feat: seed 30 starter recipes spanning chicken/beef/pork/fish/vegetarian

backend/alembic/versions/0007_seed_recipes.py

@@ -4,6 +4,7 @@ Revision ID: 0007
 Revises: 0006
 Create Date: 2026-05-05
 """
+import json
 from decimal import Decimal
 
 from alembic import op
@@ -106,14 +107,726 @@ def _upsert_ingredients() -> None:
         )
 
 
+# 30 starter recipes. Each entry:
+# (name, prep_min, cook_min, servings, cuisine_tags, dietary_tags,
+#  protein_type, calories_per_serving,
+#  ingredients [(canonical_name, qty, unit), ...],
+#  instructions [str, ...])
+RECIPES = [
+    # ---------- Chicken (8) ----------
+    (
+        "Sheet-Pan Chicken Thighs with Roasted Vegetables",
+        10, 30, 4, ["american"], [], "chicken", 520,
+        [
+            ("Chicken Thighs, Boneless Skinless", 2.0, "lb"),
+            ("Olive Oil", 2.0, "tbsp"),
+            ("Broccoli", 1.0, "lb"),
+            ("Sweet Potato", 2.0, "ea"),
+            ("Salt, Kosher", 1.0, "tsp"),
+            ("Black Pepper", 0.5, "tsp"),
+        ],
+        [
+            "Preheat oven to 425F.",
+            "Toss chicken and vegetables with olive oil, salt, and pepper on a sheet pan.",
+            "Roast 30 minutes until chicken reads 165F internal.",
+            "Rest 5 minutes before serving.",
+        ],
+    ),
+    (
+        "Chicken Tikka Masala",
+        15, 25, 4, ["indian"], [], "chicken", 610,
+        [
+            ("Chicken Breast, Boneless Skinless", 1.5, "lb"),
+            ("Greek Yogurt, Plain", 0.5, "cup"),
+            ("Curry Powder", 2.0, "tsp"),
+            ("Diced Tomatoes, Canned", 1.0, "can"),
+            ("Coconut Milk, Canned", 1.0, "can"),
+            ("Garlic", 3.0, "clove"),
+            ("Ginger, Fresh", 1.0, "tbsp"),
+            ("Yellow Onion", 1.0, "ea"),
+            ("Salt, Kosher", 1.0, "tsp"),
+        ],
+        [
+            "Marinate diced chicken in yogurt and curry powder 10 minutes.",
+            "Saute onion, garlic, and ginger until soft.",
+            "Add chicken; brown 5 minutes.",
+            "Stir in tomatoes and coconut milk; simmer 15 minutes.",
+            "Season with salt; serve over rice.",
+        ],
+    ),
+    (
+        "Lemon Garlic Chicken Piccata",
+        10, 20, 4, ["italian"], [], "chicken", 480,
+        [
+            ("Chicken Breast, Boneless Skinless", 1.5, "lb"),
+            ("Butter, Unsalted", 3.0, "tbsp"),
+            ("Garlic", 3.0, "clove"),
+            ("Lemon", 2.0, "ea"),
+            ("Chicken Broth", 1.0, "cup"),
+            ("Parsley, Italian", 0.25, "bunch"),
+            ("Salt, Kosher", 1.0, "tsp"),
+        ],
+        [
+            "Pound chicken to even thickness; season with salt.",
+            "Sear in butter 4 minutes per side; remove.",
+            "Add garlic, lemon juice, and broth to pan; reduce 5 minutes.",
+            "Return chicken to pan; spoon sauce over.",
+            "Garnish with parsley.",
+        ],
+    ),
+    (
+        "Thai Basil Chicken Stir-Fry",
+        10, 12, 4, ["thai", "asian"], [], "chicken", 460,
+        [
+            ("Chicken Thighs, Boneless Skinless", 1.5, "lb"),
+            ("Soy Sauce", 3.0, "tbsp"),
+            ("Garlic", 4.0, "clove"),
+            ("Bell Pepper, Red", 1.0, "ea"),
+            ("Ginger, Fresh", 1.0, "tbsp"),
+            ("Olive Oil", 2.0, "tbsp"),
+            ("Rice, Long-Grain White", 1.5, "cup"),
+        ],
+        [
