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A ready-made day · Balanced

Balanced day: 2000 kcal

On the menu Oatmeal · Firm tofu · 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 138 gCarbs 239.6 gFat 62.1 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 ApplesQuick view

Portions in this dayPortions in the meal library

374374kcal for these portions

Protein 16.3 gCarbs 50.6 gFat 13.2 gProtein 16.3 gCarbs 50.6 gFat 13.2 g

Show portions
  • Oatmeal1 serving · 234 g1 serving · 234 g166 kcal166 kcal
  • Apple1 serving · 125 g1 serving · 125 g65 kcal65 kcal
  • Plain Greek yogurt1 serving · 100 g1 serving · 100 g97 kcal97 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

Lunch

Firm tofu with brown rice and cooked broccoliQuick view

Portions in this dayPortions in the meal library

624472kcal for these portions

Protein 41.4 gCarbs 70.9 gFat 23.2 gProtein 29 gCarbs 56.3 gFat 17.3 g

Show portions
  • Brown rice1.25 servings · 243.8 g1 serving · 195 g273 kcal218 kcal
  • Cooked broccoli1.25 servings · 97.5 g1 serving · 78 g34 kcal27 kcal
  • Pine nuts0.25 servings · 7.1 g0.25 servings · 7.1 g45 kcal45 kcal
  • Firm tofu1.5 servings · 189 g1 serving · 126 g272 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

Sockeye salmon with cooked pasta and broccoliQuick view

Portions in this dayPortions in the meal library

796429kcal for these portions

Protein 65.8 gCarbs 88.2 gFat 21.2 gProtein 34.2 gCarbs 50.2 gFat 10.8 g

Show portions
  • Sockeye salmon2 servings · 170 g1 serving · 85 g265 kcal133 kcal
  • Cooked pasta1.75 servings · 245 g1 serving · 140 g385 kcal220 kcal
  • Broccoli1.75 servings · 159.3 g1 serving · 91 g54 kcal31 kcal
  • Roasted hazelnuts0.5 servings · 14.2 g0.25 servings · 7.1 g92 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

Snack

Navel orange with non-fat cottage cheeseQuick view

Portions in this dayPortions in the meal library

206232kcal for these portions

Protein 14.5 gCarbs 29.9 gFat 4.5 gProtein 18.2 gCarbs 32.3 gFat 4.6 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 374 kcal
  • Lunch 624 kcal
  • Dinner 796 kcal
  • Snack 206 kcal
The whole dayPortions as shown
  • Energy2,000kcal
  • Protein138g
  • Carbs239.6g
  • Fat62.1g
  • Fibre34.3g

More from the food records

  • Sugars40.7 g
  • Added sugar0 g
  • Saturated fat10.9 g
  • Sodium1,341 mg
  • Potassium3,393 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