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Eating plan bySneaky Helpers

A ready-made day · Balanced

Balanced day: 2000 kcal

On the menu Whole-grain wheat biscuits · Black beans · Atlantic 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 114 gCarbs 270.1 gFat 56.8 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-grain wheat biscuits with skim milk and bananaQuick view

Portions in this dayPortions in the meal library

390358kcal for these portions

Protein 15.3 gCarbs 74.9 gFat 6.1 gProtein 14.3 gCarbs 67.7 gFat 5.9 g

Show portions
  • Whole-grain wheat biscuits1.25 servings · 43.8 g1 serving · 35 g162 kcal130 kcal
  • Skim milk1 serving · 245 g1 serving · 245 g83 kcal83 kcal
  • Banana0.5 servings · 112.5 g0.5 servings · 112.5 g100 kcal100 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

Lunch

Black beans with brown rice and cooked spinachQuick view

Portions in this dayPortions in the meal library

638517kcal for these portions

Protein 31.4 gCarbs 116.7 gFat 7.1 gProtein 25.1 gCarbs 93.4 gFat 6.4 g

Show portions
  • Brown rice1.25 servings · 243.8 g1 serving · 195 g273 kcal218 kcal
  • Cooked spinach1.25 servings · 225 g1 serving · 180 g52 kcal41 kcal
  • Olive oil0.25 servings · 3.4 g0.25 servings · 3.4 g30 kcal30 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

Atlantic salmon with quinoa and fresh spinachQuick view

Portions in this dayPortions in the meal library

702435kcal for these portions

Protein 49.2 gCarbs 51.2 gFat 32.6 gProtein 27.8 gCarbs 40.5 gFat 17.7 g

Show portions
  • Fresh spinach1.75 servings · 52.5 g1 serving · 30 g12 kcal7 kcal
  • Avocado oil0.5 servings · 7 g0.25 servings · 3.5 g62 kcal31 kcal
  • Atlantic salmon2 servings · 170 g1 serving · 85 g350 kcal175 kcal
  • Quinoa1.25 servings · 231.3 g1 serving · 185 g278 kcal222 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

Orange with cottage cheeseQuick view

Portions in this dayPortions in the meal library

269242kcal for these portions

Protein 18.1 gCarbs 27.4 gFat 10.9 gProtein 14.9 gCarbs 26.4 gFat 9.7 g

Show portions
  • Orange1 serving · 185 g1 serving · 185 g85 kcal85 kcal
  • Cottage cheese1.25 servings · 141.3 g1 serving · 113 g138 kcal111 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

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 390 kcal
  • Lunch 638 kcal
  • Dinner 702 kcal
  • Snack 269 kcal
The whole dayPortions as shown
  • Energy2,000kcal
  • Protein114g
  • Carbs270.1g
  • Fat56.8g
  • Fibre49.9g

More from the food records

  • Sugars53.6 g
  • Added sugar0 g
  • Saturated fat10.6 g
  • Sodium1,040 mg
  • Potassium4,878 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.