+            "Cook rice per package directions.",
+            "Heat oil in wok; add garlic and ginger 30 seconds.",
+            "Add diced chicken; stir-fry 6 minutes.",
+            "Add bell pepper and soy sauce; cook 4 minutes more.",
+            "Serve over rice.",
+        ],
+    ),
+    (
+        "Chicken Fajitas",
+        10, 15, 4, ["mexican"], [], "chicken", 510,
+        [
+            ("Chicken Breast, Boneless Skinless", 1.5, "lb"),
+            ("Bell Pepper, Red", 1.0, "ea"),
+            ("Bell Pepper, Green", 1.0, "ea"),
+            ("Yellow Onion", 1.0, "ea"),
+            ("Cumin, Ground", 1.5, "tsp"),
+            ("Paprika, Smoked", 1.0, "tsp"),
+            ("Olive Oil", 2.0, "tbsp"),
+            ("Tortilla, Flour", 8.0, "ea"),
+            ("Lime", 1.0, "ea"),
+            ("Salt, Kosher", 1.0, "tsp"),
+        ],
+        [
+            "Slice chicken and vegetables into strips.",
+            "Toss with cumin, paprika, salt, and oil.",
+            "Sear chicken in hot skillet 6 minutes; remove.",
+            "Cook peppers and onions 6 minutes.",
+            "Combine, squeeze lime, and serve in warm tortillas.",
+        ],
+    ),
+    (
+        "Mediterranean Chicken Bowls",
+        15, 20, 4, ["mediterranean"], [], "chicken", 540,
+        [
+            ("Chicken Breast, Boneless Skinless", 1.25, "lb"),
+            ("Olive Oil", 2.0, "tbsp"),
+            ("Lemon", 1.0, "ea"),
+            ("Chickpeas, Canned", 1.0, "can"),
+            ("Spinach, Fresh", 4.0, "oz"),
+            ("Tomato, Roma", 2.0, "ea"),
+            ("Greek Yogurt, Plain", 0.5, "cup"),
+            ("Garlic", 2.0, "clove"),
+            ("Salt, Kosher", 1.0, "tsp"),
+        ],
+        [
+            "Marinate chicken in olive oil, lemon juice, garlic, and salt 10 minutes.",
+            "Grill or pan-sear chicken 6 minutes per side; slice.",
+            "Warm chickpeas in skillet 3 minutes.",
+            "Assemble bowls with spinach, tomato, chickpeas, chicken.",
+            "Top with yogurt and a lemon wedge.",
+        ],
+    ),
+    (
+        "Honey Soy Glazed Chicken",
+        10, 20, 4, ["asian"], [], "chicken", 500,
+        [
+            ("Chicken Thighs, Boneless Skinless", 2.0, "lb"),
+            ("Soy Sauce", 4.0, "tbsp"),
+            ("Garlic", 3.0, "clove"),
+            ("Ginger, Fresh", 1.0, "tbsp"),
+            ("Rice, Long-Grain White", 1.5, "cup"),
+            ("Broccoli", 0.75, "lb"),
+        ],
+        [
+            "Cook rice per package directions; steam broccoli.",
+            "Whisk soy sauce, garlic, and ginger.",
+            "Sear chicken 4 minutes per side.",
+            "Pour sauce over; simmer 6 minutes until glazed.",
+            "Slice and serve over rice with broccoli.",
+        ],
+    ),
+    (
+        "Creamy Tuscan Chicken",
+        10, 20, 4, ["italian"], [], "chicken", 620,
+        [
+            ("Chicken Breast, Boneless Skinless", 1.5, "lb"),
+            ("Butter, Unsalted", 2.0, "tbsp"),
+            ("Garlic", 3.0, "clove"),
+            ("Spinach, Fresh", 4.0, "oz"),
+            ("Tomato, Roma", 2.0, "ea"),
+            ("Milk, Whole", 1.0, "cup"),
+            ("Parmesan, Grated", 4.0, "tbsp"),
+            ("Italian Seasoning", 1.0, "tsp"),
+            ("Salt, Kosher", 1.0, "tsp"),
+        ],
+        [
+            "Season chicken with salt and Italian seasoning; sear in butter 5 minutes per side.",
