
                "丝瓜枸杞豆腐汤（丝瓜 100g，豆腐 30g，枸杞子 3g）"
            ],
            "tea": "菊花枸杞菊苣薏苡仁茶（菊花 3g，枸杞子 3g，菊苣 3g，薏苡仁 6g）",
            "dinner": [
                "二米饭（大米 40g，小米 20g）",
                "爆炒圆白菜（圆白菜 100g）",
                "凉拌海蜇头（海蜇 100g）",
                "西红柿鸡蛋汤（西红柿 100g，鸡蛋 30g）"
            ],
            "snack": "樱桃（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "春季"
        },
        {
            "id": 14,
            "breakfast": [
                "山药橘皮小米粥（鲜山药 60g，葛根 9g，小米 40g，大枣 2g，橘皮 2g）",
                "煮鸡蛋（鸡蛋 50g）",
                "低脂牛奶（300mL）",
                "黄瓜拌洋葱（黄瓜 100g，洋葱 50g）"
            ],
            "lunch": [
                "杂粮饭（黑米 20g，大米 60g）",
                "油麦菜炒菊苣（油麦菜 100g，鲜菊苣叶 50g）",
                "莲藕炒海参（海参 50g，莲藕 100g，西兰花 30g）",
                "荠菜豆腐汤（荠菜 100g，豆腐 50g）"
            ],
            "tea": "菊花菊苣葛根薏苡仁茶（菊花 3g，菊苣 3g，葛根 6g，薏苡仁 6g）",
            "dinner": [
                "杂粮饭（玉米粒 20g，大米 40g）",
                "猪血炒菊苣（鲜菊苣叶 100g，猪血 50g）",
                "凉拌胡萝卜（胡萝卜 100g）",
                "芹菜炒豆腐干（芹菜 100g，豆腐干 30g）"
            ],
            "snack": "草莓（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "春季"
        },
        {
            "id": 15,
            "breakfast": [
                "鸡蛋苕粉（鸡蛋 50g，苕粉 60g，生菜 50g）",
                "脱脂牛奶（300mL）",
                "凉拌莴笋（莴笋 100g）"
            ],
            "lunch": [
                "紫米饭（紫米 20g，大米 50g）",
                "冬瓜炖豆腐（冬瓜 200g，豆腐 50g）",
                "黄瓜拌海蜇（海蜇皮 100g，黄瓜 100g）",
                "西红柿玉米鸡蛋汤（西红柿 100g，玉米粒 30g，鸡蛋 20g）"
            ],
            "tea": "桑叶菊苣薏苡仁茶（桑叶 3g，菊苣 3g，薏苡仁 6g）",
            "dinner": [
                "玉米薏苡仁粥（玉米粒 20g，薏苡仁 9g，葛根 9g，橘皮 1g，大枣 2g，大米 50g）",
                "西芹炒百合（西芹 100g，鲜百合 30g，枸杞子 2g）",
                "清炒山药（鲜山药 50g）",
                "拌豆腐丝（豆腐丝 50g）"
            ],
            "snack": "苹果（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "春季"
        },
        {
            "id": 16,
            "breakfast": [
                "鸡蛋肠粉（粘米粉 40g，玉米淀粉 20g，鸡蛋 50g，生菜 100g）",
                "低脂牛奶（300mL）"
            ],
            "lunch": [
                "玉米饭（玉米粒 20g，大米 70g）",
                "西红柿炒瓠瓜（西红柿 100g，瓠瓜 100g）",
                "萝卜丝拌海蜇皮（白萝卜 100g，海蜇皮 50g）",
                "丝瓜豆腐汤（丝瓜 100g，豆腐 50g）"
            ],
            "tea": "金银花栀子余甘子茶（金银花 3g，栀子 3g，余甘子 3g）",
            "dinner": [
                "紫薯饭（紫薯 30g，大米 30g）",
                "苦瓜炒蛋（苦瓜 100g，鸡蛋 30g）",
                "凉拌胡萝卜丝（胡萝卜 100g）",
                "海参木耳汤（海参 50g，木耳【水发】20g，黄瓜 100g）"
            ],
            "snack": "桃子（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "夏季"
        },
        {
            "id": 17,
            "breakfast": [
                "大枣小米糕（大枣 2 颗，小米面粉 50g）",
                "煮鸡蛋（鸡蛋 50g）",
                "脱脂牛奶（300mL）",
                "凉拌黄瓜（黄瓜 100g）"
            ],
            "lunch": [
                "二米饭（大米 70g，小米 20g）",
                "炒丝瓜（丝瓜 100g，柿子椒 20g）",
                "长豆角炒茄子（豇豆 100g，茄子 100g，柿子椒 20g）",
                "西红柿豆腐汤（西红柿 100g，豆腐 50g，海带 20g）"
            ],
            "tea": "金银花薏苡仁余甘子茶（金银花 3g，薏苡仁 6g，余甘子 3g）",
            "dinner": [
                "杂粮饭（玉米粒 20g，大米 30g）",
                "莲藕青菜汤（莲藕 50g，茯苓 9g，胡萝卜 50g，娃娃菜 50g）",
                "佛手瓜炒猪血（佛手瓜 100g，猪血 50g）",
                "蒜蓉炒苋菜（苋菜 100g）"
            ],
            "snack": "火龙果（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "夏季"
        },
        {
            "id": 18,
            "breakfast": [
                "茴香苗包子（茴香苗 50g，鸡蛋 50g，面粉 50）",
                "芹菜百合粥（芹菜 100g，鲜百合 30g，枸杞子 2g，大米 20g）",
                "脱脂牛奶（300mL）"
            ],
            "lunch": [
                "紫薯饭（紫薯 20g，大米 40g）",
                "马齿苋炒鸡蛋（鲜马齿苋 60g，鸡蛋 30g）",
                "木耳炒苦瓜（木耳【水发】20g，平菇 30g，苦瓜 100g）",
                "海带豆腐汤（海带 50g，豆腐 50g）"
            ],
            "tea": "金银花菊苣余甘子茶（金银花 3g，菊苣 3g，余甘子 3g）",
            "dinner": [
                "杂粮饭（玉米粒 20g，大米 40g）",
                "黄瓜拌海蜇皮（黄瓜 100g，海蜇皮 50g）",
                "蒜蓉炒红薯叶（红薯叶 200g）",
                "冬瓜萝卜炖豆腐（白萝卜 60g，冬瓜 60g，豆腐 50g，薏苡仁 9g）"
            ],
            "snack": "杨桃（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "夏季"
        },
        {
            "id": 19,
            "breakfast": [
                "百合粥（鲜百合 30g，大米 50g，玉竹 6g，枸杞子 2g）",
                "煮鸡蛋（鸡蛋 50g）",
                "凉拌莴笋丝（莴笋 100g）",
                "脱脂牛奶（300mL）"
            ],
            "lunch": [
                "杂粮饭（大米 40g，小米 20g，薏苡仁 9g）",
                "洋葱炒西红柿（洋葱 100g，西红柿 100g）",
                "空心菜炒鸡蛋（空心菜 100g，鸡蛋 20g）",
                "豆腐海带汤（海带 10g，豆腐 20g，葛根 9g，鲜菊苣叶 30g）"
            ],
            "tea": "百合葛根菊苣茶（百合 6g，葛根 6g，菊苣 6g）",
            "dinner": [
                "凉拌海蜇皮（海蜇皮 100g）",
                "黑米饭（大米 40g，黑米 20g）",
                "丝瓜鸡蛋汤（丝瓜 200g，鸡蛋 20g）"
            ],
            "snack": "猕猴桃（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "秋季"
        },
        {
            "id": 20,
            "breakfast": [
                "玉米面馒头（玉米面粉 40g，面粉 40g）",
                "煮鸡蛋（鸡蛋 50g）",
                "低脂牛奶（300mL）",
                "清炒圆白菜（圆白菜 100g）"
            ],
            "lunch": [
                "杂粮米饭（黑米 10g，大米 40g，小米 20g）",
                "西红柿炒菜花（西红柿 100g，菜花 100g）",
                "丝瓜炒猪血（丝瓜 100g，猪血 50g）",
                "萝卜汤（白萝卜 50g）"
            ],
            "tea": "百合枸杞子菊苣茶（百合 6g，枸杞子 3g，菊苣 6g）",
            "dinner": [
                "二米饭（大米 40g，小米 20g）",
                "百合炒笋片（鲜百合 20g，莴笋 100g，西兰花 20g）",
                "莲藕汤（莲藕 50g，胡萝卜 20g，小白菜 100g）"
            ],
            "snack": "葡萄（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "秋季"
