WAIT, DON'T CLOSE OUT THE PAGE!
Imagine powering up your body, your mind, and your life…with plants
Take the guesswork out of a high protein plant-based diet and kickstart a plant powered lifestyle that powers women like you through their 40s, 50s, 60s, and beyond.
$97 $67 (30% off for 48 hours!)
If you’re like most of the women I’ve helped, then…
You’ve spent your entire 20s and 30s (and beyond) on and off diets and trying to find something you could stick to
You noticed a big change after age 40 in how your body holds onto bloat, your metabolism has slowed, and you just can’t eat the way you used to
You know what you’re doing now isn’t working: you’re bloated, your GI and autoimmune issues are flaring, and the generic “eat less, move more” advice isn’t cutting it because the scale keeps creeping up
You tried eating vegan foods before, but you didn’t feel satisfied because you weren’t prioritizing protein and were overeating processed vegan products
You’ve always put everyone else first and your own health, taking care of your body, and your mental-wellbeing has been the last priority…but you know you’re not getting younger
You are hesitant to try yet another boring, restrictive diet you quit in less than a week with tiny portions and plain, flavorless food because you’re a foodie who wants to savor and enjoy your meals (and the occasional glass of wine, too!)
Did you nod your head and say “yup” while reading any of the above?
I GET IT.
Because I was exactly where you are now.
AND THAT'S WHY YOU'RE WHO I HELP
Hey, I'm Kristina 👋
After spending years on and off diets in my 20s and then struggling with food sensitives and autoimmune flare ups in my 30s, I finally transitioned to a plant-based diet at 36 when I was pregnant with my daughter and knew it was how I would eat for life.
But when I turned 40 my weight was creeping up again, my psoriasis was flaring, I was bloated and lethargic most days, and I had completely given up on my regular workouts.
I realized that even though I was eating a plant-based diet, I was not eating meals specifically designed to nourish and support my body in this next phase of life as a woman over 40 as I move into peri-menopause and beyond.
Yes me, a plant-based registered dietitian with over 10 years experience who was following all the textbook nutrition advice, still struggled with the same issues so many women of 40 are also experiencing.
I knew it was time to make a change...
Over the next two years I made tweaks to my diet and lifestyle – some small, and some big – that added up to big results over time: I lost ten pounds of body fat, gained 5 pounds of muscle, eliminated the bloat, my autoimmune issues are held at bay, and I feel stronger and in the best shape of my life. And instead of feeling anxiety about my health as I age, I know that the best and healthiest parts of my life have yet to come.
And now that I’ve found this approach to a plant nourishing lifestyle, I am so excited to finally share it with fellow women over 40 who are looking to power up their bodies and minds with plants as they enter mid-life and beyond.
INTRODUCING MY SIGNATURE PROGRAM...
THE
3-Week Plant Powered Kickstart
The 3-Week Plant Powered Kickstart is a three-week done-for-you meal plan program for women like you in their 40s, 50s, 60s, and beyond who want to kickstart a high protein plant-based diet so you can support and nourish your body, boost your energy, and maintain a healthy body weight as you age.
No bland, boring meals. No wondering what if you’re doing it right. Just filling, tasty, protein-packed plant-powered meals and done-for-you weekly meal plans that kickstart your plant powered lifestyle – without feeling restricted or overwhelmed.
My unique approach to plant powered eating helps you go from:
Wishing you could start a plant-based lifestyle but are not sure where to start
Frustrated you’re at this age and still can’t figure out how to stick with something long-term
And hungry because you don’t know how to balance a high protein plant-based meal to keep you satisfied without overeating bread and pasta…
To a woman that is:
Nourished and satisfied by flavorful meals rooted in plants
Losing excess body fat and maintaining a healthy weight (without even having to think about it)
Reducing bloat and inflammation
And still enjoying life’s little joys – like a vegan pizza or Impossible burger on the weekends
Who is the kickstart program for?
IN PARTICULAR IT HELPS WOMEN WHO:
Are in their 40s, 50s, 60s and beyond and have “tried all the things” but are not seeing results
Have tried plant-based eating before but didn’t know how to make it a lifestyle that sticks
Want to eat high protein meals but aren’t sure how to make that work on a plant-based diet
Have bloating and regularly struggle with fluid retention
Have autoimmune conditions or chronic diseases that flare up when stressed and not eating well
Are going through peri-menopause, menopause, or post-menopause, or are experiencing hormonal imbalances
Have struggled with GI issues and inflammatory bowel conditions
Haven’t been eating to support their gut health and a healthy microbiome
The 3-Week Plant Powered Kickstart is specifically designed to help you:
Kickstart a plant-based lifestyle
You’ll spend three weeks eating plant-based meals that are high in protein, high in fiber, and rooted in whole foods – while still leaving room for social events, holidays, or nights out each week.