+            "Remove chicken; add garlic and tomato to pan 2 minutes.",
+            "Stir in milk and parmesan; simmer 4 minutes.",
+            "Add spinach until wilted.",
+            "Return chicken to sauce and serve.",
+        ],
+    ),
+
+    # ---------- Beef (4) ----------
+    (
+        "Spaghetti Bolognese",
+        10, 30, 4, ["italian"], [], "beef", 640,
+        [
+            ("Ground Beef, 85/15", 1.0, "lb"),
+            ("Pasta, Spaghetti", 1.0, "lb"),
+            ("Yellow Onion", 1.0, "ea"),
+            ("Carrot", 2.0, "ea"),
+            ("Celery", 2.0, "stalk"),
+            ("Garlic", 3.0, "clove"),
+            ("Diced Tomatoes, Canned", 1.0, "can"),
+            ("Italian Seasoning", 1.0, "tsp"),
+            ("Olive Oil", 2.0, "tbsp"),
+            ("Salt, Kosher", 1.0, "tsp"),
+        ],
+        [
+            "Saute onion, carrot, celery, and garlic in olive oil 6 minutes.",
+            "Add ground beef; brown 8 minutes.",
+            "Stir in tomatoes and Italian seasoning; simmer 20 minutes.",
+            "Cook spaghetti to al dente; drain.",
+            "Toss pasta with sauce; season with salt.",
+        ],
+    ),
+    (
+        "Classic Beef Tacos",
+        10, 15, 4, ["mexican"], [], "beef", 560,
+        [
+            ("Ground Beef, 85/15", 1.0, "lb"),
+            ("Yellow Onion", 1.0, "ea"),
+            ("Cumin, Ground", 1.5, "tsp"),
+            ("Paprika, Smoked", 1.0, "tsp"),
+            ("Tortilla, Corn", 8.0, "ea"),
+            ("Cheddar Cheese, Sharp", 4.0, "oz"),
+            ("Salsa, Jarred", 4.0, "tbsp"),
+            ("Cilantro", 0.25, "bunch"),
+            ("Lime", 1.0, "ea"),
+            ("Salt, Kosher", 1.0, "tsp"),
+        ],
+        [
+            "Brown beef and diced onion 8 minutes.",
+            "Add cumin, paprika, salt; cook 2 minutes more.",
+            "Warm tortillas in dry skillet.",
+            "Assemble tacos with beef, cheese, salsa, cilantro.",
+            "Squeeze lime over and serve.",
+        ],
+    ),
+    (
+        "Korean-Style Beef Bowls",
+        10, 12, 4, ["asian", "korean"], [], "beef", 580,
+        [
+            ("Ground Beef, 85/15", 1.0, "lb"),
+            ("Soy Sauce", 4.0, "tbsp"),
+            ("Garlic", 3.0, "clove"),
+            ("Ginger, Fresh", 1.0, "tbsp"),
+            ("Rice, Long-Grain White", 1.5, "cup"),
+            ("Broccoli", 0.75, "lb"),
+        ],
+        [
+            "Cook rice and steam broccoli.",
+            "Brown beef 5 minutes; drain excess fat.",
+            "Add garlic, ginger, soy sauce; simmer 4 minutes.",
+            "Spoon over rice with broccoli alongside.",
+        ],
+    ),
+    (
+        "Slow-Braised Beef Stew",
+        15, 120, 6, ["american"], [], "beef", 560,
+        [
+            ("Ground Beef, 85/15", 1.5, "lb"),
+            ("Yellow Onion", 1.0, "ea"),
+            ("Carrot", 3.0, "ea"),
+            ("Celery", 2.0, "stalk"),
+            ("Sweet Potato", 2.0, "ea"),
+            ("Diced Tomatoes, Canned", 1.0, "can"),
+            ("Chicken Broth", 3.0, "cup"),
+            ("Olive Oil", 2.0, "tbsp"),
+            ("Salt, Kosher", 1.5, "tsp"),
+            ("Black Pepper", 0.5, "tsp"),
+        ],
+        [
+            "Brown beef in olive oil; remove.",
+            "Saute onion, carrot, celery 6 minutes.",
+            "Return beef; add tomatoes, broth, sweet potato, salt, pepper.",
+            "Cover; simmer low 2 hours until tender.",
