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Eating plan bySneaky Helpers

A ready-made day · Balanced

Balanced day: 2000 kcal

On the menu Oatmeal · Hard-boiled eggs · 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 105.1 gCarbs 241.1 gFat 70.2 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 RaspberriesQuick view

Portions in this dayPortions in the meal library

413381kcal for these portions

Protein 15.8 gCarbs 59.9 gFat 14.2 gProtein 15.1 gCarbs 52.6 gFat 13.8 g

Show portions
  • Oatmeal1 serving · 234 g1 serving · 234 g166 kcal166 kcal
  • Raspberries1.5 servings · 184.5 g1 serving · 123 g96 kcal64 kcal
  • Plain yogurt1 serving · 170 g1 serving · 170 g104 kcal104 kcal
  • Smooth peanut butter0.25 servings · 8 g0.25 servings · 8 g47 kcal47 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

Hard-boiled eggs with cooked pasta and fresh spinachQuick view

Portions in this dayPortions in the meal library

635468kcal for these portions

Protein 32.3 gCarbs 78.1 gFat 20.3 gProtein 26 gCarbs 45.6 gFat 19.3 g

Show portions
  • Hard-boiled eggs1 serving · 136 g1 serving · 136 g211 kcal211 kcal
  • Cooked pasta1.75 servings · 245 g1 serving · 140 g385 kcal220 kcal
  • Fresh spinach1.25 servings · 37.5 g1 serving · 30 g9 kcal7 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

Dinner

Atlantic salmon with baked potato and mixed vegetablesQuick view

Portions in this dayPortions in the meal library

764461kcal for these portions

Protein 49.6 gCarbs 76.6 gFat 28.4 gProtein 27.7 gCarbs 55 gFat 14.3 g

Show portions
  • Atlantic salmon2 servings · 170 g1 serving · 85 g350 kcal175 kcal
  • Baked potato1.5 servings · 222 g1 serving · 148 g206 kcal138 kcal
  • Mixed vegetables1.25 servings · 227.5 g1 serving · 182 g148 kcal118 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

Snack

Apple with unsweetened soy milkQuick view

Portions in this dayPortions in the meal library

188192kcal for these portions

Protein 7.4 gCarbs 26.5 gFat 7.2 gProtein 9.1 gCarbs 23.2 gFat 8.2 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 413 kcal
  • Lunch 635 kcal
  • Dinner 764 kcal
  • Snack 188 kcal
The whole dayPortions as shown
  • Energy2,000kcal
  • Protein105.1g
  • Carbs241.1g
  • Fat70.2g
  • Fibre41.5g

More from the food records

  • Sugars47.5 g
  • Added sugar0 g
  • Saturated fat16.7 g
  • Sodium1,686 mg
  • Potassium3,903 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.