Nourish your gut health from the inside out
After beginning the program, you may experience a loss of body fat, reduced bloat and inflammation, and healthier digestion – leaving you feeling lighter and free from GI discomfort.
Feel confident and prepared this will work
The three weeks are specifically designed to ease you into plant-based living and help you feel confident in your choice to power up with plants – so you know it’s something you can do for life.
Support your well-being for the long haul
In addition to the meals, you’ll lay the groundwork for a holistic approach to wellness through my signature “5-W” wellness framework – because feeling strong and nourished in your body is more than just about food.
How does it work?
I’m an educator at heart and believe that when you understand the “why” behind a recommendation, you’re much more likely to feel empowered and committed to make changes that stick. So let me explain why my approach works...
#1: The meals are powerfully designed with plants to support your body in this phase of life
I specifically developed the meals in the kickstart program to be packed with plant-based protein and rich in fiber, with fat sources from whole foods, to preserve muscle and increase satiety (without increasing the calories) – which is key for 40+ women.
We’re also not relying on pastas, breads, and refined carbohydrates for filling food but instead are focusing on whole grains and other complex carbohydrate vegetables to fill the energy gaps.
This means bigger meals packed with more nutrients..you’re not going to want for food on this plan!
#2: The plan is designed to improve gut and hormone health
All meals on the plan are dairy free, gluten free, free from excessive added sugars, and are rooted in whole foods that support hormone regulation and a healthy gut microbiome.
Why? Eliminating these foods helps to reduce bloating, inflammation, and many GI issues that are associated with dairy, excessive added sugars, and gluten-containing highly processed foods. Some women have also seen a reduction in their autoimmune conditions and lightened periods (if they’re still having them).
#3: You’re building foundational plant powered kitchen skills and forming habits
Though this is a complete 3-week program, it’s intentionally designed to prepare you to make plant powered living a path you walk for life.
The guesswork is taken out and I’m giving you the exact meal plans, recipes, shopping lists, weekly meal prep actions, and daily checklists to follow the plan to a T…but also to help you understand how to keep it up beyond our three weeks together.
#4: It’s more than just a meal plan program, it’s kickstarting a lifestyle
This program is more than just food, it’s a true kickstart to a lifestyle that is powered by plants.
Besides planning and preparing plant-based foods, you’ll learn my approach to simple supplementation, healthy hydration, mindful movement, and we’re even working in a little “woo” here and there through meditations and journal prompts to support your well-being in the program and beyond.
THIS IS MORE THAN JUST A MEAL PLAN
This is the kickstart of a plant powered lifestyle
One of the biggest complaints from the women I’ve worked with is that once they hit their 40s, their bodies changed.
They can’t eat the same things anymore without the scale creeping up, their hormones are shifting so they’re experiencing acne, bloating, and other signs of inflammation, and their digestive system just can’t handle the same foods.
They also feel less energy, their sleep quality declines, and they feel lethargic and like they just can’t get motivated the way they used to. And some are even experiencing symptoms of depression as their lives are shifting during this tender time.
Unfortunately, these are normal complaints for women our age and they are often brushed off by doctors or by-the-book dietitians as just a way of life, They’re given a pill or generic diet advice but there’s no support to actually change their lifestyle and get to the root of their issues.
I believe it doesn’t have to be that way.
Here's how my approach is different:
MOST DIET AND WEIGHT LOSS PLANS FOR 40+ WOMEN
Are very limited in energy (calories) to force as much weight loss as possible in as short a time as possible
Don’t consider hormone and gut health
Restrict you to very low portions that are unrealistic long-term
Contain bland, flavorless foods (hello chicken, broccoli, and rice)
Require hard to find ingredients and expensive supplements
Don’t leave space for meals outside of the plan
Don’t prepare you for how to continue after the program
THE 3-WEEK PLANT POWERED KICKSTART:
Is high in protein, fiber, and is rooted in whole foods
Features large, flavorful meals that keep you satisfied
Is designed to support a healthy gut and regulated hormones
Uses ingredients found in most grocery stores (or can easily be ordered on Amazon)
Encourages and allows room for meals out each week
Intentionally prepares you to make plant-based living a true lifestyle
How my meals + meal plans are designed
I take ALL of the time, stress and guesswork out of planning nourishing plant-based meals – no more worrying if you’re getting enough protein, I’ve done the work to calculate it for you.