+            "Adjust seasoning and serve.",
+        ],
+    ),
+
+    # ---------- Turkey (3) ----------
+    (
+        "Turkey Chili",
+        10, 30, 6, ["american"], [], "turkey", 430,
+        [
+            ("Ground Turkey", 1.25, "lb"),
+            ("Black Beans, Canned", 2.0, "can"),
+            ("Diced Tomatoes, Canned", 1.0, "can"),
+            ("Yellow Onion", 1.0, "ea"),
+            ("Bell Pepper, Red", 1.0, "ea"),
+            ("Cumin, Ground", 2.0, "tsp"),
+            ("Paprika, Smoked", 1.0, "tsp"),
+            ("Garlic", 3.0, "clove"),
+            ("Olive Oil", 2.0, "tbsp"),
+            ("Salt, Kosher", 1.0, "tsp"),
+        ],
+        [
+            "Saute onion, pepper, garlic in oil 6 minutes.",
+            "Add turkey; brown 8 minutes.",
+            "Stir in cumin, paprika, salt.",
+            "Add tomatoes and beans; simmer 20 minutes.",
+            "Adjust seasoning and serve.",
+        ],
+    ),
+    (
+        "Turkey Meatballs in Marinara",
+        15, 25, 4, ["italian"], [], "turkey", 540,
+        [
+            ("Ground Turkey", 1.25, "lb"),
+            ("Eggs, Large", 1.0, "ea"),
+            ("Parmesan, Grated", 4.0, "tbsp"),
+            ("Italian Seasoning", 1.0, "tsp"),
+            ("Garlic", 3.0, "clove"),
+            ("Diced Tomatoes, Canned", 1.0, "can"),
+            ("Pasta, Spaghetti", 0.75, "lb"),
+            ("Olive Oil", 2.0, "tbsp"),
+            ("Salt, Kosher", 1.0, "tsp"),
+        ],
+        [
+            "Mix turkey, egg, parmesan, half the garlic, salt; form 16 meatballs.",
+            "Brown meatballs in oil 6 minutes.",
+            "Add remaining garlic, tomatoes, Italian seasoning; simmer 18 minutes.",
+            "Cook spaghetti to al dente; drain.",
+            "Serve meatballs and sauce over pasta.",
+        ],
+    ),
+    (
+        "Turkey Lettuce Wraps",
+        10, 12, 4, ["asian"], [], "turkey", 380,
+        [
+            ("Ground Turkey", 1.0, "lb"),
+            ("Soy Sauce", 3.0, "tbsp"),
+            ("Garlic", 2.0, "clove"),
+            ("Ginger, Fresh", 1.0, "tbsp"),
+            ("Bell Pepper, Red", 1.0, "ea"),
+            ("Cilantro", 0.25, "bunch"),
+            ("Lime", 1.0, "ea"),
+            ("Olive Oil", 1.0, "tbsp"),
+        ],
+        [
+            "Heat oil; saute garlic and ginger 30 seconds.",
+            "Add turkey; brown 6 minutes.",
+            "Stir in diced bell pepper and soy sauce; cook 4 minutes.",
+            "Spoon into lettuce leaves; top with cilantro and lime.",
+        ],
+    ),
+
+    # ---------- Pork (3) ----------
+    (
+        "Pan-Seared Pork Chops with Apple Glaze",
+        10, 18, 4, ["american"], [], "pork", 520,
+        [
+            ("Pork Chops, Bone-In", 2.0, "lb"),
+            ("Butter, Unsalted", 2.0, "tbsp"),
+            ("Garlic", 2.0, "clove"),
+            ("Chicken Broth", 0.5, "cup"),
+            ("Salt, Kosher", 1.0, "tsp"),
+            ("Black Pepper", 0.5, "tsp"),
+        ],
+        [
+            "Season chops with salt and pepper.",
+            "Sear in butter 5 minutes per side.",
+            "Add garlic and broth; simmer 4 minutes.",
+            "Spoon pan sauce over chops and serve.",
+        ],
+    ),
+    (
+        "Pork Carnitas Tacos",
+        15, 150, 6, ["mexican"], [], "pork", 580,
+        [
+            ("Pork Chops, Bone-In", 2.5, "lb"),
+            ("Yellow Onion", 1.0, "ea"),
