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A ready-made day · Balanced

Balanced day: 1528 kcal

On the menu Oatmeal · Hard-boiled eggs · Atlantic salmon

Built for
2,000kcal
Portions shown
1,528kcal
Difference
-472kcal
In the day
4meals 15foods

Built for: the target the day was made for. Portions shown: what the listed portions add up to. Goal: Maintain.

Make it mine

Opens this day in the free Instant Eating Plan, which works out every portion for your own calorie target. Lock what you love, replace a meal, then save or email it.

The day at a glance

4 meals, 1,528 kcal

Protein 88.2 gCarbs 183.5 gFat 51.6 g

For the portions in this day. The same for everyone.

Explore the meals

Every food, every portion.

The portions here belong to this day. Each meal also lives in the meal library, where its portions can differ: switch a meal to compare. Tap a meal or a food to look closer without leaving the day.

Breakfast

Cooked Oatmeal with RaspberriesQuick view

Portions in this dayPortions in the meal library

422422kcal for these portions

Protein 28.4 gCarbs 51.9 gFat 12.6 gProtein 28.4 gCarbs 51.9 gFat 12.6 g

Show portions

Same foods as the library meal. In this day, the portions are sized so the whole day reaches its target.

Explore this meal

Lunch

Hard Boiled Eggs with Cooked Sweet PotatoesQuick view

Portions in this dayPortions in the meal library

463463kcal for these portions

Protein 23.8 gCarbs 49.9 gFat 19.4 gProtein 23.8 gCarbs 49.9 gFat 19.4 g

Show portions
  • Hard-boiled eggs1 serving · 136 g1 serving · 136 g211 kcal211 kcal
  • Sweet potato1 serving · 200 g1 serving · 200 g180 kcal180 kcal
  • Cooked broccoli1 serving · 78 g1 serving · 78 g27 kcal27 kcal
  • Pine nuts0.25 servings · 7.1 g0.25 servings · 7.1 g45 kcal45 kcal

Same foods as the library meal. In this day, the portions are sized so the whole day reaches its target.

Explore this meal

Dinner

Farmed Atlantic Salmon with White RiceQuick view

Portions in this dayPortions in the meal library

438438kcal for these portions

Protein 24.9 gCarbs 50.1 gFat 14.6 gProtein 24.9 gCarbs 50.1 gFat 14.6 g

Show portions
  • Atlantic salmon1 serving · 85 g1 serving · 85 g175 kcal175 kcal
  • White rice1 serving · 158 g1 serving · 158 g205 kcal205 kcal
  • Cooked broccoli1 serving · 78 g1 serving · 78 g27 kcal27 kcal
  • Olive oil0.25 servings · 3.4 g0.25 servings · 3.4 g30 kcal30 kcal

Same foods as the library meal. In this day, the portions are sized so the whole day reaches its target.

Explore this meal

Snack

Apples with Non-Fat YogurtQuick view

Portions in this dayPortions in the meal library

206206kcal for these portions

Protein 11.1 gCarbs 31.6 gFat 4.9 gProtein 11.1 gCarbs 31.6 gFat 4.9 g

Show portions
  • Apple1 serving · 125 g1 serving · 125 g65 kcal65 kcal
  • Non-fat yogurt1 serving · 170 g1 serving · 170 g95 kcal95 kcal
  • Roasted hazelnuts0.25 servings · 7.1 g0.25 servings · 7.1 g46 kcal46 kcal

Same foods as the library meal. In this day, the portions are sized so the whole day reaches its target.

Explore this meal

Nourish the whole day

What the day adds up to.

Totals for the portions in this day, from Sneaky’s food records.

Energy by meal

  • Breakfast 422 kcal
  • Lunch 463 kcal
  • Dinner 438 kcal
  • Snack 206 kcal
The whole dayPortions as shown
  • Energy1,528kcal
  • Protein88.2g
  • Carbs183.5g
  • Fat51.6g
  • Fibre29.4g

More from the food records

  • Sugars56.7 g
  • Added sugar0 g
  • Saturated fat12 g
  • Sodium574 mg
  • Potassium3,311 mg

Adapt this day to you

Same meals, your portions.

This day was built for 2,000 kcal. The Instant Eating Plan can size the same meals to your own target.

Keep it as it is

Save the day with the Save button at the top, or email it to yourself.

Instant Eating Plan

Make this day yours

  • Free
  • Uses no AI
  • For adults
Stays the same
These meals and the foods in them.
Changes
Every portion, worked out again for your calorie target.
Yours to decide
Lock a food to keep its portion, replace a meal, or email the result.

To work out your 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.

Make it mine

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.

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.

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.

Meet the Nutrition Helpers