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Week of October 19, 2026: a low-sugar meal plan.

Salmon, broccoli, and sardines in tomato. Chicken 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 salmon came back

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  • Eggs (12)
  • Broccoli (3 crowns)
  • Sardines in olive oil (4 tins)
  • Salmon fillet (1 lb)
  • Canned tomatoes (2)
  • Garlic
  • Lemons (4)
  • Fresh parsley
  • Red onion
  • Extra-virgin olive oil

Monday

Salmon is the spend

Breakfast

Broccoli and eggs

290 kcal · 18 g protein · 4 g fiber · 0 g added sugar

Cook strategy

  1. Cut 1 small broccoli crown into small florets.
  2. Warm 1 tablespoon olive oil in a skillet over medium.
  3. Cook the broccoli with a pinch of salt until tender and browned in spots, about 6 minutes.
  4. Crack in 2 eggs. Cook until the whites set and the yolks stay soft.
  5. Pepper. No toast and no cheese sauce.

In the bowl: 1 small broccoli crown · 2 eggs · 1 tbsp olive oil · salt, pepper

Lunch

Sardines and tomato

340 kcal · 24 g protein · 2 g fiber · 0 g added sugar

Cook strategy

  1. Mince 1 garlic clove. Warm it in 1 teaspoon olive oil for 30 seconds.
  2. Add 1/2 cup canned tomatoes. Cook until the sauce thickens, about 5 minutes. Salt.
  3. Turn the heat off.
  4. Open 1 tin of sardines packed in olive oil. Lay the fish on the sauce. Do not fry them.
  5. Parsley and lemon. No bread and no mayonnaise.

In the bowl: 1 tin sardines in olive oil · 1/2 cup canned tomatoes · garlic, parsley, lemon, salt

Dinner

Salmon and broccoli

480 kcal · 36 g protein · 4 g fiber · 0 g added sugar

Cook strategy

  1. Heat a skillet with 1 tablespoon olive oil over medium.
  2. Lay 1 salmon fillet in, skin side down if it has skin. Cook until the skin is crisp and the fish is almost done, about 5 minutes.
  3. Turn it for 1 minute. Salt and pepper. Set the salmon aside.
  4. In the same pan, cook broccoli florets until tender and browned, about 6 minutes. Add a splash of water if the pan is dry.
  5. Lemon over the fish and the broccoli. No teriyaki, no honey, and no glaze.

In the bowl: 1 salmon fillet · broccoli florets · olive oil, lemon, salt, pepper

Tuesday

The pans are already done

Breakfast

Broccoli and eggs, second pan

290 kcal · 18 g protein · 4 g fiber · 0 g added sugar

Cook strategy

  1. Cut another handful of broccoli into small florets.
  2. Brown them in olive oil with a pinch of salt.
  3. Two eggs in the same pan until the whites set.
  4. Still no toast and no cheese sauce.

In the bowl: broccoli · 2 eggs · olive oil

Lunch

Sardines and tomato, cold

320 kcal · 23 g protein · 2 g fiber · 0 g added sugar

Cook strategy

  1. Take Monday’s sardines and tomato from the fridge.
  2. Lemon if it looks dry.
  3. Eat it cold. No new sauce and no bread.

In the bowl: leftover sardines and tomato · lemon

Dinner

Salmon, second heat

450 kcal · 34 g protein · 4 g fiber · 0 g added sugar

Cook strategy

  1. Put Monday’s salmon and broccoli in a pan with a splash of water.
  2. Cover and warm over medium until hot, about 4 minutes.
  3. Lemon. The skin will not be crisp again. That is fine.

In the bowl: leftover salmon and broccoli · a splash of water · lemon

Wednesday

Build the sardine plate again

Breakfast

Broccoli and eggs

300 kcal · 18 g protein · 5 g fiber · 0 g added sugar

Cook strategy

  1. Brown a larger pan of broccoli florets in olive oil.
  2. Push half aside and crack in 2 eggs.
  3. Eat the eggs and some of the broccoli.
  4. Hold the rest of the broccoli for the salmon.

In the bowl: broccoli · 2 eggs · olive oil

Lunch

Sardines and tomato, second tin

350 kcal · 24 g protein · 2 g fiber · 0 g added sugar

Cook strategy

  1. Warm minced garlic in olive oil, then cook canned tomatoes down for 5 minutes.
  2. Heat off. Lay a tin of sardines on the sauce. Do not fry the fish.
  3. Parsley and lemon.
  4. Eat half. Hold half.

In the bowl: 1 tin sardines · canned tomatoes · garlic, parsley, lemon

Dinner

Salmon and broccoli, held florets

470 kcal · 35 g protein · 4 g fiber · 0 g added sugar

Cook strategy

  1. If a piece of salmon is still raw, sear it skin side down in olive oil, then turn it for a minute.
  2. Add the held broccoli with a splash of water and warm it through.
  3. Lemon. No glaze.
  4. Hold a portion for Thursday lunch if the piece is large.

