feat: catalogo+30, varianti, sostituti, reintroduzione Fase 2, free meal Fase 3 (PRD §5.1)

Quattro completamenti del PRD §5.1: catalogo, varianti/sostituti, fase 2,
free meal.

Catalogo ricette 16 → 46
- seed-recipes.ts: +30 ricette italiane keto bilanciate
  (8 colazione · 8 pranzo · 6 spuntino · 8 cena)
- seed-ingredients.ts: 33 → 55 ingredienti
  (verdura/carne/pesce/latticini/condimenti + categorie nuove `legumi` e
  `cereali` per Fase 2)
- seed.ts: ora fa upsert anche degli ingredienti pre-esistenti per
  propagare campi nuovi (es. phase2Week)

Varianti + sostituti
- Recipe.variants Json (array { name, description, kcalDelta? })
- RecipeIngredient.substitutes String[]
- /recipes/[id]: nuova sezione "Varianti suggerite" + riga "Sostituzioni:"
  sotto ogni ingrediente quando presenti

Reintroduzione progressiva Fase 2
- Ingredient.phase2Week (settimana minima di reintroduzione, NULL=sempre)
- User.phase2StartedAt: settato automaticamente quando si passa a TRANSITION
- @ketopath/shared/planner/phase-progression: currentPhase2Week,
  isRecipeAllowedForPhaseWeek, weeksSince
- plan.routes filtra fuori le ricette con ingredienti non ancora reintrodotti
- POST /me/profile/phase per avanzare di fase (idempotente sul timestamp)
- 12 unit test su phase-progression
- Esempi seed: lenticchie phase2Week=3, ceci=4, mela=5, pera=6, quinoa=7

Free Meal pianificato Fase 3
- MealSlot.isFreeMeal Boolean (default false)
- POST /me/meal-plans/slots/:id/free-meal toggle, valido solo in MAINTENANCE
- @ketopath/shared/planner/phase-progression: freeMealKcalAdjustment
  (compensazione clamp -200/+50 kcal per pasto sui rimanenti)
- /plan: bottone ☆ in ogni SlotCard quando phase=MAINTENANCE; lo slot
  marcato come pasto libero rende "Pasto libero pianificato" + ~750 kcal
  stimate; macro tracker ne tiene conto

Indicatori di fase nel piano
- /plan ora include currentPhase + phase2Week dalla API
- Header del piano: "Settimana N di Fase 2" o "Mantenimento — Fase 3"

i18n: namespaces Plan + Recipe arricchiti

Schema migration 20260429XXXXXX_add_meal_plan_extras.

66/66 unit test verdi (12 nuovi). Smoke verificato live: API ritorna
correctly i campi nuovi, UI rende badge fase, bottoni ☆/↻, free-meal slot.

Co-Authored-By: Claude Opus 4.7 (1M context) <noreply@anthropic.com>

apps/web/src/app/[locale]/recipes/[id]/page.tsx

@@ -13,6 +13,13 @@ interface RecipeIngredientView {
   category: string;
   quantity: number;
   unit: string;
+  substitutes: string[];
+}
+
+interface RecipeVariant {
+  name: string;
+  description: string;
+  kcalDelta?: number;
 }
 
 interface RecipeView {
@@ -29,6 +36,7 @@ interface RecipeView {
   phases: number[];
   notesChef: string | null;
   ingredients: RecipeIngredientView[];
+  variants: RecipeVariant[];
 }
 
 export default async function RecipePage({
@@ -72,7 +80,9 @@ export default async function RecipePage({
       category: ri.ingredient.category,
       quantity: ri.quantity,
       unit: ri.unit,
+      substitutes: ri.substitutes ?? [],
     })),
+    variants: parseVariants(recipe.variants),
   };
 
   return <RecipeContent recipe={view} />;
@@ -80,6 +90,21 @@ export default async function RecipePage({
 
 const ROMAN = ['I', 'II', 'III', 'IV', 'V', 'VI', 'VII', 'VIII', 'IX', 'X', 'XI', 'XII'];
 
+function parseVariants(value: unknown): RecipeVariant[] {
+  if (!Array.isArray(value)) return [];
+  return value
+    .filter((v): v is { name: string; description: string; kcalDelta?: number } => {
+      if (!v || typeof v !== 'object') return false;
+      const o = v as Record<string, unknown>;
+      return typeof o.name === 'string' && typeof o.description === 'string';
+    })
+    .map((v) => ({
+      name: v.name,
+      description: v.description,
+      ...(typeof v.kcalDelta === 'number' ? { kcalDelta: v.kcalDelta } : {}),
+    }));
+}
+
 function RecipeContent({ recipe }: { recipe: RecipeView }) {
   const t = useTranslations('Recipe');
   const phasesAll = recipe.phases.length === 3;
@@ -149,6 +174,11 @@ function RecipeContent({ recipe }: { recipe: RecipeView }) {
                     <p className="text-ink-soft mt-1 font-mono text-[10px] uppercase tracking-widest">
                       {ing.category}
                     </p>
+                    {ing.substitutes.length > 0 ? (
+                      <p className="font-display text-ink-dim mt-1 text-xs italic leading-snug">
+                        {t('substitutesPrefix')} {ing.substitutes.join(', ')}
+                      </p>
+                    ) : null}
                   </div>
                   <span className="text-ink font-mono text-sm tabular-nums">
                     {formatQuantity(ing.quantity)} {ing.unit}
@@ -190,6 +220,33 @@ function RecipeContent({ recipe }: { recipe: RecipeView }) {
             </aside>
           ) : null}
         </section>
+
+        {recipe.variants.length > 0 ? (
+          <>
+            <div className="rule animate-rule-in my-12" />
+            <section className="space-y-6">
+              <p className="editorial-eyebrow">{t('variantsTitle')}</p>
+              <ul className="grid gap-6 sm:grid-cols-2">
+                {recipe.variants.map((v, i) => (
+                  <li key={i} className="border-ink/15 border p-5">
+                    <p className="font-display text-ink text-lg font-medium leading-tight">
+                      {v.name}
+                    </p>
+                    <p className="font-display text-ink-soft mt-2 text-base italic leading-snug">
+                      {v.description}
+                    </p>
+                    {v.kcalDelta != null ? (
+                      <p className="text-ink-dim mt-2 font-mono text-[10px] uppercase tracking-widest">
+                        {v.kcalDelta > 0 ? '+' : ''}
+                        {v.kcalDelta} kcal
+                      </p>
+                    ) : null}
+                  </li>
+                ))}
+              </ul>
+            </section>
+          </>
+        ) : null}
       </main>
 
       <div className="rule-thick mt-16" />