        },
        {
            "id": 21,
            "breakfast": [
                "鸡蛋肠粉（粘米粉 20g，玉米淀粉 20g，鸡蛋 50g，生菜 100g）",
                "脱脂牛奶（300mL）",
                "凉拌胡萝卜丝（胡萝卜 100g）"
            ],
            "lunch": [
                "杂粮米饭（黑米 10g，大米 40g，小米 10g，青稞 10g）",
                "彩椒拌海蜇皮（柿子椒 100g，海蜇皮 50g）",
                "西芹炒百合（西芹 100g，鲜百合 50g，胡萝卜 50g，枸杞子 3g）",
                "竹荪丝瓜汤（竹荪 20g，丝瓜 100g）"
            ],
            "tea": "山药薏苡仁菊苣茶（山药 6g，薏苡仁 6g，菊苣 6g）",
            "dinner": [
                "紫薯饭（紫薯 30g，大米 30g）",
                "小油菜烧豆腐（小油菜 100g，豆腐 50g）",
                "紫甘蓝拌白萝卜（紫甘蓝 100g，白萝卜 100g）",
                "丝瓜鸡蛋汤（丝瓜 100g，鸡蛋 20g）"
            ],
            "snack": "梨（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "秋季"
        },
        {
            "id": 22,
            "breakfast": [
                "素包子（油菜 50g，胡萝卜 20g，面粉 50g）",
                "煮鸡蛋（鸡蛋 50g）",
                "脱脂牛奶（300mL）",
                "凉拌黄瓜（黄瓜 50g）"
            ],
            "lunch": [
                "玉米饭（玉米粒 20g，大米 60g）",
                "萝卜丝拌海蜇皮（白萝卜 100g，海蜇皮 100g）",
                "蒜蓉茼蒿（茼蒿 150g）",
                "丝瓜枸杞豆腐汤（丝瓜 100g，豆腐 30g，枸杞子 3g）"
            ],
            "tea": "菊花枸杞菊苣薏苡仁茶（菊花 3g，枸杞子 3g，菊苣 3g，薏苡仁 6g）",
            "dinner": [
                "二米饭（大米 40g，小米 20g）",
                "爆炒圆白菜（圆白菜 100g）",
                "凉拌海蜇头（海蜇 100g）",
                "西红柿鸡蛋汤（西红柿 100g，鸡蛋 30g）"
            ],
            "snack": "樱桃（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "冬季"
        },
        {
            "id": 23,
            "breakfast": [
                "山药橘皮小米粥（鲜山药 60g，葛根 9g，小米 40g，大枣 2g，橘皮 2g）",
                "煮鸡蛋（鸡蛋 50g）",
                "低脂牛奶（300mL）",
                "黄瓜拌洋葱（黄瓜 100g，洋葱 50g）"
            ],
            "lunch": [
                "杂粮饭（黑米 20g，大米 60g）",
                "油麦菜炒菊苣（油麦菜 100g，鲜菊苣叶 50g）",
                "莲藕炒海参（海参 50g，莲藕 100g，西兰花 30g）",
                "荠菜豆腐汤（荠菜 100g，豆腐 50g）"
            ],
            "tea": "菊花菊苣葛根薏苡仁茶（菊花 3g，菊苣 3g，葛根 6g，薏苡仁 6g）",
            "dinner": [
                "杂粮饭（玉米粒 20g，大米 40g）",
                "猪血炒菊苣（鲜菊苣叶 100g，猪血 50g）",
                "凉拌胡萝卜（胡萝卜 100g）",
                "芹菜炒豆腐干（芹菜 100g，豆腐干 30g）"
            ],
            "snack": "草莓（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "冬季"
        },
        {
            "id": 24,
            "breakfast": [
                "鸡蛋苕粉（鸡蛋 50g，苕粉 60g，生菜 50g）",
                "脱脂牛奶（300mL）",
                "凉拌莴笋（莴笋 100g）"
            ],
            "lunch": [
                "紫米饭（紫米 20g，大米 50g）",
                "冬瓜炖豆腐（冬瓜 200g，豆腐 50g）",
                "黄瓜拌海蜇（海蜇皮 100g，黄瓜 100g）",
                "西红柿玉米鸡蛋汤（西红柿 100g，玉米粒 30g，鸡蛋 20g）"
            ],
            "tea": "桑叶菊苣薏苡仁茶（桑叶 3g，菊苣 3g，薏苡仁 6g）",
            "dinner": [
                "玉米薏苡仁粥（玉米粒 20g，薏苡仁 9g，葛根 9g，橘皮 1g，大枣 2g，大米 50g）",
                "西芹炒百合（西芹 100g，鲜百合 30g，枸杞子 2g）",
                "清炒山药（鲜山药 50g）",
                "拌豆腐丝（豆腐丝 50g）"
            ],
            "snack": "苹果（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "冬季"
        },
        {
            "id": 25,
            "breakfast": [
                "糌粑（全麦面粉 10g，青稞面粉 70g）",
                "脱脂牛奶（300mL）",
                "煮鸡蛋（鸡蛋 50g）",
                "凉拌土豆丝（土豆 50g）"
            ],
            "lunch": [
                "杂粮饭（糙米 40g，大米 60g，薏苡仁 9g）",
                "豆角炒肉丝（豆角 100g，猪瘦肉 50g，柿子椒 50g）",
                "清炒圆白菜（圆白菜 100g）",
                "丝瓜鸡蛋汤（丝瓜 100g，鸡蛋 30g）"
            ],
            "tea": "葛根菊苣茶（葛根 3g，菊苣 3g）",
            "dinner": [
                "紫薯饭（紫薯 40g，大米 60g）",
                "西红柿炒茄子（西红柿 100g，茄子 100g，柿子椒 50g）",
                "青菜豆腐汤（小青菜 100g，豆腐 60g）"
            ],
            "snack": "草莓（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "春季"
        },
        {
            "id": 26,
            "breakfast": [
                "山药橘皮小米粥（鲜山药 60g，葛根 9g，小米 60g，大枣 2g，橘皮 2g）",
                "煮鸡蛋（鸡蛋 50g）",
                "拌土豆丝（土豆 100g）",
                "脱脂牛奶（300mL）"
            ],
            "lunch": [
                "杂粮饭（黑米 20g，糙米 60g，小米 20g）",
                "青椒炒鸡肉丝（柿子椒 100g，去皮鸡肉 50g）",
                "荠菜拌豆腐（荠菜 100g，豆腐 50g）",
                "黄瓜木耳汤（黄瓜 100g，木耳【水发】20g）"
            ],
            "tea": "桑叶葛根菊花茶（桑叶 3g，葛根 3g，菊花 3g）",
            "dinner": [
                "玉米面馒头（玉米面粉 40g，面粉 40g，茯苓粉 3g）",
                "洋葱拌黄瓜（洋葱 50g，黄瓜 100g）",
                "蒜蓉油麦菜（油麦菜 100g）",
                "白菜豆腐汤（白菜 100g，豆腐 50g）"
            ],
            "snack": "苹果（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "春季"
        },
        {
            "id": 27,
            "breakfast": [
                "双色花卷（面粉 70g，南瓜 30g）",
                "煮鸡蛋（鸡蛋 50g）",
                "脱脂牛奶（300mL）",
                "凉拌黄瓜丝（黄瓜 100g）"
            ],
            "lunch": [
                "全麦面条（全麦面粉 100g，菊苣粉 15g）",
                "芹菜炒牦牛肉（西芹 150g，柿子椒 50g，牦牛瘦肉 50g）",
                "蒜蓉油麦菜（油麦菜 100g）",
                "春笋萝卜汤（春笋 100g，白萝卜 100g）"
            ],
            "tea": "桑叶菊苣茶（桑叶 3g，菊苣 3g）",
            "dinner": [
                "杂粮饭（大米 50g，燕麦 30g）",
                "醋熘白菜（白菜 100g）",
                "西红柿炒鸡蛋（西红柿 100g，鸡蛋 30g）",
                "冬瓜薏苡仁豆腐汤（豆腐 50g，冬瓜 100g，香菜 10g，薏苡仁 9g）"
            ],
            "snack": "樱桃（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "春季"
        },
        {
            "id": 28,
            "breakfast": [
                "糌粑（全麦面粉 10g，青稞面粉 70g）",
                "煮鸡蛋（鸡蛋 50g）",
                "脱脂牛奶（300mL）",
                "黄瓜拌木耳（黄瓜 100g，木耳【水发】20g）"
            ],
            "lunch": [
                "二米饭（大米 70g，小米 30g）",
