Eat
What should I eat today?
Sneaky helps you work it out from real food records. Start with one food, one meal or a whole day, and size it to your own calorie target when you want to.
Browsing uses a ready-made day as it is. Building works out the portions for your own target. Start with either, in any order.
- foods
- 14,163
- meals
- 138
- ready-made days
- 44
Nourish a whole day
Whole days, already portioned.
44 ready-made days, each built from library meals for a set calorie target. Use one as it is: the portions are already worked out.
- Breakfast, lunch, dinner and a snack, each with its portions
- Totals for the whole day: energy, protein, carbs, fat and fibre
- Each meal opens on its own page
Target 2,000 kcalPortions shown 2,000 kcal
Protein 136.7 gCarbs 245.5 gFat 66.5 gFibre 46.4 g
Breakfast604 kcal
Plain Greek yogurt with apple and whole-wheat flakes with flaxseed
Plain Greek yogurt 200 gApple 250 gWhole-wheat flakes with flaxseed 55 gPine nuts 14.2 g
Lunch579 kcal426 kcal
Chicken breast with cooked pasta and cooked spinach
- Chicken breast106.3 g85 g
- Cooked pasta210 g140 g
- Cooked spinach225 g180 g
- Avocado oil3.5 g3.5 g
The meal shown below from the meal library, with the same foods. In this day the portions are sized so the whole day reaches its target.
Dinner642 kcal
Brown rice with firm tofu and cooked spinach
Brown rice 243.8 gPine nuts 7.1 gFirm tofu 189 gCooked spinach 225 g
Snack176 kcal
Apple with unsweetened soy milk
Apple 93.8 gUnsweetened soy milk 243 gSmooth peanut butter 8 g
This day is the same for everyone. It is not checked against your allergies, intolerances or medical needs, and it is not medical or dietetic advice.
Adapt it to you
Use a day as it is, or size it to you.
Building a plan works out every portion for your own calorie target. Pick the way that suits how much you want to decide.
Instant Eating Plan
Size a day to your target
- Free
- Uses no AI
- For adults
Start from a ready-made day, or combine meals you pick. Sneaky works out your daily energy, applies your goal, then sizes every portion to the target.
It asks for
- Age
- Sex
- Height
- Weight
- Activity level
- Goal: maintain, lose or gain
Signed in? It reads your health profile and asks only for what is missing. Have a target from someone else? Enter it instead.
Then lock a food to keep its portion, replace a meal or email the result.
Advanced creator
Build it food by food
- Adding foods yourself is free
- Generating a day uses 2 Sneaky Credits
Choose every food yourself, or let Sneaky draft a full day from your settings. Your settings decide which foods can be used, and the finished plan is checked against the plan rules.
Your settings
- A calorie goal
- How many main meals and snacks
- Food preferences
- Foods to leave out, and allergies
When it drafts, AI may choose among the foods your settings allow. The nutrition numbers always come from the food records.
Save it to My Eating Plans, email it, or give it a day on your calendar.
A calorie target is an estimate from your details, not a prescription. Sneaky works out portions and totals from its food records; you decide the target, the meals and what to keep.
Choose a meal
Real meals, every portion worked out.
138 meals for different parts of the day. Each one lists its foods, the portion of each and the nutrition for the portions shown.
Meals by type
Library meals are general: they are not checked against your allergies or intolerances.
426kcal for the portions shown
Protein 40.7 gCarbs 49.7 gFat 8 g
What goes in
- Chicken breast85 g · 133 kcal
- Cooked pasta140 g · 220 kcal
- Cooked spinach180 g · 41 kcal
- Avocado oil3.5 g · 31 kcal
Discover foods
See what is in your food.
14,163 foods, each with its energy, protein, carbs and fat per 100 g. Open any food for one serving and every nutrient on record.
- Sort by most protein, most fibre or fewest calories
- Browse 136 reviewed foods by food group
- Every figure comes from the food’s own record
- MeatChicken breastProtein 32.1 g · Carbs 0 g · Fat 3.2 g157kcal
- GrainCooked pastaProtein 5.8 g · Carbs 30.7 g · Fat 0.9 g157kcal
- VegetableCooked spinachProtein 3 g · Carbs 3.8 g · Fat 0.3 g23kcal
- OilAvocado oilProtein 0 g · Carbs 0 g · Fat 100 g884kcal
Values per 100 g of each food, straight from its record. Together, these four make the meal above.
Check where you stand
A starting point, never a diagnosis.
Free health checks you can do at home in a few minutes, a starting point before you plan what to eat.
- BMIYour weight against your height. It describes size, not body fat.About 2 min · free
- Water intakeWhat you drink on a typical day, against an estimated target.About 2 min · free
- Girth measurementsWaist, hips, chest and more, with a tape measure.About 8 min · free
- Skinfold calipersAn estimate of body fat from skinfolds. Needs calipers.About 8 min · free
A check describes where you are today. It is not a medical diagnosis and does not replace advice from a doctor or registered dietitian.
Continue your journey
Eating works alongside the rest.
Set a goal and My Journey builds a weekly plan from Sneaky’s own workouts, cardio sessions and eating plans. It is optional: everything above works on its own.
Saving and My Journey need a free account, and they are private to you.
FoodMealDayYour week
Start anywhere. Nothing is shared or carried over unless you choose it.
Real trainers are coming soon, and you will choose what one can see.
- Move as well as eatReady-made workouts from the workout library.
- Plan your cardioA walk, run, cycle, swim or row. Free, no AI.
- My Journey (needs a free account)Set a goal for a weekly plan of workouts, cardio and eating plans. Mark sessions done in My Calendar.
- My Eating Plans (needs a free account)Days you made or saved, in one place.
Ask about food
General guidance, never a diagnosis.
Sneaky gives general information from its food records. It does not know your medical history.
When to talk to a professional
If you have a medical condition, are pregnant or breastfeeding, have had an eating disorder, or follow a diet a clinician gave you, talk to your doctor or a registered dietitian before changing how you eat.
Nutrition & Diet Helpers
Talk a food question through: what to swap, how to fit a meal into your day, or what a label means. They are AI, not dietitians, and a conversation uses Sneaky Credits.