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>

packages/db/prisma/seed-ingredients.ts

@@ -15,7 +15,9 @@ export interface SeedIngredient {
     | 'panetteria'
     | 'frutta-secca'
     | 'erbe'
-    | 'salumi';
+    | 'salumi'
+    | 'legumi'
+    | 'cereali';
   defaultUnit: 'g' | 'ml' | 'pz' | 'cucchiaio' | 'cucchiaino';
   kcalPer100g: number;
   proteinPer100g: number;
@@ -23,6 +25,8 @@ export interface SeedIngredient {
   netCarbPer100g: number;
   exclusionGroups: string[];
   priceAvgEur?: number;
+  // PRD §5.1 — settimana di Fase 2 dalla quale è disponibile (1+).
+  phase2Week?: number;
 }
 
 export const SEED_INGREDIENTS: SeedIngredient[] = [
@@ -398,4 +402,259 @@ export const SEED_INGREDIENTS: SeedIngredient[] = [
     exclusionGroups: [],
     priceAvgEur: 5.0,
   },
+  // VERDURA — extra
+  {
+    name: 'Broccoli',
+    category: 'verdura',
+    defaultUnit: 'g',
+    kcalPer100g: 34,
+    proteinPer100g: 2.8,
+    fatPer100g: 0.4,
+    netCarbPer100g: 4.0,
+    exclusionGroups: [],
+    priceAvgEur: 2.0,
+  },
+  {
+    name: 'Funghi champignon',
+    category: 'verdura',
+    defaultUnit: 'g',
+    kcalPer100g: 22,
+    proteinPer100g: 3.1,
+    fatPer100g: 0.3,
+    netCarbPer100g: 2.3,
+    exclusionGroups: [],
+    priceAvgEur: 4.5,
+  },
+  {
+    name: 'Spinaci surgelati',
+    category: 'verdura',
+    defaultUnit: 'g',
+    kcalPer100g: 23,
+    proteinPer100g: 3.0,
+    fatPer100g: 0.4,
+    netCarbPer100g: 1.5,
+    exclusionGroups: [],
+    priceAvgEur: 1.5,
+  },
+  {
+    name: 'Melanzane',
+    category: 'verdura',
+    defaultUnit: 'g',
+    kcalPer100g: 25,
+    proteinPer100g: 1.0,
+    fatPer100g: 0.2,
+    netCarbPer100g: 3.0,
+    exclusionGroups: [],
+    priceAvgEur: 2.0,
+  },
+  {
+    name: 'Peperoni',
+    category: 'verdura',
+    defaultUnit: 'g',
+    kcalPer100g: 31,
+    proteinPer100g: 1.0,
+    fatPer100g: 0.3,
+    netCarbPer100g: 4.6,
+    exclusionGroups: [],
+    priceAvgEur: 2.8,
+  },
+  // CARNE & PESCE — extra
+  {
+    name: 'Petto di tacchino',
+    category: 'carne',
+    defaultUnit: 'g',
+    kcalPer100g: 135,
+    proteinPer100g: 30,
+    fatPer100g: 1.0,
+    netCarbPer100g: 0,
+    exclusionGroups: [],
+    priceAvgEur: 12.0,
+  },
+  {
+    name: 'Gamberi',
+    category: 'pesce',
+    defaultUnit: 'g',
+    kcalPer100g: 99,
+    proteinPer100g: 24,
+    fatPer100g: 0.3,
+    netCarbPer100g: 0.2,
+    exclusionGroups: ['fish'],
+    priceAvgEur: 18.0,
+  },
+  {
+    name: 'Sgombro',
+    category: 'pesce',
+    defaultUnit: 'g',
+    kcalPer100g: 205,
+    proteinPer100g: 19,
+    fatPer100g: 14,
+    netCarbPer100g: 0,
+    exclusionGroups: ['fish'],
+    priceAvgEur: 12.0,
+  },
+  {
+    name: 'Prosciutto crudo',
+    category: 'salumi',
+    defaultUnit: 'g',
+    kcalPer100g: 270,
+    proteinPer100g: 27,
+    fatPer100g: 18,
+    netCarbPer100g: 0,
+    exclusionGroups: ['pork'],
+    priceAvgEur: 32.0,
+  },
+  {
+    name: 'Bresaola',
+    category: 'salumi',
+    defaultUnit: 'g',
+    kcalPer100g: 151,
+    proteinPer100g: 33,
+    fatPer100g: 2.0,
+    netCarbPer100g: 0,
+    exclusionGroups: ['beef'],
+    priceAvgEur: 38.0,
+  },
+  // LATTICINI — extra
