Monday
Flex Day
Nutrition Focus
Follow your normal routine; consider a home-prepared lunch.
Movement & Routine
Peloton
Katrina's initial weekly structure
A practical first-week template for your 3/10 readiness level. Two Plant-Based Days anchor the week; the rest are Flex Days — each built from 2 plant-based meals plus 1 meal that can be animal-based — with room to practice the changes you want to make.
How a Flex Day works
A Flex Day consists of 2 plant-based meals and 1 meal that can be animal-based. You choose which meal flexes — that's the practice built in.
Tuesday
Plant-Based Day
Nutrition Focus
Pack the chickpea-quinoa bowl or lentil soup.
Movement & Routine
1-hour walk if weather permits; optional gentle yoga
Wednesday
Flex Day
Nutrition Focus
Practice a balanced meal at home or while working.
Movement & Routine
Peloton
Thursday
Flex Day
Nutrition Focus
Prepare Friday's lunch and plan around meetings.
Movement & Routine
20-minute yoga
Friday
Flex Day
Nutrition Focus
Use your restaurant guide if working or traveling.
Movement & Routine
Peloton
Saturday
Plant-Based Day
Nutrition Focus
Try a new recipe and prepare extra portions.
Movement & Routine
1-hour walk if weather permits
Sunday
Flex Day
Nutrition Focus
Review the week, grocery shop, and prepare lunches.
Movement & Routine
Optional sound bath and meditation
Flex Day reminder
You have flexibility to choose your meals, but this is also an opportunity to practice the changes you want to make. You can begin by replacing chicken with a bean-based entrée or another whole-food plant-based option at one meal, without requiring perfection.
The coaching principle: You already believe you can be disciplined. My job is to give you a clear, repeatable structure that works even when your schedule changes. Start with two Plant-Based Days, experience success, and reassess readiness before increasing the commitment.
— Sadeek Colquitt, CPBN