                "蒜蓉西兰花（西兰花 100g，胡萝卜 50g）",
                "青椒牛肉丝（柿子椒 100g，牛肉 50g）",
                "丝瓜鸡蛋汤（丝瓜 100g，鸡蛋 30g）"
            ],
            "tea": "金银花栀子茶（金银花 3g，栀子 3g）",
            "dinner": [
                "小米山药南瓜粥（小米 50g，鲜山药 50g，大枣 2g，南瓜 150g）",
                "西红柿炒豆腐（西红柿 50g，豆腐 50g）",
                "蒜蓉空心菜（空心菜 200g）"
            ],
            "snack": "苹果（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "夏季"
        },
        {
            "id": 29,
            "breakfast": [
                "煮鸡蛋（鸡蛋 50g）",
                "纯牛奶（300mL）",
                "全麦面包（全麦面粉 30g，高筋面粉 40g）",
                "西芹拌百合（芹菜 100g，鲜百合 30g）"
            ],
            "lunch": [
                "紫米饭（大米 60g，紫米 40g）",
                "苦瓜炒肉片（苦瓜 200g，猪瘦肉 50g，柿子椒 50g）",
                "凉拌茄子（100g）",
                "丝瓜木耳豆腐汤（丝瓜 50g，木耳【水发】20g，豆腐 20g）"
            ],
            "tea": "金银花葛根茶（金银花 3g，葛根 3g）",
            "dinner": [
                "杂粮饭（大米 20g，小米 20g，青稞 10g）",
                "松仁玉米（松子仁 5g，鲜玉米 100g）",
                "洋葱拌甘蓝（洋葱 50g，紫甘蓝 50g）",
                "冬瓜丸子汤（冬瓜 60g，猪瘦肉 30g，玉米淀粉 20g）"
            ],
            "snack": "西瓜（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "夏季"
        },
        {
            "id": 30,
            "breakfast": [
                "玉米面馒头（玉米面粉 40g，面粉 40g，茯苓粉 3g）",
                "煮鸡蛋（鸡蛋 50g）",
                "低脂牛奶（300mL）",
                "凉拌马齿苋（马齿苋 100g）"
            ],
            "lunch": [
                "莲藕蔬菜汤（莲藕 50g，胡萝卜 50g，娃娃菜 100g，赤小豆 15g）",
                "黑米饭（黑米 40g，大米 40g）",
                "蒜苔炒牛肉（蒜苔 150g，牛瘦肉 50g）",
                "西红柿炒茄子（西红柿 100g，茄子 100g，柿子椒 50g）"
            ],
            "tea": "金银花菊苣茶（金银花 3g，菊苣 3g）",
            "dinner": [
                "蔬菜面（面条 70g，鲜菊苣叶 50g，小青菜 100g，豆腐 50）",
                "干煸肉末四季豆（猪瘦肉 20g，四季豆 100g，柿子椒 50g）",
                "蒸南瓜（南瓜 100g）"
            ],
            "snack": "火龙果（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "夏季"
        },
        {
            "id": 31,
            "breakfast": [
                "蔬菜饼（面粉 70g，菊苣叶 15g，胡萝卜 20g）",
                "煮鸡蛋（鸡蛋 50g）",
                "羊奶（300mL）",
                "炝拌白菜（大白菜 100g）"
            ],
            "lunch": [
                "杂粮饭（大米 50g，小米 30g，青稞 20g）",
                "平菇炒西兰花（平菇 50g，西兰花 50g，去皮鸡肉 40g）",
                "芹菜萝卜汤（芹菜 100g，白萝卜 50g，鸡蛋 20g）",
                "青椒炒豆皮（豆皮 50g，柿子椒 100g）"
            ],
            "tea": "百合栀子茶（百合 6g，栀子 6g）",
            "dinner": [
                "青稞面（青稞面粉 70g）",
                "口蘑炒白菜（白菜 60g，口蘑 20g）",
                "青椒炒肉丝（柿子椒 50g，猪瘦肉 30g）",
                "西红柿鸡蛋汤（西红柿 100g，鸡蛋 20g）"
            ],
            "snack": "梨（100g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "秋季"
        },
        {
            "id": 32,
            "breakfast": [
                "玉米面馒头（玉米面粉 30g，面粉 50g）",
                "煮鸡蛋（鸡蛋 50g）",
                "脱脂牛奶（300mL）",
                "凉拌莴笋丝（莴笋 100g）"
            ],
            "lunch": [
                "二米饭（大米 50g，小米 50g）",
                "土豆炒肉丝（土豆 50g，猪瘦肉 50g，柿子椒 50g）",
                "花菜炒西红柿（花菜 100g，西红柿 100g）",
                "豆腐白菜汤（豆腐 30g，白菜 100g）"
            ],
            "tea": "百合葛根菊苣茶（百合 6g，葛根 6g，菊苣 6g）",
            "dinner": [
                "洋葱炒豆腐（洋葱 100g，豆腐 50g）",
                "荷叶玉米须粥（荷叶 9g，玉米须 10g，大米 40g）",
                "西红柿炒菜花（菜花 100g，西红柿 100g）"
            ],
            "snack": "橘子（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "秋季"
        },
        {
            "id": 33,
            "breakfast": [
                "全麦面包（全麦面粉 20g，高筋面粉 40g）",
                "煮鸡蛋（鸡蛋 50g）",
                "低脂牛奶（300mL）",
                "白灼秋葵（秋葵 200g）"
            ],
            "lunch": [
                "杂粮饭（黑米 40g，大米 50g）",
                "醋熘白菜（白菜 100g）",
                "芹菜炒牛肉（芹菜 100g，牛瘦肉 50g，柿子椒 50g）",
                "海带豆腐汤（海带 30g，豆腐 50g）"
            ],
            "tea": "百合菊苣荷叶茶（百合 6g，菊苣 6g，荷叶 3g）",
            "dinner": [
                "紫薯米饭（紫薯 40g，大米 40g）",
                "小油菜烧豆腐（小油菜 100g，豆腐 50g）",
                "紫甘蓝拌白萝卜（紫甘蓝 100g，白萝卜 100g）",
                "丝瓜鸡蛋汤（丝瓜 100g，鸡蛋 20g）"
            ],
            "snack": "橙子（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "秋季"
        },
        {
            "id": 34,
            "breakfast": [
                "山药薤白粥（鲜山药 60g，薤白 6g，生姜 6g，大米 60g，黄芪 9g）",
                "脱脂牛奶（300mL）",
                "煮鸡蛋（鸡蛋 50g）",
                "凉拌土豆丝（土豆 100g）"
            ],
            "lunch": [
                "杂粮饭（黑米 40g，大米 60g）",
                "鱼香肉丝（柿子椒 25g，胡萝卜 100g，猪瘦肉 50g）",
                "清炒芥兰（芥兰 200g）",
                "冬瓜丸子汤（白萝卜 100g，牛肉馅 30g）"
            ],
            "tea": "生姜大枣薏米茶（生姜 3g，大枣 3g，薏苡仁 6g）",
            "dinner": [
                "二米饭（大米 30g，小米 30g）",
                "辣椒炒茄子（尖椒 50g，茄子 150g，去皮鸡肉 30g）",
                "白灼生菜（生菜 100g）",
                "西红柿黄瓜汤（西红柿 100g，黄瓜 50g，豆腐 30g）"
            ],
            "snack": "苹果（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "冬季"
        },
        {
            "id": 35,
            "breakfast": [
                "小白菜素包（面粉 60g，小白菜 70g，胡萝卜 10g）",
                "煮鸡蛋（鸡蛋 50g）",
                "羊奶（300mL）",
                "黄瓜拌木耳（黄瓜 50g，木耳【水发】20g）"
            ],
            "lunch": [
                "杂粮饭（玉米 50g，大米 50g）",
                "冬笋炒肉片（冬笋 100g，猪瘦肉 50g，柿子椒 50g）",
                "青椒土豆丝（柿子椒 50g，土豆 100g）",
                "西红柿金针菇豆腐汤（西红柿 100g，金针菇 20g，豆腐 50g）"
            ],
            "tea": "生姜葛根茶（生姜 3g，葛根 6g）",
            "dinner": [
                "杂粮饭（黑米 20g，大米 60g）",
                "洋葱木耳炒牛肉（牛瘦肉 30g，木耳【水发】20g，洋葱 100g）",
                "虎皮尖椒（尖椒 50g）",