I also share with you the reasons why I chose certain foods and planned specific meals together, so you truly understand the reasons behind the foods you’re eating in the program.
The plan shares the precise nutrition information for each recipe, each day, and also each week – and provides recommendations for adjusting meals and snacks based on your individual body size and health goals.
Each recipe is also developed with an exact macronutrient range in mind, which means the meals are interchangeable so you can substitute and swap meals around.
What's Included?
The 3 Week Plant Powered Kickstart program is made up of 3 core parts:
ONLINE PORTAL
The portal houses everything you need to kickstart with plants – mini video lessons and printable resources to educate and guide you through the three weeks of the program. You have lifetime access to the materials.
WEEKLY MEAL PLANS
A PDF ebook of done-for-you plant-powered meal plans, exact shopping lists and ingredient glossary, 30+ intentionally designed recipes, exact nutrition breakdowns for every meal, hydration and supplement recommendations, and a meal prep plan for three weeks to kickstart your plant powered journey.
ACCOUNTABILITY
When you start the plan, you kickoff three weeks of daily emails that support you through each day of the program, educate you about plant-based nutrition, introduce you to my plant powered lifestyle approach, and keep you accountable to the program. You also get a little weekly “woo” through exclusive meditations and journal prompts to deepen your commitment and strengthen your mindset.
Each week's meal plan is intentionally designed
The three weekly meal plans build upon one another to introduce you to the power of a plant-based diet, one meal, one day, and one week at a time.
WEEK 1
Plant Powered Newbie Week
In the first week, you're a "Plant Powered Newbie" working on the basics. You're learning how the meal plans work, how to meal prep plant-based meals and snacks to make your week easier (and cook less!), and how to set up your week for success. The meals in the first week are tried-and-true foundational plant-based meals that only use very common ingredients and easing you in to cooking plant-based proteins (I'll make you love tofu, I promise). Your body is starting to feel lighter and your energy is increasing each day.
WEEK 2
Plant Powered Apprentice Week
Once you've graduated from week one, you move on to become a "Plant Powered Apprentice" in week two. This week you're introduced to new meals, some new ingredients (hello tempeh!), and new cooking techniques. Now that you know how the week's plans are set up, you'll feel more confident to add these new skills to your plant powered kitchen toolbox. In addition, you are starting to see visible changes from the diet shift and you're able to make good choices on your meals offplan.
WEEK 3
Plant Powered Master Week
Moving into week three, you're becoming the inner "Plant Powered Master" I know you are inside! You have this plant powered eating thing down, and now it's time to get fun and creative with your meals. I'm teaching you even more new ingredients, techniques, and meals while also sharing how you can now begin to use the recipes you know to make your own personalized meal plans. And this is the week you're seeing big results – regulated digestion, looser pants, a lower number on the scale, and the energy to power up your life with plants for the long haul!
And a sneak peek at a day of recipes...
...WHICH ARE ALL:
Whole foods-based and high in plant-based protein and fiber
Gluten free, dairy free, and free from excessive added sugars
Easy to prepare for all levels of cooking
Simple and using ingredients you can find in most grocery stores
Full of flavor (no bland foods here!) and big on portions
Easy to adapt for your partner and kids (but they might actually love them as is!).
Crave-worthy plant protein-packed meals
We're eating AT LEAST 100 grams of protein from plants each and every day (the average day is 111 grams!).
BREAKFAST
30+ GRAMS PROTEIN
We kick off each day with a powerful breakfast that comes together in 10 minutes or less, or can be batched ahead to grab-and-go.
LUNCH
30+ GRAMS PROTEIN
Lunch is always quick and easy – either dinners leftovers from the night before or is a pre-prepped meal. This means less time cooking each day!
SNACK
10+ GRAMS PROTEIN
Each day has a simple plant-powered snack that packs a protein punch. These can be prepped once for a quick bite when hunger strikes.
DINNER
30+ GRAMS PROTEIN
Dinner is always a fun event – we get creative each night and learn new techniques and flavors. You'll double up so you leftovers for the next day.
And That's Not All
You also get three guides to help you implement my approach in a way that’s flexible and personalized to you. These guides complement the kickstart program to provide flexibility in the plan, and to help you stay on track.
BONUS #1
High Protein Plant-Based Snack Guide
A snack idea guide that breaks down high protein snacks that are 100% plant-based. These snacks help you fuel your cravings, without resorting to packaged, high sugar options – plus they’re perfect to prep ahead and you can easily interchange the snacks into the program meal plan.