In the bowl: remaining salmon · held broccoli · olive oil, lemon

Thursday

Cold fish is still dinner’s lunch

Breakfast

Broccoli and eggs, second pan

290 kcal · 18 g protein · 4 g fiber · 0 g added sugar

Cook strategy

  1. Brown broccoli florets in olive oil.
  2. Two eggs in the pan until the whites set.
  3. Pepper. No cheese sauce.

In the bowl: broccoli · 2 eggs · olive oil

Lunch

Salmon, second heat

440 kcal · 33 g protein · 4 g fiber · 0 g added sugar

Cook strategy

  1. Warm Wednesday’s held salmon and broccoli, covered, with a splash of water.
  2. Lemon.
  3. Do not recook the fillet hard.

In the bowl: held salmon and broccoli · lemon

Dinner

Sardines and tomato, the half you held

340 kcal · 24 g protein · 2 g fiber · 0 g added sugar

Cook strategy

  1. Warm the held tomato sauce over low heat.
  2. Lay the sardines on it after the heat is off, or leave them in if they were already on the sauce.
  3. Parsley and lemon. No bread.

In the bowl: held sardines and tomato · parsley, lemon

Friday

One more tin, one more fillet piece

Breakfast

Broccoli and eggs

290 kcal · 18 g protein · 4 g fiber · 0 g added sugar

Cook strategy

  1. Brown the broccoli in olive oil.
  2. Eggs in the same skillet.
  3. No muffin beside it.

In the bowl: broccoli · 2 eggs · olive oil

Lunch

Sardines and tomato, second tin

340 kcal · 24 g protein · 2 g fiber · 0 g added sugar

Cook strategy

  1. Garlic in oil, tomatoes until thick, salt.
  2. Heat off. Sardines on top. Do not fry them.
  3. Lemon and parsley.

In the bowl: 1 tin sardines · canned tomatoes · garlic, lemon, parsley

Dinner

Salmon and broccoli

490 kcal · 36 g protein · 4 g fiber · 0 g added sugar

Cook strategy

  1. Sear the remaining salmon skin side down, then turn it for a minute.
  2. Broccoli in the same pan until browned. A splash of water if it sticks.
  3. Lemon. No teriyaki.
  4. Hold a third for Saturday if the fillet allows it.

In the bowl: remaining salmon · broccoli · olive oil, lemon

Saturday

Cook once for Sunday

Breakfast

Broccoli and eggs, last florets

280 kcal · 17 g protein · 3 g fiber · 0 g added sugar

Cook strategy

  1. Cook the remaining broccoli in olive oil until browned.
  2. Two eggs in the pan.
  3. If the crown is gone, this is the last broccoli breakfast. Do not replace it with a donut.

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

Lunch

Sardines and tomato

360 kcal · 25 g protein · 3 g fiber · 0 g added sugar

Cook strategy

  1. Cook a larger pan of tomato and garlic.
  2. Heat off. Sardines on top.
  3. Eat half. Hold half for Sunday.

In the bowl: remaining sardines · canned tomatoes · garlic, lemon

Dinner

Salmon, second heat

440 kcal · 33 g protein · 3 g fiber · 0 g added sugar

Cook strategy

  1. Warm the held salmon, covered, with a splash of water.
  2. Add any broccoli that is left.
  3. Lemon. If the salmon is gone, eat the sardine half you were saving and shop tomorrow.

In the bowl: held salmon · any remaining broccoli · lemon

Sunday

Clear the tins

Breakfast

Broccoli and eggs, last florets

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

Cook strategy

  1. If broccoli is left, brown it, then the eggs.
  2. If it is gone, fry the eggs in olive oil and do not invent a sweet breakfast.
  3. Then shop. The salmon was this week’s spend. Next week will name a different one.

In the bowl: any broccoli left · 2 eggs · olive oil

Lunch

Sardines and tomato, the half you held

330 kcal · 23 g protein · 2 g fiber · 0 g added sugar

Cook strategy

  1. Eat the sardine-and-tomato half from Saturday.
  2. Lemon if it needs it.
  3. No bread.

In the bowl: held sardines and tomato · lemon

Dinner

Clear the salmon pan

420 kcal · 30 g protein · 3 g fiber · 0 g added sugar

Cook strategy

  1. Put the remaining salmon, broccoli, or sardine tomato in one skillet with a teaspoon of oil.
  2. Heat until hot. Warm the salmon. Do not recook it hard.
  3. Lemon and salt.
  4. This is how Monday does not become takeout.

In the bowl: any salmon, broccoli, or sardine tomato left · 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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