                "蘑菇萝卜汤（平菇 10g，白萝卜 50g）"
            ],
            "snack": "苹果（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "冬季"
        },
        {
            "id": 36,
            "breakfast": [
                "全麦面包（全麦面粉 30g，高筋面粉 40g）",
                "煮鸡蛋（鸡蛋 50g）",
                "低脂牛奶（300mL）",
                "蒜蓉菠菜（菠菜 100g）"
            ],
            "lunch": [
                "杂粮饭（燕麦 40g，大米 60g）",
                "洋葱拌木耳（洋葱 50g，木耳【水发】30g）",
                "冬菇肉片（冬菇 50g，羊瘦肉 50g）",
                "青菜豆腐汤（小青菜 100g，豆腐 30g）"
            ],
            "tea": "生姜菊苣茶（生姜 3g，菊苣 6g）",
            "dinner": [
                "糌粑（全麦面粉 10g，青稞面粉 50g）",
                "芹菜炒肉丝（芹菜 100g，去皮鸡肉 20g）",
                "醋熘白菜（白菜 100g）",
                "西红柿鸡蛋汤（西红柿 100g，鸡蛋 30g）"
            ],
            "snack": "柚子（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "冬季"
        },
        {
            "id": 37,
            "breakfast": [
                "玉米面馒头（玉米面粉 20g，面粉 40g）",
                "煮鸡蛋（鸡蛋 50g）",
                "低脂牛奶（300mL）",
                "芹菜炒百合（芹菜 100g，鲜百合 20g）"
            ],
            "lunch": [
                "杂粮饭（大米 50g，小米 20g，薏苡仁 9g）",
                "青椒炒猪血（柿子椒 50g，猪血 50g）",
                "荠菜豆腐汤（荠菜 100g，豆腐 50g）",
                "醋熘白菜（白菜 200g）"
            ],
            "tea": "菊花菊苣薏苡仁茶（菊花 3g，菊苣 3g，薏苡仁 6g）",
            "dinner": [
                "紫薯饭（紫薯 40g，大米 50g）",
                "西葫芦炒鸡蛋（西葫芦 100g，鸡蛋 30g）",
                "清炒丝瓜（丝瓜 200g）"
            ],
            "snack": "草莓（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "春季"
        },
        {
            "id": 38,
            "breakfast": [
                "素包子（荠菜 40g，粉丝 20g，面粉 40g）",
                "煮鸡蛋（鸡蛋 50g）",
                "脱脂牛奶（300mL）",
                "凉拌土豆丝（土豆 50g）"
            ],
            "lunch": [
                "蔬菜面（面条 90g，菜心 50g）",
                "芹菜炒豆腐（西芹 100g，豆腐 50g）",
                "清炒油麦菜（油麦菜 200g）"
            ],
            "tea": "桑叶葛根薏苡仁茶（桑叶 3g，葛根 6g，薏苡仁 6g）",
            "dinner": [
                "二米饭（大米 50g，小米 10g，薏苡仁 9g）",
                "胡萝卜拌笋丝（笋丝 100g，胡萝卜丝 20g）",
                "蒜蓉茼蒿（茼蒿 100g）",
                "黄豆芽猪血汤（黄豆芽 50g，猪血 40g，荠菜 30g）"
            ],
            "snack": "樱桃（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "春季"
        },
        {
            "id": 39,
            "breakfast": [
                "荠菜小馄饨（荠菜 40g，胡萝卜 20g，面粉 60g）",
                "脱脂牛奶（300mL）",
                "凉拌菜心（菜心 50g）"
            ],
            "lunch": [
                "二米饭（大米 50g，小米 20g）",
                "青椒炒猪血（柿子椒 100g，猪血 50g）",
                "雪里蕻炒百合（雪里蕻 100g，鲜百合 30g，枸杞子 2g）",
                "莲藕汤（莲藕 50g，胡萝卜 20g，小白菜 100g）"
            ],
            "tea": "菊花葛根薏苡仁茶（菊花 3g，葛根 6g，薏苡仁 6g）",
            "dinner": [
                "二米饭（小米 30g，大米 30g）",
                "蒸山药（鲜山药 100g）",
                "菊苣炒鸡蛋（鲜菊苣叶 60g，鸡蛋 70g）",
                "素炒莴笋（莴笋 100g）"
            ],
            "snack": "菠萝（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "春季"
        },
        {
            "id": 40,
            "breakfast": [
                "脱脂牛奶（300mL）",
                "凉拌黄瓜（黄瓜 100g）",
                "紫薯馒头（紫薯 30g，面粉 50g）",
                "荷包蛋（鸡蛋 50g）"
            ],
            "lunch": [
                "烙饼（面粉 80g）",
                "清炒芥兰（芥兰 100g）",
                "西红柿炒豆腐（西红柿 100g，豆腐 50g）",
                "胡萝卜荸荠汤（胡萝卜 50g，荸荠 50g，鸡蛋 20g）"
            ],
            "tea": "金银花菊苣栀子茶（金银花 3g，菊苣 3g，栀子 3g）",
            "dinner": [
                "蒸南瓜（100g）",
                "百合薏米粥（鲜百合 30g，薏苡仁 9g，大米 40g）",
                "凉拌蒜蓉茄子（茄子 200g，柿子椒 50g）"
            ],
            "snack": "桃子（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "夏季"
        },
        {
            "id": 41,
            "breakfast": [
                "土豆丝饼（土豆 30g，百合 6g，全麦面粉 40g）",
                "煮鸡蛋（鸡蛋 50g）",
                "低脂牛奶（300mL）",
                "凉拌海带丝（海带 50g）"
            ],
            "lunch": [
                "蔬菜面（白菜 20g，鲜菊苣叶 50g，面粉 70g）",
                "丝瓜炒猪血（丝瓜 100g，猪血 50g）",
                "西红柿炒西葫芦（西红柿 100g，西葫芦 200g）",
                "冬瓜萝卜薏苡仁汤（白萝卜 60g，冬瓜 60g，薏苡仁 9g）"
            ],
            "tea": "金银花葛根栀子茶（金银花 3g，葛根 3g，栀子 3g）",
            "dinner": [
                "胡萝卜拌黄瓜（胡萝卜 50g，黄瓜 100g）",
                "紫薯饭（紫薯 25g，大米 50g）",
                "炒红薯叶（红薯叶 100g）",
                "丝瓜汤（丝瓜 100g，鸡蛋 20g）"
            ],
            "snack": "红心李（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "夏季"
        },
        {
            "id": 42,
            "breakfast": [
                "双色花卷（面粉 50g，南瓜 40g）",
                "煮鸡蛋（鸡蛋 50g）",
                "脱脂牛奶（300mL）",
                "黄瓜丝拌桔梗根（黄瓜 100g，桔梗 30g）"
            ],
            "lunch": [
                "荷叶玉米饭（鲜荷叶 半张，大米 60g，玉米 20g）",
                "西葫芦炒豆腐（西葫芦 100g，豆腐 50g）",
                "白灼空心菜（空心菜 150g）",
                "丝瓜木耳汤（木耳【水发】20g，丝瓜 50g，鸡蛋 30g）"
            ],
            "tea": "金银花葛根荷叶茶（金银花 3g，葛根 3g，荷叶 3g）",
            "dinner": [
                "二米饭（小米 20g，大米 40g）",
                "茄子炒豆角（茄子 75g，豆角 75g）",
                "拍黄瓜（黄瓜 100g）",
                "白菜豆腐汤（白菜 100g，豆腐 30g，茯苓 9g）"
            ],
            "snack": "水蜜桃（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "夏季"
        },
        {
            "id": 43,
            "breakfast": [
                "枸杞子馒头（全麦面粉 40g，玉米面粉 20g，枸杞子 6g）",
                "煮鸡蛋（鸡蛋 50g）",
                "低脂牛奶（300mL）",
                "黄瓜拌紫甘蓝（紫甘蓝 50g，黄瓜 100g）"
            ],
            "lunch": [
                "紫甘薯饭（紫甘薯 30g，大米 40g）",
                "青椒炒猪血（柿子椒 50g，猪血 50g）",
                "西红柿炒西葫芦（西红柿 100g，西葫芦 100g）",