VALUE: $20
BONUS #2
Plant-Based Dining Out Guide
One of the biggest obstacles with plant-based eating is knowing how to dine out confidently. This guide shares my top tips for where to eat and what to order, no matter the cuisine.
VALUE: $20
BONUS #3
Build Your Own Power Bowl Guide
The power of a plant-based bowl can’t be overlooked! This guide helps you create any salad, grain, or noodle bowl to stay within the program guidelines.
VALUE: $20
And you get one more BONUS guide! 🎉
BONUS #4
Plant Powered Family Guide
You don’t have to forsake your health because you’re not sure if your partner and kids will be on board. No more making separate meals for yourself, this guide will help you take the meals inside the kickstart program and tailor them for picky eaters, or those who aren’t completely on the plant powered path with you…yet.
VALUE: $20
MY MOTTO: FLEXIBILITY, ALWAYS
Plant powered eating is restrictive abundant
Concerned you won’t be able to maintain your social life, have a date night dinner out, or plan around the holidays?
Don’t worry, I’ve got you covered
The 3 Week Plant Powered Kickstart is specifically designed for nights out that are free meals, or “off plan.” I share how to incorporate these in, and that’s where my dining out guide comes into play.
Date nights with your partner, kids birthday parties, and social events are not something you should skip – my approach helps you to lay the groundwork for a lifestyle, not a restrictive diet that requires you to skip out on life’s special moments. So if you have events or holidays coming up, or if you just love your pizza and wine night (like me!), that is not allowed…it’s actually encouraged!
Don't wait for the "perfect" three weeks to kickstart your health!
THERE WILL ALWAYS BE A HOLIDAY, A VACATION, OR AN OBSTACLE IN YOUR WAY
Yup, the holidays are upon us...but that doesn't mean you have to wait until the perfect time (the new year, after that upcoming vacation, etc.) to kickstart a plant-powered lifestyle.
There's never going to be a 'perfect' time to start...so if know a plant powered lifestyle is something you want to try, you need to just start now!
Don't wait or you'll be waiting forever – the sooner you start to make a change, the faster you'll see results.
Can you imagine how it would feel if you could:
Eat flavorful, nourishing, and easy-to-prepare plant-based foods at every meal
Losing excess body fat and maintaining a healthy weight (without even having to think about it)
Reducing bloat and inflammation
Regulate hormone imbalances
Reduce GI symptoms and autoimmune symptoms
Maintain the number on the scale, or even see it get lower – without even thinking about it
Transform your food preferences to always choose plant foods that protect and support your bodys
Increase your energy and confidence in the way you feel
Prioritize your own health to be there for those around you
Know that you’re following a lifestyle that will support your health for the long haul
Well...you can do this, and more.
NOW IS THE TIME TO ASK YOURSELF
Would you like to follow an intentionally designed meal plan program that will kickstart a plant-based lifestyle you will follow for the long run?
Would you like to finally feel like you’ve found the thing that works for you – for the health of your mind and body, and to be there for the people around you?
IF SO, YOU HAVE THREE OPTIONS:
DO NOTHING
Keep trying restrictive diets a few times a year that you never stick to, constantly feel like nothing is working for you, and continue to feel less and less in control of your body during this very pivotal time in your life.
TRY IT ON YOUR OWN
Spend hours searching for recipes, buying ingredients you’ve never heard of, trying to calculate protein and nutrients to cover your bases, and end up giving up before you even see results because it’s all too much to consider.
FOLLOW A PROVEN PLAN!
One that takes all of the guesswork out of meal planning, creating shopping lists, planning weekly meal prep, and calculating nutrition information for your specific nutrient needs, so that you can power up with plants to support and nourish your body during mid-life and beyond.
IF YOU CHOSE #3...
Let's get started! 🎉
Most dietitians charge hundreds for this...
Most dietitians charge hundreds of dollars to create comprehensive individual diet plans and lifestyle recommendations for women who are where you are in life (and they should, it truly takes so much thought and planning!).
However, I want to make kickstarting a plant-based lifestyle really affordable for you so it’s a no-brainer to join and get started changing your diet, your body, and your life. I truly hope this is the last time you EVER have to buy yet another meal plan program, because I know my plant powered approach works. This program is the exact approach I used to transform my body and my health, and it is still the exact lifestyle I follow each and every day and that is why I’m so passionate about it.
