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A ready-made day · Balanced

Balanced day: 2000 kcal

On the menu Whole-grain wheat biscuits · Pot roast beef · Firm tofu

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 143.4 gCarbs 241.3 gFat 58.7 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

Whole-grain wheat biscuits with skim milk and bananaQuick view

Portions in this dayPortions in the meal library

358358kcal for these portions

Protein 14.3 gCarbs 67.7 gFat 5.9 gProtein 14.3 gCarbs 67.7 gFat 5.9 g

Show portions
  • Whole-grain wheat biscuits1 serving · 35 g1 serving · 35 g130 kcal130 kcal
  • Skim milk1 serving · 245 g1 serving · 245 g83 kcal83 kcal
  • Banana0.5 servings · 112.5 g0.5 servings · 112.5 g100 kcal100 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

Pot roast beef with sweet potato and mixed salad greensQuick view

Portions in this dayPortions in the meal library

675407kcal for these portions

Protein 64.4 gCarbs 57.4 gFat 20.6 gProtein 33.9 gCarbs 44.6 gFat 10.4 g

Show portions
  • Pot roast beef2 servings · 170 g1 serving · 85 g360 kcal180 kcal
  • Sweet potato1.25 servings · 250 g1 serving · 200 g225 kcal180 kcal
  • Mixed salad greens1.75 servings · 175 g1 serving · 100 g30 kcal17 kcal
  • Olive oil0.5 servings · 6.8 g0.25 servings · 3.4 g60 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

Dinner

White rice with cooked spinach and firm tofuQuick view

Portions in this dayPortions in the meal library

737458kcal for these portions

Protein 51.1 gCarbs 81.3 gFat 27.2 gProtein 31.4 gCarbs 54.8 gFat 15.3 g

Show portions
  • White rice1.5 servings · 237 g1 serving · 158 g308 kcal205 kcal
  • Cooked spinach1.25 servings · 225 g1 serving · 180 g52 kcal41 kcal
  • Olive oil0.5 servings · 6.8 g0.25 servings · 3.4 g60 kcal30 kcal
  • Firm tofu1.75 servings · 220.5 g1 serving · 126 g318 kcal181 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

230206kcal for these portions

Protein 13.6 gCarbs 34.8 gFat 5 gProtein 11.1 gCarbs 31.6 gFat 4.9 g

Show portions
  • Apple1 serving · 125 g1 serving · 125 g65 kcal65 kcal
  • Non-fat yogurt1.25 servings · 212.5 g1 serving · 170 g119 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 358 kcal
  • Lunch 675 kcal
  • Dinner 737 kcal
  • Snack 230 kcal
The whole dayPortions as shown
  • Energy2,000kcal
  • Protein143.4g
  • Carbs241.3g
  • Fat58.7g
  • Fibre34.5g

More from the food records

  • Sugars76.8 g
  • Added sugar0 g
  • Saturated fat11.8 g
  • Sodium827 mg
  • Potassium5,505 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