                "冬瓜玉米豆腐汤（冬瓜 50g，鲜玉米 60g，玉米须 10g，茯苓 9g，豆腐 50g）"
            ],
            "tea": "百合葛根薏苡仁茶（百合 6g，葛根 6g，薏苡仁 6g）",
            "dinner": [
                "杂粮饼（莜麦面粉 20g，面粉 30g）",
                "山药黄精粥（鲜山药 30g，黄精 6g，枸杞子 3g，大枣 2g，大米 20g）",
                "清炒油菜（油菜 200g）"
            ],
            "snack": "青桔（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "秋季"
        },
        {
            "id": 44,
            "breakfast": [
                "玉米面馒头（玉米面粉 30g，面粉 30g，茯苓粉 3g）",
                "凉拌萝卜丝（白萝卜 100g）",
                "脱脂牛奶（300mL）"
            ],
            "lunch": [
                "菊苣面条（菊苣粉 15g，面粉 90g）",
                "蒜苔胡萝卜（蒜苔 100g，胡萝卜 50g）",
                "油麦菜炒山药条（油麦菜 100g，鲜山药 20g，柿子椒 20g）",
                "丝瓜汤（丝瓜 100g，鸡蛋 20g）"
            ],
            "tea": "百合菊苣葛根茶（百合 6g，菊苣 6g，葛根 6g）",
            "dinner": [
                "紫薯饭（紫薯 30g，大米 30g）",
                "素炒空心菜（空心菜 100g）",
                "西红柿炒鸡蛋（西红柿 100g，鸡蛋 50g）",
                "小白菜豆腐汤（小白菜 150g，豆腐 50g）"
            ],
            "snack": "火龙果（100g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "秋季"
        },
        {
            "id": 45,
            "breakfast": [
                "鸡蛋饼（面粉 60g，鸡蛋 50g，菊苣粉 15g，圆白菜 50g）",
                "脱脂牛奶（300mL）",
                "凉拌莴笋丝（莴笋 100g）"
            ],
            "lunch": [
                "杂粮饭（紫米 30g，大米 30g，薏苡仁 9g）",
                "蒜苗炒豆腐（蒜苗 150g，豆腐 50g）",
                "白灼生菜（生菜 100g）",
                "鸭血粉丝汤（鸭血 50g，粉丝 20g，香菜 10g）"
            ],
            "tea": "山楂葛根薏苡仁饮（山楂 6g，葛根 6g，薏苡仁 6g）",
            "dinner": [
                "杂粮锅盔（面粉 40g，全麦面粉 20g）",
                "蒜香西兰花（西兰花 100g）",
                "凉拌蒜蓉茄子（茄子 100g，柿子椒 50g）",
                "西红柿鸡蛋汤（西红柿 100g，鸡蛋 20g）"
            ],
            "snack": "苹果（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "秋季"
        },
        {
            "id": 46,
            "breakfast": [
                "玉米面馒头（玉米面粉 30g，面粉 40g）",
                "煮鸡蛋（鸡蛋 50g）",
                "低脂牛奶（300mL）",
                "洋葱拌白萝卜（洋葱 50g，白萝卜 50g）"
            ],
            "lunch": [
                "杂粮饭（大米 40g，小米 20g，薏苡仁 9g）",
                "蒜苗炒猪血（蒜苗 100g，猪血 50g，柿子椒 50g）",
                "山药木耳炒莴笋（莴笋 100g，鲜山药 30g，木耳【水发】20g）",
                "小白菜豆腐汤（小白菜 100g，豆腐 50g）"
            ],
            "tea": "姜枣茶（生姜 3g，大枣 3g，薏苡仁 6g，葛根 6g）",
            "dinner": [
                "蒸南瓜（南瓜 150g）",
                "西红柿鸡蛋疙瘩汤（西红柿 50g，鸡蛋 20g，全麦面粉 40g）",
                "爆炒圆白菜（圆白菜 200g）"
            ],
            "snack": "梨（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "冬季"
        },
        {
            "id": 47,
            "breakfast": [
                "青菜包（油白菜 30g，粉丝 20g，面粉 40g）",
                "脱脂牛奶（300mL）",
                "凉拌胡萝卜丝（胡萝卜 100g）"
            ],
            "lunch": [
                "玉米饭（玉米面粉 30g，大米 30g）",
                "白菜粉条炖豆腐（白菜 100g，红薯粉丝 30g，豆腐 50g）",
                "油麦菜炒山药条（油麦菜 200g，鲜山药 30g，柿子椒 30g）",
                "萝卜蛋汤（白萝卜 50g，鸡蛋 20g）"
            ],
            "tea": "生姜葛根菊苣茶（生姜 3g，葛根 6g，菊苣 6g）",
            "dinner": [
                "杂粮馒头（玉米面粉 30g，面粉 20g，黑麦面粉 10g）",
                "蒜蓉油麦菜（油麦菜 100g）",
                "西红柿炒鸡蛋（西红柿 100g，鸡蛋 50g）",
                "冬瓜汤（冬瓜 100g）"
            ],
            "snack": "橙子（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "冬季"
        },
        {
            "id": 48,
            "breakfast": [
                "菜团子（油麦菜 150g，玉米面粉 50g，菊苣粉 10g）",
                "煮鸡蛋（鸡蛋 50g）",
                "脱脂牛奶（300mL）",
                "木耳西芹拌百合（木耳【水发】20g，西芹 100g，鲜百合 30g）"
            ],
            "lunch": [
                "二米饭（大米 50g，小米 20g）",
                "洋葱木耳炒豆腐干（洋葱 100g，木耳【水发】20g，豆腐干 50g）",
                "白灼菜心（菜心 150g）",
                "冬瓜萝卜汤（白萝卜 50g，冬瓜 50g，鸡蛋 10g）"
            ],
            "tea": "生姜大枣菊苣茶（生姜 3g，大枣 3g，菊苣 6g）",
            "dinner": [
                "玉米南瓜饼（玉米面粉 30g，南瓜 60g，面粉 30g）",
                "清炒芥兰（芥兰 100g）",
                "韭菜炒莴笋（韭菜 50g，莴笋 100g）",
                "上汤娃娃菜（娃娃菜 100g）"
            ],
            "snack": "柚子（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "内陆地区",
            "season": "冬季"
        },
        {
            "id": 49,
            "breakfast": [
                "素包子（油菜 50g，胡萝卜 20g，面粉 50g）",
                "煮鸡蛋（鸡蛋 50g）",
                "脱脂牛奶（300mL）",
                "凉拌黄瓜（黄瓜 50g）"
            ],
            "lunch": [
                "玉米饭（玉米粒 20g，大米 60g）",
                "萝卜丝拌海蜇皮（白萝卜 100g，海蜇皮 100g）",
                "蒜蓉茼蒿（茼蒿 150g）",
                "丝瓜枸杞豆腐汤（丝瓜 100g，豆腐 30g，枸杞子 3g）"
            ],
            "tea": "菊花枸杞菊苣薏苡仁茶（菊花 3g，枸杞子 3g，菊苣 3g，薏苡仁 6g）",
            "dinner": [
                "二米饭（大米 40g，小米 20g）",
                "爆炒圆白菜（圆白菜 100g）",
                "凉拌海蜇头（海蜇 100g）",
                "西红柿鸡蛋汤（西红柿 100g，鸡蛋 30g）"
            ],
            "snack": "樱桃（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "春季"
        },
        {
            "id": 50,
            "breakfast": [
                "山药橘皮小米粥（鲜山药 60g，葛根 9g，小米 40g，大枣 2g，橘皮 2g）",
                "煮鸡蛋（鸡蛋 50g）",
                "低脂牛奶（300mL）",
                "黄瓜拌洋葱（黄瓜 100g，洋葱 50g）"
            ],
            "lunch": [
                "杂粮饭（黑米 20g，大米 60g）",
                "油麦菜炒菊苣（油麦菜 100g，鲜菊苣叶 50g）",
                "莲藕炒海参（海参 50g，莲藕 100g，西兰花 30g）",
                "荠菜豆腐汤（荠菜 100g，豆腐 50g）"
            ],
            "tea": "菊花菊苣葛根薏苡仁茶（菊花 3g，菊苣 3g，葛根 6g，薏苡仁 6g）",
            "dinner": [
                "杂粮饭（玉米粒 20g，大米 40g）",
                "猪血炒菊苣（鲜菊苣叶 100g，猪血 50g）",
                "凉拌胡萝卜（胡萝卜 100g）",
                "芹菜炒豆腐干（芹菜 100g，豆腐干 30g）"
            ],