That’s why I’m sharing the 3 Week Plant Powered Kickstart program for an introductory price of $97 – that's about $30/week – less than the price of one hour with some unqualified health coach guru where you leave with no real structured action plan, done-for-you meal plans, or balanced recipes to follow.
Join the 3 Week Plant Powered Kickstart now!
You get the program for LIFE, as well as any updates that I make to it in the future.
START THE PROGRAM ANYTIME + REPEAT AS OFTEN AS YOU'D LIKE
$97 $67
30% OFF ONLY FOR 48 HOURS!
Lifetime access to 3-Week Plant Powered Kickstart
Online portal with support emails and resources
Private Facebook Community for peer support
BONUS: High Protein Plant-Based Snack Guide
BONUS: Plant-Based Dining Out Guide
BONUS: Build-Your-Own Power Bowl Guide
BONUS: Plant Powered Family Guide
SAVE 15%: Pay in full and save 15% 🎉
$57 $39
Lifetime access to 3-Week Plant Powered Kickstart
Online portal with support emails and resources
Private Facebook Community for peer support
BONUS: High Protein Plant-Based Snack Guide
BONUS: Plant-Based Dining Out Guide
BONUS: Build-Your-Own Power Bowl Guide
BONUS: Plant Powered Family Guide
*One payment today, one in two weeks
60 DAY MONEY BACK GUARANTEE
I understand how apprehensive you may be if this is yet another meal plan program out of many that you’ve tried (and couldn’t stick with, with no fault of your own). So because I am so passionate about this lifestyle and confident in the benefits its brings to women like you, I want to offer you your money back if you’re not satisfied and receive no positive results from a plant powered lifestyle.
Simply email kristina@forkintheroad.co and I will refund you your money if you don’t see any positive results from the kickstart. However, to be fair to you to get the results you deserve, to receive your refund you must complete the program. I can see on the backend if the tutorials have been consumed and the activity in the online portal, so you owe it to yourself to truly do the program. More terms and conditions may apply.
TO RECAP...
The kickstart program includes:
Entire 3 Week Plant Powered Kickstart program: Access to the 3 Week Plant Powered Kickstart online learning portal with resources and video tutorials + 3 Week Plant Powered Kickstart PDF eBook (including the 3 weekly meal plans, complete shopping lists, meal prep plans, 30+ recipes, ingredient glossary, macronutrient breakdowns, and more) ($197 value)
Regular accountability emails to follow and support you in live time to keep you accountable and on track during the program
Bonus access to a Facebook community of women on the same journey to keep you accountable and inspired (optional to join, but a great tool to get and give support to other women on the plant path with you)
BONUS #1: High Protein Plant-Based Snack Guide ($20 value)
BONUS #2: Plant-Based Dining Out Guide ($20 value)
BONUS #3: Build-Your-Own Power Bowl Guide ($20 value)
BONUS #4: Plant Powered Family Guide ($20 value)
TOTAL VALUE: $277
My goal is that this is the last eating and lifestyle program you will ever need to buy, so consider how much you're actually SAVING by joining now!
Have questions? I've got answers...
Below are some of the most commonly asked questions about the program and my approach to a plant powered lifestyle.
The 3 Week Plant Powered Kickstart has been designed to be as easy as possible for you to kickstart a plant-based lifestyle.
You get three full weeks of meal plans with recipe instructions that have been intentionally designed to provide a balance of macronutrients, complete shopping list to make gathering groceries a breeze, a weekly meal prep plan that tells you exactly what to cook and prep and what day to reduce total time cooking, hydration and supplement recommendations, and more.
Everything is done for you so you just have to shop, cook, and eat each day.
I recommend spending about 1-1.5 hours in the week before you start the kickstart to familiarize yourself with program, watch the video tutorials in the online portal, review the meal plans, and get organized.
Then each week you’ll spend about 1 hour shopping for ingredients, and about 1.5 hours prepping ingredients for the week (I suggest doing this on the Sunday before you start). Then each day you’ll spend about 30-40 minutes cooking.
Because I’ve done the work of creating the exact meal plans and recipes, you simply have to review the plan and follow the prep and cook plan each week. It’s not a heavy lift, and by week two you’ll understand how the meal plans work so you’ll get faster at cooking and prepping food.
All recipes are exclusive to the program and cannot be found anywhere else. There may be recipes with similar ingredients shared in the past on my food blog, but the public recipe portions are general and are not calculated for the exact macronutrients that support women in the program.
I intentionally planned these meals to include only recipes that you can find at most general grocery stores. Depending on your location, you may need to order some ingredients online and there one or two optional ingredients in the plan that I suggest buying on Amazon (they’re only flavor enhancers so they can be removed).
