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Eating plan bySneaky Helpers

A ready-made day · Balanced

Balanced day: 2000 kcal

On the menu Cottage cheese · Roast 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 134.5 gCarbs 225.5 gFat 63.9 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

Cottage cheese with pineapple and pumpernickel breadQuick view

Portions in this dayPortions in the meal library

648374kcal for these portions

Protein 35.5 gCarbs 87 gFat 19.8 gProtein 20.2 gCarbs 52.2 gFat 10.8 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

Roast chicken breast with white rice and broccoliQuick view

Portions in this dayPortions in the meal library

630513kcal for these portions

Protein 63.9 gCarbs 64.4 gFat 11.7 gProtein 51.3 gCarbs 51.8 gFat 10.2 g

Show portions
  • Roast chicken breast1.25 servings · 175 g1 serving · 140 g289 kcal231 kcal
  • White rice1.25 servings · 197.5 g1 serving · 158 g257 kcal205 kcal
  • Broccoli1.25 servings · 113.8 g1 serving · 91 g39 kcal31 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

Dinner

Hard-boiled eggs with quinoa and fresh spinachQuick view

Portions in this dayPortions in the meal library

525470kcal for these portions

Protein 28.1 gCarbs 51.9 gFat 22.4 gProtein 26.1 gCarbs 42 gFat 21.5 g

Show portions
  • Olive oil0.25 servings · 3.4 g0.25 servings · 3.4 g30 kcal30 kcal
  • Hard-boiled eggs1 serving · 136 g1 serving · 136 g211 kcal211 kcal
  • Quinoa1.25 servings · 231.3 g1 serving · 185 g278 kcal222 kcal
  • Fresh spinach1 serving · 30 g1 serving · 30 g7 kcal7 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 Plain YogurtQuick view

Portions in this dayPortions in the meal library

197213kcal for these portions

Protein 7 gCarbs 22.2 gFat 10 gProtein 7 gCarbs 26.6 gFat 10.1 g

Show portions
  • Apple0.75 servings · 93.8 g1 serving · 125 g49 kcal65 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

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 648 kcal
  • Lunch 630 kcal
  • Dinner 525 kcal
  • Snack 197 kcal
The whole dayPortions as shown
  • Energy2,000kcal
  • Protein134.5g
  • Carbs225.5g
  • Fat63.9g
  • Fibre21.9g

More from the food records

  • Sugars51.1 g
  • Added sugar0 g
  • Saturated fat17.4 g
  • Sodium1,756 mg
  • Potassium2,892 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.