This document discusses going meat and fish-free one day a week and provides suggestions for what to eat and cook on that day. It notes that people may feel stuck on what options they have, but having guidance from someone showing exact steps could help become unstuck. It encourages sharing what is learned with others so they too can gain skills and knowledge to cook nourishing, health-promoting food for their families without contributing to disease. Readers are invited to join a movement by teaching 3 friends a vegan dish and posting pictures to a Flickr group to spread plant-based cooking.