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A ready-made day · Balanced

Balanced day: 1431 kcal

On the menu Oatmeal · Roast chicken breast · Sockeye salmon

Built for
2,000kcal
Portions shown
1,431kcal
Difference
-569kcal
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, 1,431 kcal

Protein 100.3 gCarbs 170.5 gFat 42.5 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

381381kcal for these portions

Protein 15.1 gCarbs 52.6 gFat 13.8 gProtein 15.1 gCarbs 52.6 gFat 13.8 g

Show portions
  • Oatmeal1 serving · 234 g1 serving · 234 g166 kcal166 kcal
  • Raspberries1 serving · 123 g1 serving · 123 g64 kcal64 kcal
  • Plain yogurt1 serving · 170 g1 serving · 170 g104 kcal104 kcal
  • Smooth peanut butter0.25 servings · 8 g0.25 servings · 8 g47 kcal47 kcal

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

Explore this meal

Lunch

Roasted Chicken Breast with Cooked Sweet PotatoesQuick view

Portions in this dayPortions in the meal library

463463kcal for these portions

Protein 49.1 gCarbs 43.9 gFat 9.7 gProtein 49.1 gCarbs 43.9 gFat 9.7 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

Dinner

Cooked Sockeye Salmon with Cooked Sweet PotatoesQuick view

Portions in this dayPortions in the meal library

374374kcal for these portions

Protein 29.1 gCarbs 47.5 gFat 8.9 gProtein 29.1 gCarbs 47.5 gFat 8.9 g

Show portions
  • Sockeye salmon1 serving · 85 g1 serving · 85 g133 kcal133 kcal
  • Sweet potato1 serving · 200 g1 serving · 200 g180 kcal180 kcal
  • Broccoli1 serving · 91 g1 serving · 91 g31 kcal31 kcal
  • Avocado oil0.25 servings · 3.5 g0.25 servings · 3.5 g31 kcal31 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 Plain YogurtQuick view

Portions in this dayPortions in the meal library

213213kcal for these portions

Protein 7 gCarbs 26.6 gFat 10.1 gProtein 7 gCarbs 26.6 gFat 10.1 g

Show portions
  • Apple1 serving · 125 g1 serving · 125 g65 kcal65 kcal
  • Plain yogurt1 serving · 170 g1 serving · 170 g104 kcal104 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

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 381 kcal
  • Lunch 463 kcal
  • Dinner 374 kcal
  • Snack 213 kcal
The whole dayPortions as shown
  • Energy1,431kcal
  • Protein100.3g
  • Carbs170.5g
  • Fat42.5g
  • Fibre33.2g

More from the food records

  • Sugars63 g
  • Added sugar0 g
  • Saturated fat13 g
  • Sodium596 mg
  • Potassium4,231 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