In my testing of the plan, I only shopped at Safeway and was able to find all ingredients except the optional flavorings I mentioned above, which I ordered on Amazon and was able to get delivered via one day shipping.
In my extensive testing of this program, I tracked my weekly food purchases and found that the total for each week’s groceries came out to about $80*. I spent a bit more the first week because there were ingredients I needed to buy once that then I used in the week’s after. Please keep in mind that I live in a medium-high cost of living area (California). *The last time I tracked these amounts was October 2024 and I plan to update this section each time I repeat the kickstart.
The 3 Week Plant Powered Kickstart is a self-paced program and you can email me any time to ask customer service questions, but it does not include support via regular coaching calls, events, etc. This is how I keep the program at the affordable price point to be able to allow as many people to try the program, and to keep it a program you have lifetime access to without continued payment.
However, there is the Facebook community group that allows you to connect with other women who are also in the kickstart program and to support one another, form accountability groups, and more.
If you’d like continued support to make my approach to plant powered living a lifestyle for the longterm, I do offer my Plant Powered Pathway Membership to any woman who’s gone through the kickstart and wants continued monthly meal plans, coaching calls, and more. If you’re interested in this, you’ll learn more once you sign up for the kickstart.
Absolutely! I’m going to be honest…I kind of hate Facebook, but they do offer the group community option and I know that most people do use it, so it’s where I’ve chosen to host the community (for now).
But you do not have to join the community, it is completely optional and I provide it for you so you can connect with other women walking the plant path with you. I’ve found that doing things together helps me to see success, and I want to provide this space for you as well.
Absolutely! This is a lifestyle program and not a restrictive diet, so I’ve intentionally left blank spaces on the meal plan for you each week for exactly this reason. Whether its date night, holidays, work dinners, or any other event, you can still follow the kickstart and live your life.
This is not a low- or no-fat program and some oils are used in small portions. I know that many whole foods plant-based diet proponents vilify fats, but I’ve found that significantly reducing fats from my diet meant I was not as satisfied with my meals with both the taste and I never felt sated. This meant that I then overcompensated with carbohydrates like pastas and breads. Instead, I prioritize fats from whole foods (nuts, seeds, nut butters, avocados, olives, etc.) as much as possible and use oils sparingly for cooking or in sauces. You can optionally eliminate them, which I do share how to do inside the program portal.
No, this is NOT a low carbohydrate program and I do not promote a low carbohydrate approach to plant-based eating (that would be VERY difficult to do). Instead, when I develop recipes I prioritize plant-based protein first, fats from whole foods, and then complex carbohydrate sources from whole foods like vegetable and whole grains, instead of unrefined bread products like pastas, tortillas, etc. I’m not against carbs – actually, I love them! – I just make sure to first plate my proteins and whole food fat sources, then I use vegetables and whole grains to fill in the gaps of a meal.
This is a gluten free program and it is suitable for people with celiac disease or gluten sensitivity. I wanted to create a program that reduces bloat and inflammation and gluten-containing ingredients do tend to increase digestive issues in many women. If you also don’t have an issue with gluten, I suggest you still follow the program for three weeks because you may see that after three weeks off gluten that you do feel lighter, less bloated, and experience easier digestion. I’ve found this to be the case for myself (though I do still eat gluten from time to time).
The 3 Week Plant Powered Kickstart is specifically designed to be tailored to your personalized nutrition needs and I teach you how to customized the meals and snacks to meet your individual needs and goals. Having said that, the main three meals of the day add up to about 1500 calories and the snacks are about 150-200 calories each. So the range is between 1500-1900 calories, as written. The meals and snacks are designed to have about 30% protein so that is between 115-140 grams of protein per day. HOWEVER, I want to stress how individual this is and that this program is NOT intended to be a calorie restricted plan (though weight loss often occurs naturally). You can add or subtract snacks as needed, but for these three weeks I want you to focus less on numbers and more on how you feel, which I share with you in the program. You can eat more or less than the program suggests…but if you feel 1500 calories is too high, I would question why you believe you need to eat calories that low and whether that has worked out long term for you before (I’m guessing it didn’t if you’re here, so why not try supporting your body instead of restricting?)..
The meal plan ingredients can definitely be adjusted, especially if you’d like to substitute ingredients like vegetables, nuts/seeds, etc. The main source of protein for the meals – usually tempeh, tofu, beans, lentils, edamame, etc. – can be interchanged with other sources, but I do not suggest removing them completely. If you hate tofu, you can substitute it with tempeh, beans, etc. However, if you hate tofu, tempeh, beans, and most plant-based sources of protein…you’re not going to get the nutrition you need during these three weeks.
