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Past week · stays on this address

Week of October 26, 2026: a low-sugar meal plan.

Pork chop, cabbage, and white beans with kale. Shop Sunday. Salmon 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 chop is the spend

Shop this list

  • Plain Greek yogurt (32 oz)
  • Oranges (6)
  • Walnuts (8 oz)
  • White beans (3 cans)
  • Kale (2 bunches)
  • Pork chops, boneless (1.5 lb)
  • Green cabbage (1 head)
  • Garlic
  • Lemons (3)
  • Yellow onion
  • Extra-virgin olive oil

Monday

The chop is the spend

Breakfast

Yogurt, orange, and walnuts

320 kcal · 22 g protein · 3 g fiber · 0 g added sugar

Cook strategy

  1. Spoon 1 cup plain Greek yogurt into a bowl. If the label lists sugar, put it back.
  2. Peel 1 orange and separate the sections. Lay them on the yogurt.
  3. Add a small handful of walnuts.
  4. No honey, no granola, and no maple.

In the bowl: 1 cup plain Greek yogurt · 1 orange · a small handful of walnuts

Cook-along · follows these steps

Lunch

White beans and kale

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

Cook strategy

  1. Strip the stems from 2 large kale leaves. Slice the leaves thin.
  2. Warm 1 tablespoon olive oil with 1 minced garlic clove for 30 seconds.
  3. Add the kale and a pinch of salt. Cook until it wilts, about 4 minutes. A splash of water if it sticks.
  4. Stir in 1 cup canned white beans, rinsed. Warm them through, about 2 minutes.
  5. Lemon. No cheese and no croutons.

In the bowl: 2 large kale leaves · 1 cup canned white beans · garlic, olive oil, lemon, salt

Cook-along · follows these steps

Dinner

Pork chop and cabbage

460 kcal · 38 g protein · 3 g fiber · 0 g added sugar

Cook strategy

  1. Heat a skillet with 1 tablespoon olive oil over medium.
  2. Salt a boneless pork chop. Lay it in. Cook until browned, about 4 minutes.
  3. Turn it and cook until just done, about 3 more minutes. Set it aside.
  4. In the same pan, add a heaped cup of shredded cabbage and a pinch of salt. Cook until tender and browned at the edges, about 6 minutes. A splash of water if the pan is dry.
  5. Lemon over the chop and the cabbage. No glaze, no applesauce, and no barbecue sauce.

In the bowl: 1 boneless pork chop · heaped cup shredded cabbage · olive oil, lemon, salt

Cook-along · follows these steps

Tuesday

The pans are already done

Breakfast

Yogurt, orange, and walnuts, second bowl

320 kcal · 22 g protein · 3 g fiber · 0 g added sugar

Cook strategy

  1. Spoon another cup of plain yogurt.
  2. Orange sections and walnuts.
  3. Still no honey.

In the bowl: plain Greek yogurt · 1 orange · walnuts

Cook-along · follows these steps

Lunch

White beans and kale, cold

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

Cook strategy

  1. Take Monday’s beans and kale from the fridge.
  2. Lemon if it looks dry.
  3. Eat it cold. No cheese.

In the bowl: leftover white beans and kale · lemon

Cook-along · follows these steps

Dinner

Pork and cabbage, second heat

440 kcal · 36 g protein · 3 g fiber · 0 g added sugar

Cook strategy

  1. Put Monday’s pork and cabbage in a pan with a splash of water.
  2. Cover and warm over medium until hot, about 4 minutes.
  3. Lemon. The crust will not come back. That is fine.

In the bowl: leftover pork and cabbage · a splash of water · lemon

Cook-along · follows these steps

Wednesday

Cook the second round

Breakfast

Yogurt, orange, and walnuts

320 kcal · 22 g protein · 3 g fiber · 0 g added sugar

Cook strategy

  1. Yogurt, orange sections, walnuts.
  2. Read the tub again if you are tempted by a honey bottle.
  3. Do not add it.

In the bowl: plain Greek yogurt · 1 orange · walnuts

Cook-along · follows these steps

Lunch

White beans and kale, second pot

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

Cook strategy

  1. Garlic in olive oil, then wilt a larger handful of kale.
  2. Stir in rinsed white beans and warm them.
  3. Lemon. Eat half.
  4. Cover the other half and hold it.

