Show Notes
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
Why New Year’s resolutions often fail—and what works better instead
The difference between willpower and habit formation
Why January 1st is not the only (or best) time to start making changes
The value of choosing a yearly theme versus a rigid resolution
How to set SMART goals for plant-based eating and lifestyle changes
Why starting small and familiar leads to more sustainable success
The role of food environment in shaping daily choices
How to navigate plant-based goals when family or friends eat differently
Progress over perfection, including the power of the 80/20 mindset
Building community and support to make change easier and more enjoyable
Practical Takeaways
Start where you are. Take an honest inventory of current habits before setting goals.
Be specific and measurable. “More plant-based” is vague; “bean-based dinners twice a week” is actionable.
Focus on habits, not short challenges. Research shows it takes about 66 days for new behaviors to become habits.
Design your environment for success. Stock your kitchen with foods that support your goals and limit those that don’t.
Track progress in a way that motivates you. Paper, apps, photos, or weekly check-ins all work.
Give yourself grace. One off day never erases weeks of progress.
Example Plant-Based Goal Ideas
Eat plant-based dinners 3 nights per week
Try 2 new plant-protein recipes this month
Swap beans for meat in one familiar meal each week
Reach 25 grams of fiber on 3 days per week
Prep plant-based breakfasts ahead of time for busy mornings
Resources Mentioned
SMART goals framework (Specific, Measurable, Attainable, Relevant, Time-limited)
Download SMART goals resources
Veganuary and plant-based-before-six style approaches
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.
More from Plant-Powered Physicians
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In this episode, Tracy and Eden dig into one of the most common questions they get from patients: “Am I getting enough protein?” They bust myths, explain evidence-based recommendations, and share practical ways to hit your protein goals–without obsessing over every gram. From understanding how needs differ for athletes, older adults, and people recovering from illness, to exploring why plant proteins measure up just as well, this episode is full of science-backed takeaways and real-world tips. Whether you’re a weekend runner, a strength-training enthusiast, or just trying to eat more plants, this episode helps you find your protein sweet spot.