Um, YES. I would NEVER create a program where you can’t drink coffee. However, I suggest drinking coffee black (without sugar) and adding a small amount of plant-based milk like soy milk if you need something creamy. I don’t recommend having a frilly “mocha-frappa-caramel-whipped-iced-thinga-majig” every day on the program (in fact, I wouldn’t suggest them at all). These are usually very high in added sugars or sugar substitutes, contain cream, and are likely to cause bloat. You can/should have one here or there if you love them, but save them for a blank space day or just cut them completely during these three weeks.
I don’t suggest it. Take these three weeks to really kickstart this lifestyle, which means cutting out things like soda (even diet sodas) and other beverages that contain sugar or sugar alternatives. Try sparkling water instead.
Absolutely, and I provide a weekly meal prep plan for you to make cooking easier throughout the week. I’ve also made sure that each weeknight’s dinner is enough to double up for lunch leftovers the next day, which means you never had to prepare a separate lunch on the weekdays.
Each meal is intentionally developed to be interchangeable from a nutrition standpoint throughout the plan. So if you try one meal and love it and want to replace it for another meal you don’t love, that is absolutely possible. You will have to adjust your shopping list for the meals, but this can easily be eyeballed when you’re looking at your next week’s plan.
Yes, I highly recommend staying active when doing the kickstart. In fact, I challenge all kickstarters to up their daily step count during the three weeks to align with my 5W wellness approach. The nutrition for the plans is enough to fuel light workouts like daily walking, pilates, and restorative yoga. I do not recommend running high mileage, trying to PR your deadlift in multiple high intensity weight sessions, or do extensive HIIT training during the program. Stay active, but take it easy for these three weeks and allow your body to adjust to this new way of eating. If you have questions about how to adjust the plan to your specific exercise needs, just email me at kristina@forkintheroad.co and I’ll help you decide how to tailor the plan.
Yes, you can do the program with someone else. However, the meal plan servings are written for one person, so you’ll need to adjust the serving sizes for the amount of people who will be eating. Also keep in mind that the plan is written for women 40+ so the energy and macronutrients for each meal is specifically tailored for them, so large men or small children may need more/less food. If you’d like to get your family involved, check out the bonus Plant-Based Family Guide for more information. Please note that only one person can sign in and access the online portal and/or the Facebook community per paid program. So you cannot pay for one program and then want access for four people to the community or the portal. If you’d like to purchase the program in bulk to do with a group, please email me at kristina@forkintheroad.co for a group rate.
Yes, this program can work for you if you’d like to take this three weeks to eat plant-based but do not plan on staying on a plant-only diet after the program. You can also use your open meals each week to eat animal-based foods, if you desire. But I do not recommend adding meat to these meals, as it will throw off the specific nutrition amounts that are designed per meal.
Yes, the 3 Week Plant Powered Kickstart was specifically designed for women in their 40s, 50s, 60s, and beyond to power up with plants. That includes specific dietary considerations to support you through peri-menopause, menopause, and post-menopause. If you’re in these times of life, this program was made for YOU.
With any medical condition, please consult with your doctor to consider if a new dietary plan with work for you in conjuction with your current medication and treatment protocol. I cannot definitively say that this program will help you, but I can say that the recommendations for hashimoto’s and hypothyroidism are to reduce excess added sugars and inflammatory foods like diary, and some people see relief with gluten elimination. The 3 Week Plant Powered Kickstart is diary free, gluten free, and free from excessive added sugars, so this approach aligns.
Ugh, I feel you and I see you. I myself have an allergy to tree nuts, and I tailor my meals to not include these foods. The kickstart program is absolutely doable for people with all major allergens – it is diary free, egg free, does not contain wheat, and does not contain animal products (no fish or shellfish). It does contain tree nuts and peanuts, but these can easily be substituted with other options like seed butters. If you have a soy allergy, you can substitute with soy-free tempeh or beans, but it may be a little more restrictive for you. If you have any specific questions, don’t hesitate to email me at kristina@forkintheroad.co and I’m happy to answer your questions.
With any medical condition, please consult with your doctor to consider if a new dietary plan with work for you in conjunction with your current medication and treatment protocol. I cannot definitively say that this program will help you, but I can say that the recommendations for PCOS are to reduce excess added sugars and inflammatory foods like diary, and some people see relief with gluten elimination. The 3 Week Plant Powered Kickstart is diary free, gluten free, and free from excessive added sugars, so this approach aligns with those recommendations.