+            ("Garlic", 4.0, "clove"),
+            ("Cumin, Ground", 1.5, "tsp"),
+            ("Lime", 2.0, "ea"),
+            ("Tortilla, Corn", 12.0, "ea"),
+            ("Cilantro", 0.5, "bunch"),
+            ("Salt, Kosher", 1.5, "tsp"),
+            ("Chicken Broth", 1.0, "cup"),
+        ],
+        [
+            "Cube pork; season with salt and cumin.",
+            "Combine pork, onion, garlic, broth, and lime juice in pot.",
+            "Cover; simmer 2.5 hours until shreddable.",
+            "Shred pork; broil 4 minutes for crispy edges.",
+            "Serve in warm tortillas with cilantro and lime.",
+        ],
+    ),
+    (
+        "Pork Stir-Fry with Bell Peppers",
+        10, 12, 4, ["asian"], [], "pork", 470,
+        [
+            ("Pork Chops, Bone-In", 1.25, "lb"),
+            ("Bell Pepper, Red", 1.0, "ea"),
+            ("Bell Pepper, Green", 1.0, "ea"),
+            ("Soy Sauce", 3.0, "tbsp"),
+            ("Garlic", 3.0, "clove"),
+            ("Ginger, Fresh", 1.0, "tbsp"),
+            ("Olive Oil", 2.0, "tbsp"),
+            ("Rice, Long-Grain White", 1.5, "cup"),
+        ],
+        [
+            "Cook rice per package directions.",
+            "Slice pork off bone into strips.",
+            "Stir-fry pork in oil 5 minutes; remove.",
+            "Cook peppers, garlic, ginger 4 minutes.",
+            "Return pork; add soy sauce; cook 2 minutes; serve over rice.",
+        ],
+    ),
+
+    # ---------- Fish / Seafood (3) ----------
+    (
+        "Lemon Herb Baked Salmon",
+        5, 18, 4, ["mediterranean"], [], "fish", 480,
+        [
+            ("Salmon Fillet", 1.5, "lb"),
+            ("Lemon", 1.0, "ea"),
+            ("Olive Oil", 2.0, "tbsp"),
+            ("Garlic", 2.0, "clove"),
+            ("Parsley, Italian", 0.25, "bunch"),
+            ("Salt, Kosher", 1.0, "tsp"),
+            ("Black Pepper", 0.5, "tsp"),
+        ],
+        [
+            "Preheat oven to 400F.",
+            "Place salmon on lined sheet; drizzle with oil and lemon juice.",
+            "Top with minced garlic, salt, pepper.",
+            "Bake 15 minutes until flaky.",
+            "Garnish with parsley.",
+        ],
+    ),
+    (
+        "Garlic Shrimp Scampi",
+        5, 12, 4, ["italian"], [], "fish", 520,
+        [
+            ("Shrimp, Peeled", 1.25, "lb"),
+            ("Pasta, Spaghetti", 0.75, "lb"),
+            ("Butter, Unsalted", 3.0, "tbsp"),
+            ("Garlic", 4.0, "clove"),
+            ("Lemon", 1.0, "ea"),
+            ("Parsley, Italian", 0.25, "bunch"),
+            ("Olive Oil", 1.0, "tbsp"),
+            ("Salt, Kosher", 1.0, "tsp"),
+        ],
+        [
+            "Cook pasta to al dente; reserve 0.5 cup water.",
+            "Saute garlic in butter and oil 1 minute.",
+            "Add shrimp; cook 4 minutes until pink.",
+            "Toss with pasta, lemon juice, reserved water, salt.",
+            "Top with parsley.",
+        ],
+    ),
+    (
+        "Shrimp Tacos with Cilantro Lime Slaw",
+        15, 8, 4, ["mexican"], [], "fish", 460,
+        [
+            ("Shrimp, Peeled", 1.0, "lb"),
+            ("Cumin, Ground", 1.0, "tsp"),
+            ("Paprika, Smoked", 1.0, "tsp"),
+            ("Olive Oil", 1.0, "tbsp"),
+            ("Tortilla, Corn", 8.0, "ea"),
+            ("Cilantro", 0.5, "bunch"),
+            ("Lime", 2.0, "ea"),
+            ("Sour Cream", 4.0, "tbsp"),
+            ("Avocado", 1.0, "ea"),
