Past week · stays on this address

Week of September 8, 2026: a low-sugar meal plan.

Protein floor, olive oil, no dessert masquerading as breakfast.

The first day is written out below, steps and all. This week is over. The first day stays public. The rest of the days are the membership. Life Flip LLC does not deliver the groceries.

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Eggs (18)
Plain Greek yogurt (32 oz)
Cottage cheese (16 oz)
Chicken thighs (2–3 lb)
Salmon fillets (2)
Smoked salmon (4 oz)
Dry lentils (1 lb)
Chickpeas, dry or canned (2 cans)
Black beans (1 can or 1 cup dry)
Rolled oats
Baby spinach / kale (2 bags)
Arugula or mixed greens
Broccoli (2 heads)
Sweet potatoes (3)
Cucumbers (2)
Cherry tomatoes
Avocados (3)
Lemons (5)
Garlic
Fresh parsley
Walnuts
Frozen mixed berries
Extra-virgin olive oil
Olives

Monday

Skillet start

Breakfast

Eggs, spinach, smoked salmon

420 kcal · 32 g protein · 5 g fiber · 0 g added sugar

Cook strategy

Wilt spinach in olive oil. Fry eggs in the same pan. Plate with salmon and avocado. Salt only the greens — the salmon already brought some.

In the bowl: 2 eggs · 1 cup spinach · 2 oz smoked salmon · 1/4 avocado · 1 tsp extra-virgin olive oil · black pepper

Lunch

Lemon chickpea chicken bowl

540 kcal · 42 g protein · 11 g fiber · 0 g added sugar

Cook strategy

Toss chickpeas, cucumber, herbs, lemon, and oil. Slice the chicken over the top. This is lunch you can pack in a jar.

In the bowl: 4 oz grilled chicken thigh · 3/4 cup cooked chickpeas · 1/2 cucumber, chopped · parsley, lemon, 1 tbsp olive oil · olives (5)

Dinner

Lentil stew, olive oil finish

480 kcal · 24 g protein · 16 g fiber · 0 g added sugar

Cook strategy

Simmer lentils with aromatics 20 minutes. Finish off heat with oil and lemon. No sugar in the pot — tomatoes are enough sweetness.

In the bowl: 1 cup cooked brown lentils · 1 cup mixed vegetables (carrot, celery, tomato) · garlic, cumin, paprika · 1 tbsp extra-virgin olive oil · lemon wedge

Tuesday

Yogurt and roast

Breakfast

Plain yogurt, berries, walnuts

310 kcal · 24 g protein · 5 g fiber · 0 g added sugar

Cook strategy

Bowl. Fruit. Nuts. Cinnamon. If it needs a drizzle, use oil — not honey. You will be fine.

In the bowl: 1 cup plain Greek yogurt · 1/2 cup mixed berries · 1 tbsp walnuts · cinnamon · optional: 1 tsp olive oil

Lunch

Leftover lentil stew + greens

490 kcal · 25 g protein · 18 g fiber · 0 g added sugar

Cook strategy

Warm the stew. Dress greens. Eat them in the same bowl so the oil does double duty.

In the bowl: leftover lentil stew · 2 cups arugula · lemon · 1 tsp olive oil

Dinner

Roast chicken, broccoli, sweet potato

620 kcal · 38 g protein · 9 g fiber · 0 g added sugar

Cook strategy

Sheet pan, 425°F, 30–35 minutes. Oil on everything. No bottled glaze. The sweet potato is the dessert.

In the bowl: 1 chicken thigh, bone-in · 2 cups broccoli · 1 small sweet potato · rosemary, olive oil, salt

Wednesday

Fish day

Breakfast

Cottage cheese, tomato, olive oil

280 kcal · 26 g protein · 2 g fiber · 0 g added sugar

Cook strategy

Savory, not pineapple. Stir oil through so it coats. Eat slowly.

In the bowl: 1 cup cottage cheese · cherry tomatoes · black pepper · 1 tsp extra-virgin olive oil · basil or parsley

Lunch

Chickpea herb salad

530 kcal · 28 g protein · 12 g fiber · 0 g added sugar

Cook strategy

Chop, toss, add eggs. This is the packed lunch that does not wilt into sadness.

In the bowl: 1 cup chickpeas · cucumber, parsley, red onion · lemon, olive oil · 2 boiled eggs

Dinner

Olive-oil salmon, greens, lentils

610 kcal · 44 g protein · 10 g fiber · 0 g added sugar

Cook strategy

Salmon in a hot skillet, 3–4 minutes a side. Greens in the same fat. Lentils warmed with lemon. Restaurant food, home ingredients.

