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Week of October 12, 2026: a low-sugar meal plan.

Chicken thighs, sweet potato, leeks, and carrots. Cod 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.

The thigh, without the glaze

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  • Eggs (12)
  • Leeks (3)
  • Chickpeas (3 cans)
  • Carrots (2 lb)
  • Chicken thighs (2 lb)
  • Sweet potatoes (3 lb)
  • Collard greens (1 bunch)
  • Pomegranates (2)
  • Lemons (4)
  • Garlic
  • Fresh parsley
  • Red onion
  • Extra-virgin olive oil

Monday

Thighs are back, and they are not glazed

Breakfast

Leek and eggs

310 kcal · 16 g protein · 2 g fiber · 0 g added sugar

Cook strategy

  1. Slice 1 leek, white and light green, into half-moons. Rinse out the grit.
  2. Warm 1 tablespoon olive oil in a skillet over medium-low.
  3. Cook the leek with a pinch of salt until soft and sweet, about 8 minutes. Do not brown it hard.
  4. Crack in 2 eggs. Cook until the whites set and the yolks stay soft.
  5. Pepper. No toast.

In the bowl: 1 leek · 2 eggs · 1 tbsp olive oil · salt, pepper

Lunch

Chickpea and carrot plate

390 kcal · 14 g protein · 10 g fiber · 0 g added sugar

Cook strategy

  1. Cut 2 carrots into coins.
  2. Warm 1 tablespoon olive oil. Cook the carrots with a pinch of salt until tender and browned at the edges, about 10 minutes.
  3. Stir in the chickpeas and 1 minced garlic clove for 1 minute.
  4. Turn the heat off. Fold in chopped parsley and lemon juice.
  5. Eat it warm. No tahini and no honey.

In the bowl: 2 carrots, cut into coins · 3/4 cup chickpeas, rinsed · garlic, parsley, lemon, olive oil, salt

Dinner

Chicken and sweet potato

520 kcal · 32 g protein · 6 g fiber · 0 g added sugar

Cook strategy

  1. Cut 1 sweet potato into half-moons. Leave the skin on.
  2. Heat a wide skillet with 1 tablespoon olive oil over medium.
  3. Cook the sweet potato, turning, until browned and tender, about 12 minutes. Salt. Push it aside.
  4. Add 1 chicken thigh skin side down. Cook until the skin is brown, about 6 minutes. Turn and cook until done, about 6 more minutes.
  5. Add a handful of chopped collards for the last 2 minutes, until they wilt.
  6. Lemon and pepper. No maple, no glaze, and no brown sugar.

In the bowl: 1 chicken thigh · 1 sweet potato, skin on · a handful of collard greens · olive oil, lemon, salt, pepper

Tuesday

The skillet is already done

Breakfast

Eggs and pomegranate

280 kcal · 14 g protein · 2 g fiber · 0 g added sugar

Cook strategy

  1. Fry 2 eggs in 1 teaspoon olive oil until the whites set.
  2. Split a pomegranate and eat a small handful of seeds beside the eggs.
  3. Do not pour juice on the plate.

In the bowl: 2 eggs · olive oil · pomegranate seeds

Lunch

Chickpea carrot plate, cold

370 kcal · 13 g protein · 9 g fiber · 0 g added sugar

Cook strategy

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

In the bowl: leftover chickpeas and carrots · lemon · parsley

Dinner

Chicken skillet, second heat

490 kcal · 30 g protein · 5 g fiber · 0 g added sugar

Cook strategy

  1. Put Monday’s chicken and sweet potato in a pan with a splash of water.
  2. Cover and warm over medium until hot, about 5 minutes.
  3. Lemon. Hold any extra sweet potato for Thursday.

In the bowl: leftover chicken and sweet potato · a splash of water · lemon

Wednesday

Leeks again, carrots as dinner

Breakfast

Leek eggs, second pan

310 kcal · 16 g protein · 2 g fiber · 0 g added sugar

Cook strategy

  1. Slice and rinse 1 leek.
  2. Cook it in olive oil over medium-low until soft, about 8 minutes.
  3. Two eggs in the same pan until the whites set.
  4. Still no toast.

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

Lunch

Chicken and collards

420 kcal · 32 g protein · 3 g fiber · 0 g added sugar

Cook strategy

  1. Chop a handful of collards. Put them in a bowl with lemon and a teaspoon of oil.
  2. Warm the leftover chicken until hot.
  3. Set it on the collards so the heat softens them.
  4. Salt. No glaze.

In the bowl: leftover chicken · chopped collards · olive oil, lemon

Dinner

Chickpea carrot plate, bigger

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

Cook strategy

  1. Brown a larger pan of carrot coins in olive oil until the edges color.
  2. Add rinsed chickpeas and garlic for 1 minute.
  3. Off the heat: parsley and lemon.
  4. Eat half. Hold half for Thursday.