            "snack": "草莓（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "春季"
        },
        {
            "id": 51,
            "breakfast": [
                "鸡蛋苕粉（鸡蛋 50g，苕粉 60g，生菜 50g）",
                "脱脂牛奶（300mL）",
                "凉拌莴笋（莴笋 100g）"
            ],
            "lunch": [
                "紫米饭（紫米 20g，大米 50g）",
                "冬瓜炖豆腐（冬瓜 200g，豆腐 50g）",
                "黄瓜拌海蜇（海蜇皮 100g，黄瓜 100g）",
                "西红柿玉米鸡蛋汤（西红柿 100g，玉米粒 30g，鸡蛋 20g）"
            ],
            "tea": "桑叶菊苣薏苡仁茶（桑叶 3g，菊苣 3g，薏苡仁 6g）",
            "dinner": [
                "玉米薏苡仁粥（玉米粒 20g，薏苡仁 9g，葛根 9g，橘皮 1g，大枣 2g，大米 50g）",
                "西芹炒百合（西芹 100g，鲜百合 30g，枸杞子 2g）",
                "清炒山药（鲜山药 50g）",
                "拌豆腐丝（豆腐丝 50g）"
            ],
            "snack": "苹果（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "春季"
        },
        {
            "id": 52,
            "breakfast": [
                "鸡蛋肠粉（粘米粉 40g，玉米淀粉 20g，鸡蛋 50g，生菜 100g）",
                "低脂牛奶（300mL）"
            ],
            "lunch": [
                "玉米饭（玉米粒 20g，大米 70g）",
                "西红柿炒瓠瓜（西红柿 100g，瓠瓜 100g）",
                "萝卜丝拌海蜇皮（白萝卜 100g，海蜇皮 50g）",
                "丝瓜豆腐汤（丝瓜 100g，豆腐 50g）"
            ],
            "tea": "金银花栀子余甘子茶（金银花 3g，栀子 3g，余甘子 3g）",
            "dinner": [
                "紫薯饭（紫薯 30g，大米 30g）",
                "苦瓜炒蛋（苦瓜 100g，鸡蛋 30g）",
                "凉拌胡萝卜丝（胡萝卜 100g）",
                "海参木耳汤（海参 50g，木耳【水发】20g，黄瓜 100g）"
            ],
            "snack": "桃子（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "夏季"
        },
        {
            "id": 53,
            "breakfast": [
                "大枣小米糕（大枣 2 颗，小米面粉 50g）",
                "煮鸡蛋（鸡蛋 50g）",
                "脱脂牛奶（300mL）",
                "凉拌黄瓜（黄瓜 100g）"
            ],
            "lunch": [
                "二米饭（大米 70g，小米 20g）",
                "炒丝瓜（丝瓜 100g，柿子椒 20g）",
                "长豆角炒茄子（豇豆 100g，茄子 100g，柿子椒 20g）",
                "西红柿豆腐汤（西红柿 100g，豆腐 50g，海带 20g）"
            ],
            "tea": "金银花薏苡仁余甘子茶（金银花 3g，薏苡仁 6g，余甘子 3g）",
            "dinner": [
                "杂粮饭（玉米粒 20g，大米 30g）",
                "莲藕青菜汤（莲藕 50g，茯苓 9g，胡萝卜 50g，娃娃菜 50g）",
                "佛手瓜炒猪血（佛手瓜 100g，猪血 50g）",
                "蒜蓉炒苋菜（苋菜 100g）"
            ],
            "snack": "火龙果（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "夏季"
        },
        {
            "id": 54,
            "breakfast": [
                "茴香苗包子（茴香苗 50g，鸡蛋 50g，面粉 50）",
                "芹菜百合粥（芹菜 100g，鲜百合 30g，枸杞子 2g，大米 20g）",
                "脱脂牛奶（300mL）"
            ],
            "lunch": [
                "紫薯饭（紫薯 20g，大米 40g）",
                "马齿苋炒鸡蛋（鲜马齿苋 60g，鸡蛋 30g）",
                "木耳炒苦瓜（木耳【水发】20g，平菇 30g，苦瓜 100g）",
                "海带豆腐汤（海带 50g，豆腐 50g）"
            ],
            "tea": "金银花菊苣余甘子茶（金银花 3g，菊苣 3g，余甘子 3g）",
            "dinner": [
                "杂粮饭（玉米粒 20g，大米 40g）",
                "黄瓜拌海蜇皮（黄瓜 100g，海蜇皮 50g）",
                "蒜蓉炒红薯叶（红薯叶 200g）",
                "冬瓜萝卜炖豆腐（白萝卜 60g，冬瓜 60g，豆腐 50g，薏苡仁 9g）"
            ],
            "snack": "杨桃（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "夏季"
        },
        {
            "id": 55,
            "breakfast": [
                "百合粥（鲜百合 30g，大米 50g，玉竹 6g，枸杞子 2g）",
                "煮鸡蛋（鸡蛋 50g）",
                "凉拌莴笋丝（莴笋 100g）",
                "脱脂牛奶（300mL）"
            ],
            "lunch": [
                "杂粮饭（大米 40g，小米 20g，薏苡仁 9g）",
                "洋葱炒西红柿（洋葱 100g，西红柿 100g）",
                "空心菜炒鸡蛋（空心菜 100g，鸡蛋 20g）",
                "豆腐海带汤（海带 10g，豆腐 20g，葛根 9g，鲜菊苣叶 30g）"
            ],
            "tea": "百合葛根菊苣茶（百合 6g，葛根 6g，菊苣 6g）",
            "dinner": [
                "黑米饭（大米 40g，黑米 20g）",
                "凉拌海蜇皮（海蜇皮 100g）",
                "丝瓜鸡蛋汤（丝瓜 200g，鸡蛋 20g）"
            ],
            "snack": "猕猴桃（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "秋季"
        },
        {
            "id": 56,
            "breakfast": [
                "玉米面馒头（玉米面粉 40g，面粉 40g）",
                "煮鸡蛋（鸡蛋 50g）",
                "低脂牛奶（300mL）",
                "清炒圆白菜（圆白菜 100g）"
            ],
            "lunch": [
                "杂粮米饭（黑米 10g，大米 40g，小米 20g）",
                "西红柿炒菜花（西红柿 100g，菜花 100g）",
                "丝瓜炒猪血（丝瓜 100g，猪血 50g）",
                "萝卜汤（白萝卜 50g）"
            ],
            "tea": "百合枸杞子菊苣茶（百合 6g，枸杞子 3g，菊苣 6g）",
            "dinner": [
                "二米饭（大米 40g，小米 20g）",
                "百合炒笋片（鲜百合 20g，莴笋 100g，西兰花 20g）",
                "莲藕汤（莲藕 50g，胡萝卜 20g，小白菜 100g）"
            ],
            "snack": "葡萄（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "秋季"
        },
        {
            "id": 57,
            "breakfast": [
                "鸡蛋肠粉（粘米粉 20g，玉米淀粉 20g，鸡蛋 50g，生菜 100g）",
                "脱脂牛奶（300mL）",
                "凉拌胡萝卜丝（胡萝卜 100g）"
            ],
            "lunch": [
                "杂粮米饭（黑米 10g，大米 40g，小米 10g，青稞 10g）",
                "彩椒拌海蜇皮（柿子椒 100g，海蜇皮 50g）",
                "西芹炒百合（西芹 100g，鲜百合 50g，胡萝卜 50g，枸杞子 3g）",
                "竹荪丝瓜汤（竹荪 20g，丝瓜 100g）"
            ],
            "tea": "山药薏苡仁菊苣茶（山药 6g，薏苡仁 6g，菊苣 6g）",
            "dinner": [
                "紫薯饭（紫薯 30g，大米 30g）",
                "小油菜烧豆腐（小油菜 100g，豆腐 50g）",
                "紫甘蓝拌白萝卜（紫甘蓝 100g，白萝卜 100g）",
                "丝瓜鸡蛋汤（丝瓜 100g，鸡蛋 20g）"
            ],
            "snack": "梨（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "秋季"
        },
        {
            "id": 58,
            "breakfast": [
                "素包子（油菜 50g，胡萝卜 20g，面粉 50g）",
                "煮鸡蛋（鸡蛋 50g）",
                "脱脂牛奶（300mL）",
                "凉拌黄瓜（黄瓜 50g）"
            ],
            "lunch": [
                "玉米饭（玉米粒 20g，大米 60g）",
