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Eating plan bySneaky Helpers

A ready-made day · Balanced

Balanced day: 2000 kcal

On the menu Oatmeal · Chicken breast · Hard-boiled eggs

Built for
2,000kcal
Portions shown
2,000kcal
Difference
0kcal
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, 2,000 kcal

Protein 128.6 gCarbs 242.2 gFat 60.4 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 BananasQuick view

Portions in this dayPortions in the meal library

532508kcal for these portions

Protein 20.5 gCarbs 85.8 gFat 14.9 gProtein 18.2 gCarbs 84.8 gFat 13.6 g

Show portions
  • Oatmeal1 serving · 234 g1 serving · 234 g166 kcal166 kcal
  • Banana1 serving · 225 g1 serving · 225 g200 kcal200 kcal
  • Plain Greek yogurt1.25 servings · 125 g1 serving · 100 g121 kcal97 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

Lunch

Lean Chicken Breast (Cooked) with White RiceQuick view

Portions in this dayPortions in the meal library

651377kcal for these portions

Protein 62.6 gCarbs 68.9 gFat 13.4 gProtein 32.4 gCarbs 45.6 gFat 6.8 g

Show portions
  • Chicken breast2 servings · 170 g1 serving · 85 g267 kcal133 kcal
  • White rice1.5 servings · 237 g1 serving · 158 g308 kcal205 kcal
  • Fresh spinach2 servings · 60 g1 serving · 30 g14 kcal7 kcal
  • Avocado oil0.5 servings · 7 g0.25 servings · 3.5 g62 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

Dinner

Hard-boiled eggs with brown rice and cooked broccoliQuick view

Portions in this dayPortions in the meal library

541486kcal for these portions

Protein 24.6 gCarbs 64.4 gFat 20.1 gProtein 23.5 gCarbs 53 gFat 19.7 g

Show portions
  • Hard-boiled eggs1 serving · 136 g1 serving · 136 g211 kcal211 kcal
  • Brown rice1.25 servings · 243.8 g1 serving · 195 g273 kcal218 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

Orange with cottage cheeseQuick view

Portions in this dayPortions in the meal library

276242kcal for these portions

Protein 20.9 gCarbs 23 gFat 12 gProtein 14.9 gCarbs 26.4 gFat 9.7 g

Show portions
  • Orange0.75 servings · 138.8 g1 serving · 185 g64 kcal85 kcal
  • Cottage cheese1.5 servings · 169.5 g1 serving · 113 g166 kcal111 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 532 kcal
  • Lunch 651 kcal
  • Dinner 541 kcal
  • Snack 276 kcal
The whole dayPortions as shown
  • Energy2,000kcal
  • Protein128.6g
  • Carbs242.2g
  • Fat60.4g
  • Fibre23.8g

More from the food records

  • Sugars53.7 g
  • Added sugar0 g
  • Saturated fat16 g
  • Sodium927 mg
  • Potassium3,248 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

From Sneaky Helpers. A guide, not a substitute for advice from a doctor or dietitian.