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A ready-made day · Balanced

Balanced day: 2000 kcal

On the menu Oatmeal · Yellowfin tuna · Firm tofu

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 143.2 gCarbs 252.3 gFat 52.1 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 Apple Baked UnsweetenedQuick view

Portions in this dayPortions in the meal library

405405kcal for these portions

Protein 13.1 gCarbs 61.3 gFat 13.7 gProtein 13.1 gCarbs 61.3 gFat 13.7 g

Show portions
  • Oatmeal1 serving · 234 g1 serving · 234 g166 kcal166 kcal
  • Baked apple1 serving · 161 g1 serving · 161 g90 kcal90 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

Lunch

Yellowfin tuna with cooked pasta and mixed salad greensQuick view

Portions in this dayPortions in the meal library

699377kcal for these portions

Protein 66.7 gCarbs 81.6 gFat 10.5 gProtein 34.4 gCarbs 46.2 gFat 5.4 g

Show portions
  • Yellowfin tuna2 servings · 170 g1 serving · 85 g221 kcal111 kcal
  • Cooked pasta1.75 servings · 245 g1 serving · 140 g385 kcal220 kcal
  • Mixed salad greens2 servings · 200 g1 serving · 100 g34 kcal17 kcal
  • Olive oil0.5 servings · 6.8 g0.25 servings · 3.4 g60 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

Dinner

Firm tofu with brown rice and cooked broccoliQuick view

Portions in this dayPortions in the meal library

617472kcal for these portions

Protein 41 gCarbs 69.5 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 serving · 78 g1 serving · 78 g27 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

Snack

Navel orange with non-fat cottage cheeseQuick view

Portions in this dayPortions in the meal library

279232kcal for these portions

Protein 22.4 gCarbs 39.9 gFat 4.8 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 405 kcal
  • Lunch 699 kcal
  • Dinner 617 kcal
  • Snack 279 kcal
The whole dayPortions as shown
  • Energy2,000kcal
  • Protein143.2g
  • Carbs252.3g
  • Fat52.1g
  • Fibre34.4g

More from the food records

  • Sugars52.2 g
  • Added sugar0 g
  • Saturated fat11.4 g
  • Sodium1,593 mg
  • Potassium3,777 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