                "萝卜丝拌海蜇皮（白萝卜 100g，海蜇皮 100g）",
                "蒜蓉茼蒿（茼蒿 150g）",
                "丝瓜枸杞豆腐汤（丝瓜 100g，豆腐 30g，枸杞子 3g）"
            ],
            "tea": "菊花枸杞菊苣薏苡仁茶（菊花 3g，枸杞子 3g，菊苣 3g，薏苡仁 6g）",
            "dinner": [
                "二米饭（大米 40g，小米 20g）",
                "爆炒圆白菜（圆白菜 100g）",
                "凉拌海蜇头（海蜇 100g）",
                "西红柿鸡蛋汤（西红柿 100g，鸡蛋 30g）"
            ],
            "snack": "樱桃（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "冬季"
        },
        {
            "id": 59,
            "breakfast": [
                "山药橘皮小米粥（鲜山药 60g，葛根 9g，小米 40g，大枣 2g，橘皮 2g）",
                "煮鸡蛋（鸡蛋 50g）",
                "低脂牛奶（300mL）",
                "黄瓜拌洋葱（黄瓜 100g，洋葱 50g）"
            ],
            "lunch": [
                "杂粮饭（黑米 20g，大米 60g）",
                "油麦菜炒菊苣（油麦菜 100g，鲜菊苣叶 50g）",
                "莲藕炒海参（海参 50g，莲藕 100g，西兰花 30g）",
                "荠菜豆腐汤（荠菜 100g，豆腐 50g）"
            ],
            "tea": "菊花菊苣葛根薏苡仁茶（菊花 3g，菊苣 3g，葛根 6g，薏苡仁 6g）",
            "dinner": [
                "杂粮饭（玉米粒 20g，大米 40g）",
                "猪血炒菊苣（鲜菊苣叶 100g，猪血 50g）",
                "凉拌胡萝卜（胡萝卜 100g）",
                "芹菜炒豆腐干（芹菜 100g，豆腐干 30g）"
            ],
            "snack": "草莓（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "冬季"
        },
        {
            "id": 60,
            "breakfast": [
                "鸡蛋苕粉（鸡蛋 50g，苕粉 60g，生菜 50g）",
                "脱脂牛奶（300mL）",
                "凉拌莴笋（莴笋 100g）"
            ],
            "lunch": [
                "紫米饭（紫米 20g，大米 50g）",
                "冬瓜炖豆腐（冬瓜 200g，豆腐 50g）",
                "黄瓜拌海蜇（海蜇皮 100g，黄瓜 100g）",
                "西红柿玉米鸡蛋汤（西红柿 100g，玉米粒 30g，鸡蛋 20g）"
            ],
            "tea": "桑叶菊苣薏苡仁茶（桑叶 3g，菊苣 3g，薏苡仁 6g）",
            "dinner": [
                "玉米薏苡仁粥（玉米粒 20g，薏苡仁 9g，葛根 9g，橘皮 1g，大枣 2g，大米 50g）",
                "西芹炒百合（西芹 100g，鲜百合 30g，枸杞子 2g）",
                "清炒山药（鲜山药 50g）",
                "拌豆腐丝（豆腐丝 50g）"
            ],
            "snack": "苹果（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "沿海地区",
            "season": "冬季"
        },
        {
            "id": 61,
            "breakfast": [
                "全麦馒头（全麦面粉 20g，面粉 45g）",
                "煮鸡蛋（鸡蛋 50g）",
                "羊奶（300mL）",
                "凉拌土豆丝（土豆 50g）"
            ],
            "lunch": [
                "杂粮饭（糙米 20g，大米 50g，薏苡仁 9g）",
                "青椒炒鸭血（鸭血 50g，柿子椒 50g）",
                "清炒圆白菜（圆白菜 100g）",
                "丝瓜鸡蛋汤（丝瓜 100g，鸡蛋 30g）"
            ],
            "tea": "葛根菊苣菊花茶（葛根 3g，菊苣 3g，菊花 3g）",
            "dinner": [
                "拉条子（柿子椒 30g，平菇 30g，面粉 60g）",
                "西红柿炒茄子（西红柿 100g，茄子 100g，柿子椒 50g）",
                "青菜汤（上海青 100g，豆腐 60g）"
            ],
            "snack": "草莓（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "春季"
        },
        {
            "id": 62,
            "breakfast": [
                "山药薤白粥（鲜山药 60g，薤白 6g，生姜 6g，大米 40g，黄芪 9g）",
                "煮鸡蛋（鸡蛋 50g）",
                "脱脂牛奶（300mL）",
                "拌土豆丝（土豆 100g）"
            ],
            "lunch": [
                "杂粮饭（黑米 10g，大米 40g，小米 10g，薏苡仁 9g）",
                "青椒炒鸡蛋（柿子椒 100g，鸡蛋 30g）",
                "荠菜拌豆腐（荠菜 100g，豆腐 50g）",
                "青菜木耳汤（油菜 100g，木耳【水发】20g）"
            ],
            "tea": "桑叶葛根菊花茶（桑叶 3g，葛根 3g，菊花 3g）",
            "dinner": [
                "玉米面馒头（玉米面粉 40g，面粉 40g，茯苓粉 3g）",
                "洋葱拌黄瓜（洋葱 50g，黄瓜 100g）",
                "蒜蓉油麦菜（油麦菜 100g）",
                "萝卜豆腐汤（豆腐 50g，萝卜 100g）"
            ],
            "snack": "梨（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "春季"
        },
        {
            "id": 63,
            "breakfast": [
                "双色花卷（面粉 50g，南瓜 30g）",
                "煮鸡蛋（鸡蛋 50g）",
                "脱脂牛奶（300mL）",
                "鱼腥草拌莴笋（鱼腥草 20g，莴笋 100g）"
            ],
            "lunch": [
                "青稞面条（青稞面粉 80g）",
                "萝卜炒猪血（白萝卜 100g，猪血 60g）",
                "雪里蕻炒百合（雪里蕻 100g，鲜百合 30g，枸杞子 2g）"
            ],
            "tea": "桑叶菊苣葛根茶（桑叶 3g，菊苣 3g，葛根 3g）",
            "dinner": [
                "杂粮饭（大米 40g，燕麦 20g）",
                "醋熘白菜（白菜 100g）",
                "西红柿炒鸡蛋（西红柿 100g，鸡蛋 30g）",
                "冬瓜薏苡仁豆腐汤（豆腐 50g，冬瓜 100g，香菜 10g，薏苡仁 9g）"
            ],
            "snack": "圣女果（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "春季"
        },
        {
            "id": 64,
            "breakfast": [
                "玉米糌粑（玉米面粉 30g，全麦面粉 10g，青稞面粉 30 克）",
                "煮鸡蛋（鸡蛋 50g）",
                "低脂牛奶（300mL）",
                "黄瓜拌木耳（黄瓜 100g，木耳【水发】20g）"
            ],
            "lunch": [
                "二米饭（大米 50g，小米 20g）",
                "猪血炒菊苣（鲜菊苣叶 60g，猪血 50g）",
                "虎皮尖椒（尖椒 100g）",
                "丝瓜鸡蛋汤（丝瓜 100g，鸡蛋 30g）"
            ],
            "tea": "金银花栀子葛根茶（金银花 3g，栀子 3g，葛根 6g）",
            "dinner": [
                "小米南瓜粥（小米 30g，鲜山药 50g，大枣 2g，南瓜 100g）",
                "西红柿炒豆腐（西红柿 50g，豆腐 50g）",
                "蒜蓉空心菜（空心菜 100g）",
                "青椒茄丁包（柿子椒 30g，茄子 50g，面粉 40g）"
            ],
            "snack": "苹果（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "夏季"
        },
        {
            "id": 65,
            "breakfast": [
                "全麦面包（全麦面粉 20g，高筋面粉 40g）",
                "煮鸡蛋（鸡蛋 50g）",
                "脱脂牛奶（300mL）",
                "西芹拌百合（芹菜 100g，鲜百合 30g）"
            ],
            "lunch": [
                "紫米饭（大米 40g，紫米 30g）",
                "苦瓜炒蛋（苦瓜 100g，鸡蛋 30g，柿子椒 50g）",
                "蒜泥茄子（茄子 100g）",
                "胡萝卜莲藕汤（胡萝卜 50g，莲藕 30g）"
            ],
            "tea": "金银花菊苣薏苡仁茶（金银花 3g，菊苣 3g，薏苡仁 6g）",
            "dinner": [
                "杂粮饭（大米 40g，小米 10g，青稞 10g）",
                "长豆角炒茄子（豇豆 100g，茄子 100g）",