In the bowl: 5 oz salmon fillet · 2 cups bitter greens · 1/2 cup cooked lentils · lemon, olive oil, garlic

Thursday

Repeat what worked

Breakfast

Oats, walnuts, berries

340 kcal · 11 g protein · 8 g fiber · 0 g added sugar

Cook strategy

Stovetop, 5 minutes. No packets. Fruit is the sweetener.

In the bowl: 1/2 cup rolled oats, cooked in water or milk · 1/2 cup berries · 1 tbsp walnuts · cinnamon · pinch of salt

Lunch

Chicken leftover plate

520 kcal · 40 g protein · 7 g fiber · 0 g added sugar

Cook strategy

Reheat chicken and broccoli. A spoon of yogurt as sauce. Thursday is not a personality.

In the bowl: leftover roast chicken · leftover broccoli · olive oil · side of yogurt (plain)

Dinner

Bean skillet with eggs

560 kcal · 34 g protein · 16 g fiber · 0 g added sugar

Cook strategy

Beans and garlic in oil, spinach in, eggs on top until just set. Lime at the table.

In the bowl: 1 cup black beans · 1 cup spinach · 2 eggs · cumin, garlic, olive oil · lime or lemon

Friday

Fish again, still no dessert breakfast

Breakfast

Greek yogurt bowl

300 kcal · 24 g protein · 4 g fiber · 0 g added sugar

Cook strategy

Same as Tuesday because repetition is how weeks actually work.

In the bowl: 1 cup plain Greek yogurt · berries · walnuts · cinnamon

Lunch

Salmon salad from last night’s method

500 kcal · 38 g protein · 9 g fiber · 0 g added sugar

Cook strategy

Cold salmon over greens is a real lunch. Oil and lemon. Done.

In the bowl: 4 oz salmon (fresh or leftover) · greens · olive oil, lemon · 1/2 cup lentils or chickpeas

Dinner

Herb chicken, roasted vegetables

600 kcal · 36 g protein · 8 g fiber · 0 g added sugar

Cook strategy

Sheet pan Friday. If you want a drink, make it unsweetened. The potato is already the treat.

In the bowl: chicken thigh · broccoli and sweet potato · olive oil, rosemary

Saturday

Cook once, eat twice

Breakfast

Skillet eggs and greens

390 kcal · 22 g protein · 6 g fiber · 0 g added sugar

Cook strategy

Slow eggs, big greens. Weekend does not mean pancakes.

In the bowl: 2–3 eggs · spinach · olive oil · avocado

Lunch

Big chickpea plate

520 kcal · 22 g protein · 13 g fiber · 0 g added sugar

Cook strategy

Double the Monday salad. Hold half for Sunday.

In the bowl: chickpeas · cucumber, herbs, onion · olive oil, lemon · feta optional (unsweetened)

Dinner

Lentil pot for the table

510 kcal · 26 g protein · 17 g fiber · 0 g added sugar

Cook strategy

A Dutch oven, an hour of ignoring it. Serve with greens. Freeze a pint if you overshot.

In the bowl: lentils · tomato, carrot, celery, garlic · olive oil · side salad

Sunday

Reset, don’t restrict

Breakfast

Yogurt and fruit

300 kcal · 24 g protein · 4 g fiber · 0 g added sugar

Cook strategy

Quiet. Then grocery for next week from the list.

In the bowl: Greek yogurt · berries · walnuts

Lunch

Saturday’s leftover salad

480 kcal · 20 g protein · 12 g fiber · 0 g added sugar

Cook strategy

The point of Saturday cooking.

In the bowl: leftover chickpea salad · extra greens

Dinner

Roast plate, whatever is left

550 kcal · 35 g protein · 10 g fiber · 0 g added sugar

Cook strategy

Clear the fridge into a pan. Oil. Heat. This is how you stop Monday takeout from happening.

In the bowl: remaining chicken or beans · remaining vegetables · olive oil, lemon

The rest of this week is $10.

Members get Tuesday through Sunday: the same pots, reheated on purpose, with the steps and the video.

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Other weeks

Week of November 2, 2026 — Ground turkey, mushrooms, and lentils with collards. Shop Sunday. The pork chop sat this one out.
Week of October 26, 2026 — Pork chop, cabbage, and white beans with kale. Shop Sunday. Salmon sat this one out.
Week of October 19, 2026 — Salmon, broccoli, and sardines in tomato. Chicken sat this one out.
Week of October 12, 2026 — Chicken thighs, sweet potato, leeks, and carrots. Cod sat this one out.
Week of October 6, 2026 — Pears, beets, brussels, and cod. Squash and mushrooms sat this one out.
Week of September 22, 2026 — First delicata, the mushroom bin, and lentils. Tins and turkey are archived.
Week of September 15, 2026 — Late tomatoes, tinned fish, cabbage, and turkey. The salmon week is archived.
Week of September 1, 2026 — Labor Day week — still no picnic sugar, still a protein floor.