New Year’s resolutions often promise a “brand new you,” but real, lasting change rarely happens overnight. In this episode, Audrey and Eden explore a more compassionate, evidence-based approach to goal setting, especially when it comes to eating more plant-based foods.
From cozy hodgepodge dinners and mac-and-cheese-with-peas to the psychology of habit formation, they break down why progress beats perfection, how to set realistic goals that actually stick, and why your environment matters more than willpower. Whether you’re considering Veganuary, plant-based before six, or simply adding more fiber and plant protein to your meals, this conversation offers practical strategies you can use any time of year.
In This Episode, We Cover
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Why New Year’s resolutions often fail—and what works better instead
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The difference between willpower and habit formation
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Why January 1st is not the only (or best) time to start making changes
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The value of choosing a yearly theme versus a rigid resolution
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How to set SMART goals for plant-based eating and lifestyle changes
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Why starting small and familiar leads to more sustainable success
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The role of food environment in shaping daily choices
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How to navigate plant-based goals when family or friends eat differently
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Progress over perfection, including the power of the 80/20 mindset
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Building community and support to make change easier and more enjoyable
Practical Takeaways
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Start where you are. Take an honest inventory of current habits before setting goals.
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Be specific and measurable. “More plant-based” is vague; “bean-based dinners twice a week” is actionable.
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Focus on habits, not short challenges. Research shows it takes about 66 days for new behaviors to become habits.
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Design your environment for success. Stock your kitchen with foods that support your goals and limit those that don’t.
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Track progress in a way that motivates you. Paper, apps, photos, or weekly check-ins all work.
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Give yourself grace. One off day never erases weeks of progress.
Example Plant-Based Goal Ideas
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Eat plant-based dinners 3 nights per week
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Try 2 new plant-protein recipes this month
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Swap beans for meat in one familiar meal each week
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Reach 25 grams of fiber on 3 days per week
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Prep plant-based breakfasts ahead of time for busy mornings
Resources Mentioned
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SMART goals framework (Specific, Measurable, Attainable, Relevant, Time-limited)
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Download SMART goals resources
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Veganuary and plant-based-before-six style approaches
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Social media and online communities for plant-based recipes and support
Final Thought
Lasting change is not about being perfect—it’s about building habits that fit your life. Whether you start January 1st, March 11th, or any random Tuesday, small, intentional steps can lead to meaningful progress over time.