                "百合洋葱拌甘蓝（鲜百合 20g，洋葱 50g，紫甘蓝 50g）",
                "冬瓜豆腐汤（冬瓜 60g，豆腐 50g，薏苡仁 9g）"
            ],
            "snack": "西瓜（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "夏季"
        },
        {
            "id": 66,
            "breakfast": [
                "玉米面馒头（玉米面粉 30g，面粉 30g，茯苓粉 3g）",
                "煮鸡蛋（鸡蛋 50g）",
                "脱脂牛奶（300mL）",
                "凉拌马齿苋（马齿苋 30g）"
            ],
            "lunch": [
                "荷叶黑米饭（鲜荷叶 半张，黑米 20g，大米 30g）",
                "丝瓜炒鸭血（丝瓜 100g，鸭血 30g）",
                "西红柿炒茄子（西红柿 100g，茄子 100g）",
                "莲藕蔬菜汤（莲藕 20g，胡萝卜 20g，娃娃菜 100g，赤小豆 15g）"
            ],
            "tea": "金银花葛根薏苡仁茶（金银花 3g，葛根 3g，薏苡仁 6g）",
            "dinner": [
                "蔬菜面（面条 50g，鲜菊苣叶 50g）",
                "干煸豇豆（豇豆 100g，柿子椒 50g）",
                "百合蒸南瓜（南瓜 100g，鲜百合 30g）"
            ],
            "snack": "火龙果（100g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "夏季"
        },
        {
            "id": 67,
            "breakfast": [
                "蔬菜饼（面粉 60g，菊苣粉 15g，胡萝卜 20g）",
                "煮鸡蛋（鸡蛋 50g）",
                "羊奶（300mL）",
                "炝拌白菜（大白菜 50g）"
            ],
            "lunch": [
                "杂粮饭（大米 30g，小米 10g，青稞 20g）",
                "白菜粉条炖猪血（白菜 100g，红薯粉条 30g，猪血 50g）",
                "蒜泥菠菜（菠菜 100g）",
                "萝卜汤（白萝卜 50g，玉米粒 40g）"
            ],
            "tea": "百合栀子葛根茶（百合 6g，栀子 6g，葛根 6g）",
            "dinner": [
                "紫薯饭（紫薯 30g，大米 30g）",
                "西红柿炒蛋（西红柿 100g，鸡蛋 20g）",
                "青椒炒豆腐（柿子椒 50g，豆腐 50g）",
                "百合丝瓜汤（鲜百合 20g，丝瓜 100g）"
            ],
            "snack": "梨（100g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "秋季"
        },
        {
            "id": 68,
            "breakfast": [
                "玉米面馒头（玉米面粉 40g，面粉 20g，茯苓粉 3g）",
                "煮鸡蛋（鸡蛋 50g）",
                "脱脂牛奶（300mL）",
                "凉拌莴笋丝（莴笋 100g）"
            ],
            "lunch": [
                "二米饭（大米 40g，小米 20g）",
                "猪血炒菊苣（鲜菊苣叶 60g，猪血 50g）",
                "蒜蓉红薯叶（红薯叶 100g）",
                "青菜蛋花汤（鸡蛋 30g，小青菜 100g）"
            ],
            "tea": "百合葛根菊苣茶（百合 6g，葛根 6g，菊苣 6g）",
            "dinner": [
                "荷叶玉米须粥（荷叶 9g，玉米须 10g，大米 40g）",
                "洋葱炒豆腐（洋葱 100g，豆腐 50g）",
                "西红柿炒菜花（菜花 100g，西红柿 100g）"
            ],
            "snack": "橘子（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "秋季"
        },
        {
            "id": 69,
            "breakfast": [
                "全麦面包（全麦面粉 20g，高筋面粉 40g）",
                "煮鸡蛋（鸡蛋 50g）",
                "低脂牛奶（300mL）",
                "白灼秋葵（秋葵 100g）"
            ],
            "lunch": [
                "杂粮饭（黑米 20g，大米 60g）",
                "黄瓜拌海蜇（黄瓜 100g，海蜇皮 50g，柿子椒 50g）",
                "雪里蕻炒百合（雪里蕻 100g，鲜百合 30g，枸杞子 2g）",
                "西葫芦豆腐汤（西葫芦 100g，豆腐 50g）"
            ],
            "tea": "百合菊苣荷叶茶（百合 6g，菊苣 6g，荷叶 3g）",
            "dinner": [
                "紫薯米饭（紫薯 40g，大米 40g）",
                "小油菜烧豆腐（小油菜 100g，豆腐 50g）",
                "紫甘蓝拌白萝卜（紫甘蓝 100g，白萝卜 100g）",
                "丝瓜鸡蛋汤（丝瓜 100g，鸡蛋 20g）"
            ],
            "snack": "橙子（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "秋季"
        },
        {
            "id": 70,
            "breakfast": [
                "山药茯苓粥（鲜山药 50g，茯苓 9g，大米 40g，大枣 2g，橘皮 2g）",
                "煮鸡蛋（鸡蛋 50g）",
                "羊奶（300mL）",
                "芹菜炒百合（芹菜 100g，鲜百合 20g）"
            ],
            "lunch": [
                "杂粮饭（黑米 20g，大米 60g）",
                "蒜苔炒猪血（蒜苔 100g，猪血 50g）",
                "清炒芥兰（芥兰 100g）",
                "冬瓜萝卜汤（白萝卜 50g，冬瓜 50g，鸡蛋 20g，薏苡仁 9g）"
            ],
            "tea": "生姜大枣薏米葛根茶（生姜 3g，大枣 3g，薏苡仁 6g，葛根 6g）",
            "dinner": [
                "二米饭（大米 40g，小米 20g）",
                "莴笋炒山药（莴笋 100g，鲜山药 30g）",
                "白灼生菜（生菜 100g）",
                "西红柿黄瓜豆腐汤（西红柿 100g，黄瓜 50g，豆腐 50g）"
            ],
            "snack": "苹果（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "冬季"
        },
        {
            "id": 71,
            "breakfast": [
                "小白菜素包（面粉 60g，小白菜 70g，胡萝卜 10g）",
                "煮鸡蛋（鸡蛋 50g）",
                "脱脂牛奶（300mL）",
                "黄瓜拌木耳（黄瓜 50g，木耳【水发】10g）"
            ],
            "lunch": [
                "杂粮饭（玉米粒 20g，大米 50g）",
                "冬笋烧香菇（鲜香菇 50g，冬笋 100g）",
                "手撕圆白菜（圆白菜 100g）",
                "西红柿金针菇鸡蛋汤（西红柿 100g，金针菇 20g，鸡蛋 30g）"
            ],
            "tea": "生姜葛根菊苣茶（生姜 3g，葛根 6g，菊苣 6g）",
            "dinner": [
                "杂粮饭（黑米 20g，大米 40g）",
                "洋葱炒豆腐（洋葱 100g，豆腐 50g）",
                "虎皮尖椒（尖椒 50g）",
                "小白菜冬瓜薏苡仁汤（小白菜 100g，冬瓜 50g，薏苡仁 9g）"
            ],
            "snack": "香梨（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "冬季"
        },
        {
            "id": 72,
            "breakfast": [
                "全麦面包（全麦面粉 20g，高筋面粉 40g）",
                "煮鸡蛋（鸡蛋 50g）",
                "脱脂牛奶（300mL）",
                "蒜蓉油麦菜（油麦菜 100g）"
            ],
            "lunch": [
                "杂粮饭（燕麦 20g，大米 60g）",
                "蒜苔胡萝卜炒蛋（蒜苔 100g，胡萝卜 50g，鸡蛋 30g）",
                "凉拌菊苣叶（鲜菊苣叶 60g）",
                "黄豆芽炒猪血（黄豆芽 100g，猪血 30g）"
            ],
            "tea": "生姜菊苣薏苡仁茶（生姜 3g，菊苣 6g，薏苡仁 6g）",
            "dinner": [
                "紫薯饭（紫薯 40g，大米 30g）",
                "冬瓜烧豆腐（冬瓜 100g，豆腐 50g）",
                "醋熘白菜（白菜 100g）",
                "西红柿鸡蛋汤（西红柿 100g，鸡蛋 30g）"
            ],
            "snack": "柚子（200g）",
            "quota": "植物油 25g，盐 4g",
            "application": "高原地区",
            "season": "冬季"
        }
    ],
    "Copyright": "Copyright © Nicloas-kings 2024"
}