+            ("Salt, Kosher", 0.75, "tsp"),
+        ],
+        [
+            "Toss shrimp with cumin, paprika, salt, oil.",
+            "Sear 3 minutes per side.",
+            "Mix cilantro and lime juice with sour cream for slaw.",
+            "Warm tortillas; fill with shrimp, slaw, sliced avocado.",
+        ],
+    ),
+
+    # ---------- Vegetarian (5) ----------
+    (
+        "Black Bean Tacos",
+        5, 10, 4, ["mexican"], ["vegetarian"], "vegetarian", 410,
+        [
+            ("Black Beans, Canned", 2.0, "can"),
+            ("Cumin, Ground", 1.0, "tsp"),
+            ("Paprika, Smoked", 1.0, "tsp"),
+            ("Tortilla, Corn", 8.0, "ea"),
+            ("Avocado", 1.0, "ea"),
+            ("Salsa, Jarred", 4.0, "tbsp"),
+            ("Cilantro", 0.25, "bunch"),
+            ("Lime", 1.0, "ea"),
+            ("Salt, Kosher", 0.5, "tsp"),
+        ],
+        [
+            "Drain beans; warm with cumin, paprika, salt 6 minutes.",
+            "Mash slightly with fork.",
+            "Warm tortillas in dry skillet.",
+            "Fill with beans, avocado, salsa, cilantro.",
+            "Squeeze lime over and serve.",
+        ],
+    ),
+    (
+        "Chickpea Curry",
+        10, 25, 4, ["indian"], ["vegetarian", "vegan"], "vegetarian", 480,
+        [
+            ("Chickpeas, Canned", 2.0, "can"),
+            ("Coconut Milk, Canned", 1.0, "can"),
+            ("Yellow Onion", 1.0, "ea"),
+            ("Garlic", 3.0, "clove"),
+            ("Ginger, Fresh", 1.0, "tbsp"),
+            ("Curry Powder", 2.0, "tsp"),
+            ("Diced Tomatoes, Canned", 1.0, "can"),
+            ("Spinach, Fresh", 4.0, "oz"),
+            ("Rice, Long-Grain White", 1.5, "cup"),
+            ("Salt, Kosher", 1.0, "tsp"),
+        ],
+        [
+            "Cook rice per package directions.",
+            "Saute onion, garlic, ginger 5 minutes.",
+            "Stir in curry powder, tomatoes, coconut milk; simmer 15 minutes.",
+            "Add chickpeas and spinach; cook 5 minutes.",
+            "Season with salt; serve over rice.",
+        ],
+    ),
+    (
+        "Caprese Pasta",
+        10, 15, 4, ["italian"], ["vegetarian"], "vegetarian", 540,
+        [
+            ("Pasta, Penne", 1.0, "lb"),
+            ("Tomato, Roma", 4.0, "ea"),
+            ("Mozzarella, Shredded", 6.0, "oz"),
+            ("Olive Oil", 3.0, "tbsp"),
+            ("Garlic", 2.0, "clove"),
+            ("Italian Seasoning", 1.0, "tsp"),
+            ("Parsley, Italian", 0.25, "bunch"),
+            ("Salt, Kosher", 1.0, "tsp"),
+        ],
+        [
+            "Cook penne to al dente; drain.",
+            "Saute garlic and diced tomato in oil 5 minutes.",
+            "Toss with pasta, Italian seasoning, salt.",
+            "Top with mozzarella; cover 2 minutes to melt.",
+            "Garnish with parsley.",
+        ],
+    ),
+    (
+        "Zucchini and Spinach Frittata",
+        10, 20, 4, ["mediterranean"], ["vegetarian"], "vegetarian", 360,
+        [
+            ("Eggs, Large", 8.0, "ea"),
+            ("Zucchini", 1.0, "ea"),
+            ("Spinach, Fresh", 3.0, "oz"),
+            ("Yellow Onion", 0.5, "ea"),
+            ("Parmesan, Grated", 4.0, "tbsp"),
+            ("Olive Oil", 2.0, "tbsp"),
+            ("Salt, Kosher", 0.75, "tsp"),
+            ("Black Pepper", 0.25, "tsp"),
+        ],
+        [
+            "Preheat oven to 375F.",
+            "Saute onion and zucchini in oil 5 minutes; add spinach.",
