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Week of October 6, 2026: a low-sugar meal plan.

Pears, beets, brussels, and cod. Squash and mushrooms sat this one out.

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.

Cod was the spend

Shop this list

  • Rolled oats (18 oz)
  • Pears (6)
  • Walnuts
  • Eggs (12)
  • Beets (1 bunch)
  • Cannellini beans (3 cans)
  • Brussels sprouts (2 lb)
  • Cod fillets (1¼ lb)
  • Swiss chard (1 bunch)
  • Lemons (4)
  • Garlic
  • Fresh parsley
  • Red onion
  • Extra-virgin olive oil

Monday

Pear, beet, and the fish spend

Breakfast

Oats, pear, walnuts

340 kcal · 9 g protein · 8 g fiber · 0 g added sugar

Cook strategy

  1. Put 1/2 cup rolled oats, 1 cup water, and a pinch of salt in a small pot.
  2. Simmer, stirring, until thick, about 5 minutes. No packet.
  3. Slice 1 pear. Leave the skin on.
  4. Stir half the pear into the oats. Put the rest on top with 1 tablespoon walnuts and cinnamon.
  5. Eat it. Do not add maple, honey, or brown sugar.

In the bowl: 1/2 cup rolled oats · 1 cup water · 1 pear, sliced, skin on · 1 tbsp walnuts · cinnamon, pinch of salt

Lunch

Beet and white bean plate

380 kcal · 14 g protein · 12 g fiber · 0 g added sugar

Cook strategy

  1. If the beets are raw, roast them at 400°F until a knife slides in, about 40 minutes. Cool, peel, and cube. You want about 2 cups.
  2. Rinse 3/4 cup cannellini beans.
  3. Fold beets, beans, chopped parsley, lemon juice, 1 teaspoon olive oil, and salt.
  4. Eat it warm or room temperature. No honey and no goat cheese.

In the bowl: 2 cups roasted beet cubes · 3/4 cup cannellini beans, rinsed · parsley, lemon, olive oil, salt

Dinner

Cod and brussels skillet

420 kcal · 36 g protein · 6 g fiber · 0 g added sugar

Cook strategy

  1. Halve the brussels sprouts.
  2. Heat a wide skillet with 1 tablespoon olive oil over medium-high.
  3. Lay the sprouts cut side down. Do not stir for 4 minutes. Then toss and cook until browned and tender, about 8 minutes total. Salt.
  4. Push them aside. Lay the cod in the pan. Cook about 3 minutes, turn, and cook until it flakes, about 3 more minutes.
  5. Lemon and pepper over both. No glaze and no bacon jam.

In the bowl: 5–6 oz cod fillet · 3 cups brussels sprouts, halved · 1 tbsp olive oil · lemon, salt, pepper

Tuesday

The roast is already done

Breakfast

Eggs and chard

280 kcal · 18 g protein · 2 g fiber · 0 g added sugar

Cook strategy

  1. Warm 1 teaspoon olive oil. Add chopped chard stems first, leaves after a minute, and a sliced garlic clove.
  2. When the leaves wilt, push them aside and crack in 2 eggs.
  3. Cook until the whites set. Pepper. No toast.

In the bowl: 2 eggs · Swiss chard, chopped · olive oil · garlic

Lunch

Beet bean plate, cold

360 kcal · 13 g protein · 11 g fiber · 0 g added sugar

Cook strategy

  1. Take Monday’s beet-and-bean plate from the fridge.
  2. Add lemon if it looks dry. More parsley if you have it.
  3. Eat it cold. No new dressing.

In the bowl: leftover beet and white beans · lemon · parsley

Dinner

Cod skillet, second heat

400 kcal · 34 g protein · 6 g fiber · 0 g added sugar

Cook strategy

  1. Put Monday’s cod and brussels in a pan with a splash of water.
  2. Cover and warm over medium until hot, about 4 minutes. Don’t fry the fish again.
  3. Lemon. Hold any extra sprouts for Thursday.

In the bowl: leftover cod and brussels · a splash of water · lemon

Wednesday

Oats again, beans as dinner

Breakfast

Oats and pear

340 kcal · 9 g protein · 8 g fiber · 0 g added sugar

Cook strategy

  1. Simmer 1/2 cup oats in 1 cup water with a pinch of salt, about 5 minutes.
  2. Slice a pear, skin on. Stir half in. Top with the rest, walnuts, and cinnamon.
  3. No maple.

In the bowl: rolled oats · water · pear · walnuts · cinnamon

Lunch

White beans and chard

340 kcal · 16 g protein · 11 g fiber · 0 g added sugar

Cook strategy

  1. Warm 1 teaspoon olive oil. Add a sliced garlic clove for 30 seconds.
  2. Add 3/4 cup rinsed cannellini beans and a splash of water. Warm 4 minutes.
  3. Stir in chopped chard until it wilts. Lemon and salt.