+  {
+    name: 'Mozzarella di bufala',
+    category: 'latticini',
+    defaultUnit: 'g',
+    kcalPer100g: 288,
+    proteinPer100g: 17,
+    fatPer100g: 24,
+    netCarbPer100g: 0.4,
+    exclusionGroups: ['lactose'],
+    priceAvgEur: 14.0,
+  },
+  {
+    name: 'Stracchino',
+    category: 'latticini',
+    defaultUnit: 'g',
+    kcalPer100g: 298,
+    proteinPer100g: 18,
+    fatPer100g: 25,
+    netCarbPer100g: 1.0,
+    exclusionGroups: ['lactose'],
+    priceAvgEur: 12.0,
+  },
+  {
+    name: 'Mascarpone',
+    category: 'latticini',
+    defaultUnit: 'g',
+    kcalPer100g: 429,
+    proteinPer100g: 4.8,
+    fatPer100g: 44,
+    netCarbPer100g: 4.8,
+    exclusionGroups: ['lactose'],
+    priceAvgEur: 8.0,
+  },
+  // CONDIMENTI / SEMI — extra
+  {
+    name: 'Aceto balsamico',
+    category: 'condimenti',
+    defaultUnit: 'cucchiaio',
+    kcalPer100g: 88,
+    proteinPer100g: 0.5,
+    fatPer100g: 0,
+    netCarbPer100g: 17,
+    exclusionGroups: [],
+    priceAvgEur: 8.0,
+  },
+  {
+    name: 'Semi di chia',
+    category: 'frutta-secca',
+    defaultUnit: 'g',
+    kcalPer100g: 486,
+    proteinPer100g: 17,
+    fatPer100g: 31,
+    netCarbPer100g: 1.4,
+    exclusionGroups: [],
+    priceAvgEur: 18.0,
+  },
+  {
+    name: 'Cocco rapè non zuccherato',
+    category: 'frutta-secca',
+    defaultUnit: 'g',
+    kcalPer100g: 660,
+    proteinPer100g: 7,
+    fatPer100g: 64,
+    netCarbPer100g: 7,
+    exclusionGroups: [],
+    priceAvgEur: 10.0,
+  },
+  // FRUTTA — phase2-introduced
+  {
+    name: 'Frutti di bosco misti',
+    category: 'frutta',
+    defaultUnit: 'g',
+    kcalPer100g: 47,
+    proteinPer100g: 0.9,
+    fatPer100g: 0.3,
+    netCarbPer100g: 7,
+    exclusionGroups: [],
+    priceAvgEur: 8.0,
+    phase2Week: 1, // disponibile da subito anche in fase 2 (low-carb)
+  },
+  {
+    name: 'Mela',
+    category: 'frutta',
+    defaultUnit: 'pz',
+    kcalPer100g: 52,
+    proteinPer100g: 0.3,
+    fatPer100g: 0.2,
+    netCarbPer100g: 11,
+    exclusionGroups: [],
+    priceAvgEur: 2.5,
+    phase2Week: 5, // si reintroduce dalla 5ª settimana di fase 2
+  },
+  {
+    name: 'Pera',
+    category: 'frutta',
+    defaultUnit: 'pz',
+    kcalPer100g: 57,
+    proteinPer100g: 0.4,
+    fatPer100g: 0.1,
+    netCarbPer100g: 12,
+    exclusionGroups: [],
+    priceAvgEur: 2.8,
+    phase2Week: 6,
+  },
+  // LEGUMI — phase2-introduced
+  {
+    name: 'Lenticchie cotte',
+    category: 'legumi',
+    defaultUnit: 'g',
+    kcalPer100g: 116,
+    proteinPer100g: 9,
+    fatPer100g: 0.4,
+    netCarbPer100g: 12,
+    exclusionGroups: [],
+    priceAvgEur: 2.5,
+    phase2Week: 3,
+  },
+  {
+    name: 'Ceci cotti',
+    category: 'legumi',
+    defaultUnit: 'g',
+    kcalPer100g: 164,
+    proteinPer100g: 9,
+    fatPer100g: 2.6,
+    netCarbPer100g: 17,
+    exclusionGroups: [],
+    priceAvgEur: 2.5,
+    phase2Week: 4,
+  },
+  // CEREALI — phase2-introduced (avanzato)
+  {
+    name: 'Quinoa cotta',
+    category: 'cereali',
+    defaultUnit: 'g',
+    kcalPer100g: 120,
+    proteinPer100g: 4.4,
+    fatPer100g: 1.9,
+    netCarbPer100g: 18,
+    exclusionGroups: [],
+    priceAvgEur: 6.0,
+    phase2Week: 7,
+  },
 ];