With any medical condition, please consult with your doctor to consider if a new dietary plan with work for you in conjunction with your current medication and treatment protocol. I cannot definitively say that this program will help you as I do not know your specific treatment plan, but I can say that the recommendations for diabetes are to reduce excess added sugars, eat regular high protein foods, and keep consistent insulin levels. Whole foods plant-based diet approaches have been shown by research to be very effective in managing diabetes through diet.
With any medical condition, please consult with your doctor to consider if a new dietary plan with work for you in conjunction with your current medication and treatment protocol. I cannot definitively say that this program will help you, but I can say that the recommendations for high cholesterol align with the meals in the kickstart program. While this is a moderate fat program, the fat sources are predominantly from whole foods are are low in saturated fat. The program is also high in protein, high in fiber, and contains no unrefined carbohydrates, which are all current recommendations for reducing cholesterol.
Absolutely! You do not need to be 40 or above to do the 3 Week Plant Powered Kickstart even though it is designed for women in the latter half of life. A higher protein, high fiber, whole foods plant-based diet is great for any stage of life. Starting before 40 will only set you up for more health benefits as you age.
Pregnant women have higher energy needs than non-pregnant women, especially in the latter half of their pregnancies. The kickstart meal plans are not particularly low in energy (calories) and are very customizable to adjust meals and snacks to meet your needs, so the plan can absolutely work to support your nutrition during this specific phase of life by adding in more snacks or increasing some meal servings. There are specific nutrients that are necessary for pregnant women that may be deficient in an unplanned vegan diet, but a prenatal vitamin will cover most of what you need in addition to my supplement recommendations. However, please ask your physician if following the plan is right for you.
It is possible to complete the kickstart by substituting some ingredients for lower-FODMAP options, like berries for apples or pears, and some vegetables like garlic and onions. I do provide a swap list in the program to support you to make these substitutions. I will also say that many people who are sensitive to high FODMAP foods find relief through going diary free and gluten free. Because the kickstart meal plans are free from both diary and gluten, you may find relief from your symptoms throughout the three weeks on the program.
You can if you’d like. I am not a big proponent of intermittent fasting, but it absolutely be done in tandem with the kickstart.
Absolutely not! This program is accessible for anyone, no matter where you are in the world. Most of the ingredients are available in most countries – even my 70-year-old Italian mother-in-law completed the program with me during my testing phase and she said there were only a few ingredients she would not be able to find in Italy unless she went to a health food store. I also do not introduce these specialty ingredients until weeks 2 and 3, so you have time to order and/or find them. I do use US customary as the main unit of measurement, as most women who are in the program are based in the US, but I also include metric units for all ingredients for those who are outside the US.
I’m so glad you’ve decided a plant powered lifestyle is for you! If you’ve completed the 3 Week Plant Powered Kickstart and you know you’d like to continue following the plan past the program, I’d invite you to join my Plant Powered Pathway Membership. This program is specifically for women who have completed the kickstart and would like more weekly meal plans and support from me through coaching calls, events, and more each and every month. I also include holiday guides, travel guides, and more to truly make plant powered living a lifestyle that sticks. You will learn more about the program and have the option to join after you checkout for the 3 Week Plant Powered Kickstart.
Still have questions?
You're ready to power up with plants but you don’t want it to take years to learn how to put a darn meal together
You're wanting a proven plan so you can stop overthinking and just get cooking...and eating (hello, done-for-you meal plans!)
You don’t want to waste time researching, figuring everything out yourself, and wondering if you're getting the nutrients you need to support your health
If you’ve nodded your head along, then the 3-Week Plant Powered Kickstart is 100% for you.
Any questions? DM me @plantpoweredwithkristina or email kristina@forkintheroad.co
3-Week Plant Powered Kickstart helps women like you in their 40s, 50s, 60s, and beyond to power up with a plant-based lifestyle.
If you're ready to transform your health through the power of a high protein plant-based diet, join me today!
PLANT POWERED WITH KRISTINA
Disclaimer | Privacy Policy | Terms of Service
© 2024 Plant Powered with Kristina | Forked Road Media Inc
THIS SITE IS NOT A PART OF THE FACEBOOK™ WEBSITE OR FACEBOOK™ INC. ADDITIONALLY, THIS SITE IS NOT ENDORSED BY FACEBOOK™ IN ANY WAY. FACEBOOK™ IS A TRADEMARK OF FACEBOOK™, INC.