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A ready-made day · Balanced

Balanced day: 2000 kcal

On the menu Toasted oat cereal · Firm tofu · 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 103.8 gCarbs 244.1 gFat 75.6 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

Toasted oat cereal with whole milk and raspberriesQuick view

Portions in this dayPortions in the meal library

553351kcal for these portions

Protein 19.3 gCarbs 77.2 gFat 22 gProtein 13.5 gCarbs 44.5 gFat 15 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

Brown rice with fresh spinach and firm tofuQuick view

Portions in this dayPortions in the meal library

659437kcal for these portions

Protein 44.8 gCarbs 64.8 gFat 28.1 gProtein 27.1 gCarbs 50.4 gFat 16.1 g

Show portions
  • Brown rice1.25 servings · 243.8 g1 serving · 195 g273 kcal218 kcal
  • Fresh spinach1.25 servings · 37.5 g1 serving · 30 g9 kcal7 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

Dinner

Hard-boiled eggs with brown rice and cooked broccoliQuick view

Portions in this dayPortions in the meal library

541486kcal for these portions

Protein 24.6 gCarbs 64.4 gFat 20.1 gProtein 23.5 gCarbs 53 gFat 19.7 g

Show portions
  • Hard-boiled eggs1 serving · 136 g1 serving · 136 g211 kcal211 kcal
  • Brown rice1.25 servings · 243.8 g1 serving · 195 g273 kcal218 kcal
  • Cooked broccoli1 serving · 78 g1 serving · 78 g27 kcal27 kcal
  • Olive oil0.25 servings · 3.4 g0.25 servings · 3.4 g30 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

Snack

Boysenberries (Frozen) with Non-Fat YogurtQuick view

Portions in this dayPortions in the meal library

247207kcal for these portions

Protein 15.1 gCarbs 37.7 gFat 5.2 gProtein 12.3 gCarbs 30.4 gFat 5.1 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

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 553 kcal
  • Lunch 659 kcal
  • Dinner 541 kcal
  • Snack 247 kcal
The whole dayPortions as shown
  • Energy2,000kcal
  • Protein103.8g
  • Carbs244.1g
  • Fat75.6g
  • Fibre42.2g

More from the food records

  • Sugars52.1 g
  • Added sugar0 g
  • Saturated fat16.3 g
  • Sodium866 mg
  • Potassium3,380 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