In the bowl: kale · canned white beans · garlic, olive oil, lemon

Cook-along · follows these steps

Dinner

Pork chop and cabbage, second chop

470 kcal · 38 g protein · 3 g fiber · 0 g added sugar

Cook strategy

  1. Sear a pork chop in olive oil until browned, then turn it until just done. Salt.
  2. Cabbage in the same pan until the edges brown. A splash of water if it sticks.
  3. Lemon. No barbecue sauce.
  4. Hold a portion for Thursday lunch if you can.

In the bowl: 1 pork chop · shredded cabbage · olive oil, lemon, salt

Cook-along · follows these steps

Thursday

Warm what you held

Breakfast

Yogurt, orange, and walnuts, second bowl

320 kcal · 22 g protein · 3 g fiber · 0 g added sugar

Cook strategy

  1. Plain yogurt, orange, walnuts.
  2. No pastry beside it.

In the bowl: plain Greek yogurt · 1 orange · walnuts

Cook-along · follows these steps

Lunch

Pork and cabbage, second heat

430 kcal · 35 g protein · 3 g fiber · 0 g added sugar

Cook strategy

  1. Warm Wednesday’s held pork and cabbage, covered, with a splash of water.
  2. Lemon.
  3. Do not recook the chop hard.

In the bowl: held pork and cabbage · lemon

Cook-along · follows these steps

Dinner

White beans and kale, the half you held

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

Cook strategy

  1. Warm the held beans and kale over low heat.
  2. A teaspoon of oil if the pan looks dry.
  3. Lemon. No cheese.

In the bowl: held white beans and kale · lemon

Cook-along · follows these steps

Friday

One more chop

Breakfast

Yogurt, orange, and walnuts

320 kcal · 22 g protein · 3 g fiber · 0 g added sugar

Cook strategy

  1. Yogurt, orange sections, walnuts.
  2. No muffin.

In the bowl: plain Greek yogurt · 1 orange · walnuts

Cook-along · follows these steps

Lunch

White beans and kale, second pot

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

Cook strategy

  1. Garlic in oil, kale until wilted, beans until hot.
  2. Lemon.
  3. No croutons.

In the bowl: kale · white beans · garlic, lemon, olive oil

Cook-along · follows these steps

Dinner

Pork chop and cabbage

460 kcal · 38 g protein · 3 g fiber · 0 g added sugar

Cook strategy

  1. Sear the remaining chop until browned, then turn it.
  2. Cabbage in the same pan until browned at the edges.
  3. Lemon. No glaze.
  4. Hold a third for Saturday if the piece allows it.

In the bowl: remaining pork chop · cabbage · olive oil, lemon

Cook-along · follows these steps

Saturday

Cook once for Sunday

Breakfast

Yogurt, orange, and walnuts, last of the tub

300 kcal · 18 g protein · 3 g fiber · 0 g added sugar

Cook strategy

  1. Use what is left of the yogurt.
  2. Orange and walnuts.
  3. If the tub is empty, eat the orange and the walnuts and do not replace them with a donut.

In the bowl: remaining plain yogurt · 1 orange · walnuts

Cook-along · follows these steps

Lunch

White beans and kale

330 kcal · 17 g protein · 12 g fiber · 0 g added sugar

Cook strategy

  1. Cook a larger pan of kale, garlic, and white beans.
  2. Lemon.
  3. Eat half. Cover and hold half.

In the bowl: remaining kale · white beans · garlic, lemon

Cook-along · follows these steps

Dinner

Pork and cabbage, second heat

430 kcal · 35 g protein · 3 g fiber · 0 g added sugar

Cook strategy

  1. Warm the held pork and cabbage, covered, with a splash of water.
  2. Lemon.
  3. If the pork is gone, eat the bean half you were saving and shop tomorrow.

In the bowl: held pork and cabbage · lemon

Cook-along · follows these steps

Sunday

Clear the pans

Breakfast

Yogurt, orange, and walnuts, last of the tub

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

Cook strategy

  1. Finish the yogurt, the orange, and the walnuts.
  2. No sweet breakfast in their place.
  3. Then look at next week. The chop was this week’s spend.

In the bowl: any yogurt left · 1 orange · walnuts

Cook-along · follows these steps

Lunch

White beans and kale, the half you held

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

Cook strategy

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

In the bowl: held white beans and kale · lemon

Cook-along · follows these steps

Dinner

Clear the pork pan

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

Cook strategy

  1. Put the remaining pork, cabbage, beans, and kale in one skillet with a teaspoon of oil.
  2. Heat until hot. Warm the chop. Do not recook it hard.
  3. Lemon and salt.
  4. This is how Monday does not become takeout.

In the bowl: any pork, cabbage, beans, or kale left · olive oil, lemon

Cook-along · follows these steps

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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