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A ready-made day · Balanced

Balanced day: 2000 kcal

On the menu Plain Greek yogurt · Atlantic salmon · Flank steak

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 118.1 gCarbs 229.3 gFat 76.7 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

Plain Greek yogurt with apple and whole-wheat flakes with flaxseedQuick view

Portions in this dayPortions in the meal library

587302kcal for these portions

Protein 29 gCarbs 77.1 gFat 25.4 gProtein 14.5 gCarbs 40.7 gFat 12.7 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

Atlantic salmon with quinoa and green beansQuick view

Portions in this dayPortions in the meal library

523480kcal for these portions

Protein 34.5 gCarbs 49.5 gFat 21.2 gProtein 29.8 gCarbs 49.5 gFat 18.6 g

Show portions
  • Pine nuts0.25 servings · 7.1 g0.25 servings · 7.1 g45 kcal45 kcal
  • Atlantic salmon1.25 servings · 106.3 g1 serving · 85 g219 kcal175 kcal
  • Quinoa1 serving · 185 g1 serving · 185 g222 kcal222 kcal
  • Green beans1 serving · 135 g1 serving · 135 g38 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

Dinner

Flank steak with baked potato and mixed vegetablesQuick view

Portions in this dayPortions in the meal library

481452kcal for these portions

Protein 33.8 gCarbs 60.9 gFat 11.1 gProtein 32.5 gCarbs 55 gFat 11 g

Show portions
  • Flank steak1 serving · 85 g1 serving · 85 g165 kcal165 kcal
  • Baked potato1 serving · 148 g1 serving · 148 g138 kcal138 kcal
  • Mixed vegetables1.25 servings · 227.5 g1 serving · 182 g148 kcal118 kcal
  • Avocado oil0.25 servings · 3.5 g0.25 servings · 3.5 g31 kcal31 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

Banana with hard-boiled eggsQuick view

Portions in this dayPortions in the meal library

408458kcal for these portions

Protein 20.9 gCarbs 41.8 gFat 19 gProtein 21.5 gCarbs 54.6 gFat 19.2 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 587 kcal
  • Lunch 523 kcal
  • Dinner 481 kcal
  • Snack 408 kcal
The whole dayPortions as shown
  • Energy2,000kcal
  • Protein118.1g
  • Carbs229.3g
  • Fat76.7g
  • Fibre46.2g

More from the food records

  • Sugars67.4 g
  • Added sugar0 g
  • Saturated fat19.1 g
  • Sodium1,076 mg
  • Potassium4,132 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