In the bowl: carrots · chickpeas · garlic, parsley, lemon, olive oil

Thursday

Cook the second thigh

Breakfast

Leek and eggs

330 kcal · 16 g protein · 3 g fiber · 0 g added sugar

Cook strategy

  1. Cook 1 rinsed, sliced leek in olive oil until soft.
  2. Two eggs in the pan until the whites set.
  3. A few pomegranate seeds beside the plate if you want them. Not on the eggs, and not as juice.

In the bowl: 1 leek · 2 eggs · olive oil · a few pomegranate seeds

Lunch

Wednesday’s chickpea carrot plate

400 kcal · 15 g protein · 10 g fiber · 0 g added sugar

Cook strategy

  1. Eat the chickpea-and-carrot half from Wednesday.
  2. Lemon if it needs it.
  3. Do not turn it into a sweet salad.

In the bowl: held chickpeas and carrots · lemon

Dinner

Chicken and sweet potato, second skillet

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

Cook strategy

  1. Brown sweet potato half-moons in olive oil until tender. Skin stays on.
  2. Sear the remaining thigh skin side down, then turn until cooked.
  3. Collards in for the last 2 minutes.
  4. Lemon. Hold about a third for Friday lunch.

In the bowl: remaining chicken thighs · sweet potato · collards · olive oil, lemon

Friday

Clear the leek

Breakfast

Eggs and pomegranate

280 kcal · 14 g protein · 2 g fiber · 0 g added sugar

Cook strategy

  1. Fry 2 eggs in a teaspoon of olive oil.
  2. Pomegranate seeds on the side.
  3. No muffin and no cider donut.

In the bowl: 2 eggs · pomegranate seeds · olive oil

Lunch

Thursday’s chicken, warm

470 kcal · 30 g protein · 5 g fiber · 0 g added sugar

Cook strategy

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

In the bowl: held chicken and sweet potato · lemon

Dinner

Collards, chickpeas, and garlic

410 kcal · 16 g protein · 9 g fiber · 0 g added sugar

Cook strategy

  1. Warm 1 tablespoon olive oil. Add 2 sliced garlic cloves for 30 seconds.
  2. Add chopped collards and a pinch of salt. Cook until they wilt, about 5 minutes.
  3. Stir in rinsed chickpeas just to warm them.
  4. Fold in leftover carrot if you have it. Lemon.

In the bowl: remaining collards · chickpeas · garlic, olive oil, lemon · optional leftover carrot

Saturday

Cook once for Sunday

Breakfast

Leek eggs, last leek

300 kcal · 16 g protein · 2 g fiber · 0 g added sugar

Cook strategy

  1. Cook the last leek in olive oil until soft.
  2. Two eggs in the same pan.
  3. Weekend does not mean a glazed sweet potato or a donut.

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

Lunch

Big chickpea carrot plate

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

Cook strategy

  1. Brown carrot coins in olive oil.
  2. Add chickpeas, then parsley, a little red onion, and lemon off the heat.
  3. Eat half. Hold half for Sunday.

In the bowl: carrots · chickpeas · parsley, red onion, lemon, olive oil

Dinner

Chicken for the table

530 kcal · 33 g protein · 6 g fiber · 0 g added sugar

Cook strategy

  1. Same method as Monday: sweet potato, then thigh skin side down, collards last.
  2. Lemon. No glaze.
  3. Freeze a container if the pan is bigger than tonight.

In the bowl: remaining chicken thighs · sweet potato · collards · olive oil, lemon

Sunday

Reset, don’t restrict

Breakfast

Eggs and the last seeds

270 kcal · 14 g protein · 1 g fiber · 0 g added sugar

Cook strategy

  1. Fry 2 eggs.
  2. Finish the pomegranate seeds. Do not buy juice to replace them.
  3. Then shop. No pastry stop.

In the bowl: 2 eggs · remaining pomegranate seeds · olive oil

Lunch

Saturday’s chickpea carrot plate

400 kcal · 15 g protein · 10 g fiber · 0 g added sugar

Cook strategy

  1. Eat the chickpea-and-carrot half from Saturday.
  2. Lemon if it needs it.

In the bowl: held chickpea and carrot plate · lemon

Dinner

Clear the skillet

460 kcal · 28 g protein · 6 g fiber · 0 g added sugar

Cook strategy

  1. Put the remaining chicken, sweet potato, collards, or chickpeas in one skillet with a teaspoon of oil.
  2. Heat until hot. Warm the chicken. Don’t recook it hard.
  3. Lemon and salt.
  4. This is how Monday does not become takeout.

In the bowl: remaining chicken, sweet potato, collards, or chickpeas · 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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