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A ready-made day · Balanced

Balanced day: 2000 kcal

On the menu Whole-wheat porridge · Black beans · Sockeye salmon

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 121.3 gCarbs 281 gFat 53.8 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-wheat porridge with blackberries and non-fat cottage cheeseQuick view

Portions in this dayPortions in the meal library

363363kcal for these portions

Protein 23.6 gCarbs 58.6 gFat 6.1 gProtein 23.6 gCarbs 58.6 gFat 6.1 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

Whole-wheat pasta with cooked broccoli and black beansQuick view

Portions in this dayPortions in the meal library

705460kcal for these portions

Protein 35 gCarbs 123.7 gFat 12.3 gProtein 24.1 gCarbs 81.6 gFat 6.7 g

Show portions
  • Whole-wheat pasta1.75 servings · 204.8 g1 serving · 117 g305 kcal174 kcal
  • Cooked broccoli2 servings · 156 g1 serving · 78 g55 kcal27 kcal
  • Avocado oil0.5 servings · 7 g0.25 servings · 3.5 g62 kcal31 kcal
  • Black beans1.25 servings · 215 g1 serving · 172 g284 kcal227 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

Sockeye salmon with quinoa and green beansQuick view

Portions in this dayPortions in the meal library

626422kcal for these portions

Protein 52.6 gCarbs 62.3 gFat 19.8 gProtein 32.7 gCarbs 48.1 gFat 11.9 g

Show portions
  • Olive oil0.5 servings · 6.8 g0.25 servings · 3.4 g60 kcal30 kcal
  • Sockeye salmon1.75 servings · 148.8 g1 serving · 85 g232 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

Snack

Raspberries with Plain YogurtQuick view

Portions in this dayPortions in the meal library

305212kcal for these portions

Protein 10.1 gCarbs 36.4 gFat 15.6 gProtein 8.2 gCarbs 24 gFat 10.7 g

Show portions
  • Raspberries1.75 servings · 215.3 g1 serving · 123 g112 kcal64 kcal
  • Plain yogurt1 serving · 170 g1 serving · 170 g104 kcal104 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 363 kcal
  • Lunch 705 kcal
  • Dinner 626 kcal
  • Snack 305 kcal
The whole dayPortions as shown
  • Energy2,000kcal
  • Protein121.3g
  • Carbs281g
  • Fat53.8g
  • Fibre71.9g

More from the food records

  • Sugars38.1 g
  • Added sugar0 g
  • Saturated fat10.8 g
  • Sodium899 mg
  • Potassium4,114 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