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Eating plan bySneaky Helpers

A ready-made day · Balanced

Balanced day: 1999 kcal

On the menu Oatmeal · Sockeye salmon · Coho 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 151.5 gCarbs 204 gFat 68.4 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 BlackberriesQuick view

Portions in this dayPortions in the meal library

391375kcal for these portions

Protein 27.7 gCarbs 53.2 gFat 9.1 gProtein 27.2 gCarbs 49.8 gFat 8.9 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

Sockeye salmon with quinoa and green beansQuick view

Portions in this dayPortions in the meal library

661423kcal for these portions

Protein 58.2 gCarbs 62.3 gFat 21.3 gProtein 32.7 gCarbs 48.1 gFat 12 g

Show portions
  • Avocado oil0.5 servings · 7 g0.25 servings · 3.5 g62 kcal31 kcal
  • Sockeye salmon2 servings · 170 g1 serving · 85 g265 kcal133 kcal
  • Quinoa1.25 servings · 231.3 g1 serving · 185 g278 kcal222 kcal
  • Green beans1.5 servings · 202.5 g1 serving · 135 g57 kcal38 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

Cooked Coho Salmon (Farmed) with Cooked Brown RiceQuick view

Portions in this dayPortions in the meal library

707539kcal for these portions

Protein 54.8 gCarbs 63.4 gFat 25.9 gProtein 43.3 gCarbs 49.9 gFat 18.2 g

Show portions
  • Coho salmon1.25 servings · 178.8 g1 serving · 143 g318 kcal255 kcal
  • Brown rice1.25 servings · 243.8 g1 serving · 195 g273 kcal218 kcal
  • Broccoli rabe1.25 servings · 106.3 g1 serving · 85 g27 kcal21 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

Snack

Apple with unsweetened soy milkQuick view

Portions in this dayPortions in the meal library

239192kcal for these portions

Protein 10.8 gCarbs 25.1 gFat 12.1 gProtein 9.1 gCarbs 23.2 gFat 8.2 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

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 391 kcal
  • Lunch 661 kcal
  • Dinner 707 kcal
  • Snack 239 kcal
The whole dayPortions as shown
  • Energy1,999kcal
  • Protein151.5g
  • Carbs204g
  • Fat68.4g
  • Fibre40.5g

More from the food records

  • Sugars37.1 g
  • Added sugar0 g
  • Saturated fat12 g
  • Sodium576 mg
  • Potassium4,211 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.