+            "Whisk eggs, parmesan, salt, pepper; pour over vegetables.",
+            "Cook 3 minutes on stovetop, then bake 12 minutes until set.",
+        ],
+    ),
+    (
+        "Roasted Sweet Potato and Chickpea Bowl",
+        10, 30, 4, ["mediterranean"], ["vegetarian", "vegan"], "vegetarian", 470,
+        [
+            ("Sweet Potato", 3.0, "ea"),
+            ("Chickpeas, Canned", 1.0, "can"),
+            ("Olive Oil", 2.0, "tbsp"),
+            ("Cumin, Ground", 1.0, "tsp"),
+            ("Paprika, Smoked", 1.0, "tsp"),
+            ("Spinach, Fresh", 4.0, "oz"),
+            ("Greek Yogurt, Plain", 0.5, "cup"),
+            ("Lemon", 1.0, "ea"),
+            ("Salt, Kosher", 1.0, "tsp"),
+        ],
+        [
+            "Preheat oven to 425F.",
+            "Toss diced sweet potato and drained chickpeas with oil, cumin, paprika, salt.",
+            "Roast 30 minutes.",
+            "Whisk yogurt with lemon juice.",
+            "Plate over spinach; drizzle with yogurt sauce.",
+        ],
+    ),
+
+    # ---------- Mixed / Other (4) ----------
+    (
+        "Veggie Fried Rice with Egg",
+        10, 12, 4, ["asian"], ["vegetarian"], "vegetarian", 440,
+        [
+            ("Rice, Long-Grain White", 2.0, "cup"),
+            ("Eggs, Large", 3.0, "ea"),
+            ("Soy Sauce", 3.0, "tbsp"),
+            ("Carrot", 2.0, "ea"),
+            ("Bell Pepper, Red", 1.0, "ea"),
+            ("Garlic", 2.0, "clove"),
+            ("Ginger, Fresh", 1.0, "tbsp"),
+            ("Olive Oil", 2.0, "tbsp"),
+        ],
+        [
+            "Cook rice; spread on tray to cool (or use day-old rice).",
+            "Scramble eggs in oil; remove.",
+            "Stir-fry carrot, pepper, garlic, ginger 4 minutes.",
+            "Add rice and soy sauce; toss 4 minutes.",
+            "Fold eggs back in and serve.",
+        ],
+    ),
+    (
+        "Breakfast-for-Dinner Veggie Scramble",
+        5, 12, 4, ["american"], ["vegetarian"], "vegetarian", 380,
+        [
+            ("Eggs, Large", 8.0, "ea"),
+            ("Bell Pepper, Green", 1.0, "ea"),
+            ("Tomato, Roma", 2.0, "ea"),
+            ("Cheddar Cheese, Sharp", 3.0, "oz"),
+            ("Butter, Unsalted", 2.0, "tbsp"),
+            ("Salt, Kosher", 0.5, "tsp"),
+            ("Black Pepper", 0.25, "tsp"),
+            ("Tortilla, Flour", 4.0, "ea"),
+        ],
+        [
+            "Saute diced pepper and tomato in butter 4 minutes.",
+            "Whisk eggs with salt and pepper; add to pan.",
+            "Stir gently 4 minutes until just set.",
+            "Fold in cheese; serve with warm tortillas.",
+        ],
+    ),
+    (
+        "Chicken and Rice Soup",
+        10, 30, 6, ["american"], [], "chicken", 360,
+        [
+            ("Chicken Breast, Boneless Skinless", 1.0, "lb"),
+            ("Chicken Broth", 6.0, "cup"),
+            ("Carrot", 3.0, "ea"),
+            ("Celery", 2.0, "stalk"),
+            ("Yellow Onion", 1.0, "ea"),
+            ("Garlic", 2.0, "clove"),
+            ("Rice, Long-Grain White", 0.75, "cup"),
+            ("Parsley, Italian", 0.25, "bunch"),
+            ("Olive Oil", 1.0, "tbsp"),
+            ("Salt, Kosher", 1.0, "tsp"),
+        ],
+        [
+            "Saute onion, carrot, celery, garlic 6 minutes.",
+            "Add broth and chicken; simmer 15 minutes.",
+            "Remove chicken; shred. Add rice; cook 12 minutes.",
