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A ready-made day · Balanced

Balanced day: 1999 kcal

On the menu Oatmeal · Roast chicken breast · Sockeye salmon

Built for
2,000kcal
Portions shown
1,999kcal
Difference
-1kcal
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, 1,999 kcal

Protein 141 gCarbs 250.8 gFat 56.6 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 Apple Baked UnsweetenedQuick view

Portions in this dayPortions in the meal library

405405kcal for these portions

Protein 13.1 gCarbs 61.3 gFat 13.7 gProtein 13.1 gCarbs 61.3 gFat 13.7 g

Show portions
  • Oatmeal1 serving · 234 g1 serving · 234 g166 kcal166 kcal
  • Baked apple1 serving · 161 g1 serving · 161 g90 kcal90 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

Lunch

Roasted Chicken Breast with Whole Wheat PastaQuick view

Portions in this dayPortions in the meal library

784478kcal for these portions

Protein 74.1 gCarbs 84.1 gFat 19.7 gProtein 53.4 gCarbs 42 gFat 11.7 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

501374kcal for these portions

Protein 42.6 gCarbs 60.8 gFat 11.5 gProtein 29.1 gCarbs 47.5 gFat 8.9 g

Show portions
  • Sockeye salmon1.5 servings · 127.5 g1 serving · 85 g199 kcal133 kcal
  • Sweet potato1.25 servings · 250 g1 serving · 200 g225 kcal180 kcal
  • Broccoli1.5 servings · 136.5 g1 serving · 91 g46 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

Apple Baked Unsweetened with Low-Fat YogurtQuick view

Portions in this dayPortions in the meal library

309242kcal for these portions

Protein 11.1 gCarbs 44.6 gFat 11.7 gProtein 10.2 gCarbs 37.2 gFat 7.3 g

Show portions
  • Baked apple1.25 servings · 201.3 g1 serving · 161 g113 kcal90 kcal
  • Low-fat yogurt1 serving · 170 g1 serving · 170 g107 kcal107 kcal
  • Pine nuts0.5 servings · 14.2 g0.25 servings · 7.1 g89 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 405 kcal
  • Lunch 784 kcal
  • Dinner 501 kcal
  • Snack 309 kcal
The whole dayPortions as shown
  • Energy1,999kcal
  • Protein141g
  • Carbs250.8g
  • Fat56.6g
  • Fibre43.1g

More from the food records

  • Sugars84.1 g
  • Added sugar0 g
  • Saturated fat13.1 g
  • Sodium681 mg
  • Potassium4,747 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