In the bowl: cannellini beans · Swiss chard · garlic, olive oil, lemon

Dinner

Brussels, beans, and egg

430 kcal · 22 g protein · 10 g fiber · 0 g added sugar

Cook strategy

  1. Halve any remaining brussels and brown them cut side down in olive oil.
  2. Add rinsed beans and warm them through.
  3. Crack 1 egg into the pan and cook until the white sets.
  4. Lemon. This is not a second fish night.

In the bowl: remaining brussels · cannellini beans · 1 egg · olive oil, lemon

Thursday

Cook the second fillet

Breakfast

Eggs, pear on the side

310 kcal · 14 g protein · 4 g fiber · 0 g added sugar

Cook strategy

  1. Fry 2 eggs in 1 teaspoon olive oil until the whites set.
  2. Slice a pear and eat it next to the eggs.
  3. Do not bake the pear into anything.

In the bowl: 2 eggs · olive oil · 1 pear

Lunch

Beet and bean plate

370 kcal · 14 g protein · 12 g fiber · 0 g added sugar

Cook strategy

  1. Fold roasted beet cubes with rinsed beans, parsley, lemon, oil, and salt.
  2. If Monday’s plate is still in the fridge, eat that instead.

In the bowl: roasted beets · cannellini beans · parsley, lemon, olive oil

Dinner

Cod and brussels, second skillet

430 kcal · 36 g protein · 6 g fiber · 0 g added sugar

Cook strategy

  1. Brown the sprouts cut side down in olive oil until tender.
  2. Cook the remaining cod in the same pan until it flakes, about 3 minutes a side.
  3. Lemon. Hold about a third for Friday lunch.

In the bowl: remaining cod · remaining brussels sprouts · olive oil, lemon

Friday

Clear the beet bunch

Breakfast

Oats, pear, walnuts

340 kcal · 9 g protein · 8 g fiber · 0 g added sugar

Cook strategy

  1. Cook 1/2 cup oats in water until thick.
  2. Pear, walnuts, cinnamon.
  3. No pumpkin muffin and no cider donut.

In the bowl: rolled oats · pear · walnuts · cinnamon

Lunch

Thursday’s cod, warm

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

Cook strategy

  1. Warm Thursday’s held cod and sprouts with a splash of water, covered.
  2. Lemon.
  3. Friday lunch is not a new recipe.

In the bowl: held cod and brussels · lemon

Dinner

Beets, beans, and chard

420 kcal · 18 g protein · 13 g fiber · 0 g added sugar

Cook strategy

  1. Warm olive oil and a sliced garlic clove.
  2. Add rinsed beans and chopped chard. Cook until the chard wilts.
  3. Fold in the remaining beet cubes just to warm them.
  4. Lemon and salt.

In the bowl: remaining beets · cannellini beans · chard · garlic, olive oil, lemon

Saturday

Cook once for Sunday

Breakfast

Eggs and the last chard

280 kcal · 18 g protein · 2 g fiber · 0 g added sugar

Cook strategy

  1. Wilt the last chard in a teaspoon of oil.
  2. Two eggs in the same pan.
  3. Weekend does not mean a cider donut.

In the bowl: 2 eggs · remaining chard · olive oil

Lunch

Big beet and bean plate

420 kcal · 16 g protein · 13 g fiber · 0 g added sugar

Cook strategy

  1. Fold a larger bowl of beets and beans with parsley, a little red onion, lemon, and oil.
  2. Eat half.
  3. Hold half for Sunday in the fridge.

In the bowl: beets · cannellini beans · parsley, red onion, lemon, olive oil

Dinner

Brussels for the table

400 kcal · 28 g protein · 7 g fiber · 0 g added sugar

Cook strategy

  1. Brown the last brussels cut side down in olive oil.
  2. If cod is left and still smells like the sea, warm it in the pan until it flakes. If not, crack an egg instead.
  3. Lemon. Freeze a container if you cooked too much.

In the bowl: remaining brussels sprouts · any remaining cod · olive oil, lemon

Sunday

Reset, don’t restrict

Breakfast

Oats and the last pear

330 kcal · 9 g protein · 8 g fiber · 0 g added sugar

Cook strategy

  1. Cook the oats in water.
  2. Use the last pear and the last walnuts.
  3. Then shop. No pastry stop.

In the bowl: rolled oats · last pear · walnuts

Lunch

Saturday’s beet bean plate

380 kcal · 15 g protein · 12 g fiber · 0 g added sugar

Cook strategy

  1. Eat the beet-and-bean half from Saturday.
  2. Lemon if it needs it.
  3. Do not turn it into a sweet salad.

In the bowl: held beet and bean plate · lemon

Dinner

Clear the skillet

410 kcal · 24 g protein · 8 g fiber · 0 g added sugar

Cook strategy

  1. Put the remaining sprouts, beans, chard, or fish in one skillet with a teaspoon of oil.
  2. Heat until hot. Don’t recook fish into leather — warm it.
  3. Lemon and salt.
  4. This is how Monday does not become takeout.

In the bowl: remaining sprouts, beans, chard, or fish · 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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