+            "Return chicken; season with salt.",
+            "Garnish with parsley.",
+        ],
+    ),
+    (
+        "Loaded Veggie Quesadillas",
+        10, 12, 4, ["mexican"], ["vegetarian"], "vegetarian", 520,
+        [
+            ("Tortilla, Flour", 8.0, "ea"),
+            ("Cheddar Cheese, Sharp", 6.0, "oz"),
+            ("Black Beans, Canned", 1.0, "can"),
+            ("Bell Pepper, Red", 1.0, "ea"),
+            ("Yellow Onion", 0.5, "ea"),
+            ("Cumin, Ground", 0.5, "tsp"),
+            ("Olive Oil", 1.0, "tbsp"),
+            ("Salsa, Jarred", 4.0, "tbsp"),
+            ("Sour Cream", 4.0, "tbsp"),
+        ],
+        [
+            "Saute pepper and onion in oil 5 minutes; stir in beans and cumin.",
+            "Layer cheese and filling on tortillas; top with second tortilla.",
+            "Toast in dry skillet 2 minutes per side until golden.",
+            "Cut into wedges; serve with salsa and sour cream.",
+        ],
+    ),
+]
+
+
 def _insert_recipes() -> None:
-    """Populated in P4-14."""
+    bind = op.get_bind()
-    pass
+
+    # Build a name_lower -> id map once.
+    rows = bind.execute(sa.text("SELECT id, name_lower FROM ingredient")).fetchall()
+    name_to_id = {row.name_lower: str(row.id) for row in rows}
+
+    for (
+        name, prep, cook, servings, cuisine_tags, dietary_tags,
+        protein, calories, ingredients, instructions,
+    ) in RECIPES:
+        ingredient_payload = []
+        for ing_name, qty, unit in ingredients:
+            ing_id = name_to_id.get(ing_name.lower())
+            if ing_id is None:
+                raise RuntimeError(
+                    f"Recipe {name!r} references unknown ingredient {ing_name!r}. "
+                    f"Add it to INGREDIENTS or fix the name."
+                )
+            ingredient_payload.append({
+                "ingredient_id": ing_id,
+                "qty": float(qty),
+                "unit": unit,
+            })
+
+        bind.execute(
+            sa.text(
+                """
+                INSERT INTO recipe (
+                    id, name, prep_time_minutes, cook_time_minutes, servings,
+                    cuisine_tags, dietary_tags, protein_type, calories_per_serving,
+                    ingredients, instructions, is_manually_added
+                )
+                VALUES (
+                    gen_random_uuid(), :name, :prep, :cook, :servings,
+                    :cuisine_tags, :dietary_tags, :protein, :calories,
+                    CAST(:ingredients AS jsonb), :instructions, false
+                )
+                ON CONFLICT DO NOTHING
+                """
+            ),
+            {
+                "name": name,
+                "prep": prep,
+                "cook": cook,
+                "servings": servings,
+                "cuisine_tags": cuisine_tags,
+                "dietary_tags": dietary_tags,
+                "protein": protein,
+                "calories": calories,
+                "ingredients": json.dumps(ingredient_payload),
+                "instructions": instructions,
+            },
+        )
 
 
 def _delete_recipes() -> None:
-    """Populated in P4-14."""
+    bind = op.get_bind()
-    pass
+    names = [row[0] for row in RECIPES]
+    bind.execute(
+        sa.text("DELETE FROM recipe WHERE name = ANY(:names) AND is_manually_added = false"),
+        {"names": names},
+    )
 
 
 def _delete_ingredients() -> None: