Lesson 4: Overcoming Common Barriers to Plant Diversity

Why Barriers Are Part of the Process

It’s important to remember that barriers are normal. They’re not a sign of failure; they’re an opportunity for growth. Whether it’s lack of time, family preferences, or simply feeling overwhelmed by new foods, addressing these barriers head-on will help you build the resilience needed to succeed with this challenge.

Let’s take Emily, for example. As a project manager and mom of two, she has a lot on her plate—literally and figuratively. Between work meetings, school pickups, and dinner prep, finding time to cook with a variety of plants can feel impossible. But by identifying and addressing her specific barriers, she can create solutions that work for her busy lifestyle.

Identifying & Overcoming Common Barriers

1. Barrier: Lack of Time for Meal Prep

• Challenge: Emily’s schedule is packed, leaving little time for lengthy meal prep. When she’s tired after a long day, it’s tempting to opt for convenience foods that don’t support plant diversity.

• Solution:

  • Batch Cooking: Set aside one hour on Sunday to batch-cook key ingredients like roasted veggies, quinoa, and chopped salad ingredients. Store them in containers for easy assembly during the week.

  • Quick Plant Additions: Keep pre-washed, pre-cut vegetables, canned beans, or frozen fruits on hand. Add them to dishes like pasta, stir-fries, or smoothies without extra prep.

  • Real-World Example: Emily can roast a batch of broccoli, sweet potatoes, and bell peppers on Sunday. During the week, she can quickly toss these veggies into salads, wraps, or grain bowls.

2. Barrier: Picky Eaters in the Family

• Challenge: It’s not always easy to get everyone in the family excited about eating more plants. Emily’s kids might turn up their noses at Brussels sprouts, and her partner might not be thrilled about vegetarian dinners.

• Solution:

  • Sneak in Plants: Add finely chopped veggies to sauces, soups, or casseroles where they’re less noticeable.

  • Make it Fun: Get the kids involved in choosing and preparing meals. Let them pick a new vegetable at the grocery store or help chop veggies for a salad.

  • Real-World Example: Emily can make a pasta sauce with blended carrots, zucchini, and spinach, which keeps the flavor familiar while adding more plants. For her kids, she can prepare veggie skewers and let them “decorate” their own.

3. Barrier: Feeling Overwhelmed by New Foods

• Challenge: Trying new foods can feel intimidating, especially when you’re not sure how to cook them or if your family will like them.

• Solution:

  • Start Small: Introduce one new vegetable or fruit each week, adding it to familiar meals. For instance, try adding sliced jicama to your salad or roasted fennel to your usual stir-fry.

  • Use Simple Recipes: Opt for recipes that take 15 minutes or less. This reduces the pressure and makes trying new plants more manageable.

  • Real-World Example: Emily can try adding shredded red cabbage to her usual taco night or tossing chickpeas into her kids’ favorite spaghetti.

4. Barrier: Misconceptions About Plant-Based Eating

• Challenge: Some people believe that eating more plants means bland meals, constant bloating, or that it’s only for vegans.

• Solution:

  • Add Flavor: Use herbs, spices, and healthy fats like olive oil or avocado to make plant-based meals flavorful and satisfying.

  • Support Digestion: Start by adding smaller portions of fiber-rich foods to avoid initial bloating. Gradually increase intake as your gut adapts.

  • Real-World Example: Emily can sauté kale with garlic and olive oil for a tasty side dish or add cumin, paprika, and a dash of chili powder to roasted chickpeas for a crunchy snack.

Strategies for Building Confidence

Overcoming barriers isn’t just about practical solutions; it’s also about building the confidence to stay committed. Here are a few tips to help you feel empowered:

1. Track Small Wins: Keep a daily log of the plants you’ve added to your meals. Even if it’s just an extra tomato slice or a handful of spinach, tracking your progress will help you see how far you’ve come.

2. Reflect on Your “Why”: Whenever you feel discouraged, remind yourself of why you started this challenge. Emily, for example, is doing this to feel lighter, more energetic, and set a good example for her kids. Keep your “why” front and center.

3. Celebrate Successes: Every new plant tried or barrier overcome is a success. Did you make a delicious plant-based meal that your family actually liked? Celebrate it!.