30+ Plants In 7 Days Challenge
Mindset & Goal Setting for Plant-Powered Success

Lesson 3: Setting SMART Goals for the 7-Day Challenge

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IN THIS LESSON

So far, we’ve explored the benefits of plant diversity and how to embrace a mindset of abundance. Now, it’s time to get specific about your goals.

In this lesson, we’ll create three clear, achievable goals that will keep you focused, motivated, and on track to hitting 30+ plants this week. By the end of this lesson, you’ll have a solid game plan that aligns with your goals of weight loss, better gut health, and reduced inflammation.

Key Takeaways

Smart goals to help you lose weight

Why Goal Setting is Essential

Imagine trying to complete a project at work without a clear plan. You’d feel lost, unfocused, and unsure of your progress. The same goes for health goals. To achieve results, you need to set clear, measurable targets. When you have well-defined goals, you’re more likely to stay committed and see real progress.

Let’s think about Emily, our busy professional mom. She’s tried diets before but often fell off track because the goals weren’t realistic or well-defined. This time, we’re setting goals that are not only achievable but also aligned with her schedule and lifestyle.

What Makes a Goal SMART?

The SMART framework ensures that your goals are clear and attainable. Here’s what SMART stands for:

  • Specific: Clearly defines what you want to achieve.

  • Measurable: Allows you to track progress and success.

  • Achievable: Realistic and possible within your current circumstances.

  • Relevant: Aligns with your overall health and weight-loss goals.

  • Time-Bound: Sets a deadline for achieving the goal.

For example, instead of saying, “I want to eat more plants this week,” a SMART goal would be: “I will add 5 different vegetables to my meals over the next 3 days.”

Step-by-Step Guide to Setting SMART Goals

1. Start with Your “Why”

  • Before setting your goals, think about why you want to achieve them. Are you doing this to lose weight, reduce bloating, have more energy, or feel more comfortable in your clothes? When you know your “why,” it becomes easier to stay committed.

  • For Emily, her “why” is to feel lighter, have more energy for her kids, and improve her digestion. Keeping this in mind will help her stay focused, even on busy days.

2. Set Three SMART Goals for the Week

  • Now, let’s get practical. I want you to create three goals that you can achieve during the 7-day challenge. Here are some examples:

    1. Goal 1: Eat at least 2 different vegetables at each meal.

      • Specific: You know exactly what you’re adding.

      • Measurable: You can track the number of vegetables.

      • Achievable: Adding two vegetables to a meal is manageable.

      • Relevant: Directly aligns with increasing plant diversity.

      • Time-Bound: You aim to do this at each meal for the week.

    2. Goal 2: Try one new plant-based recipe this week.

      • Specific: You’re committing to one recipe.

      • Measurable: You’ll know you’ve achieved it once the recipe is cooked.

      • Achievable: One recipe doesn’t require much extra time.

      • Relevant: Helps add variety to your diet.

      • Time-Bound: You plan to do it within 7 days.

    3. Goal 3: Track your plant intake using the tracker provided.

      • Specific: You’re focusing on logging your intake.

      • Measurable: You’ll see your progress on the tracker.

      • Achievable: It takes only a few minutes to log daily.

      • Relevant: Keeps you aware of how close you are to 30+ plants.

      • Time-Bound: You’ll track your intake every day this week.

3. Break Your Goals into Daily Actions

  • Once you’ve set your three goals, break them down into small, daily actions.

  • For example:

    • Breakfast: Add spinach and tomatoes to your omelet.

    • Lunch: Add chickpeas and cucumber to your salad.

    • Dinner: Add broccoli and carrots to your stir-fry.

  • When you have specific actions for each meal, it becomes easier to stay on track.

Real-World Example: Emily’s SMART Goals for the Week

Let’s say Emily sets the following SMART goals:

  1. Eat two different fruits or vegetables at each meal for the next 7 days.

  2. Try a new plant-based dinner recipe on Friday.

  3. Log her plant intake every evening before bed.

By breaking these goals into daily steps, she can make gradual changes without feeling overwhelmed. For instance, she can add blueberries and bananas to her morning oatmeal, pack a salad with mixed greens and chickpeas for lunch, and add roasted veggies to her dinner plate.

Tips for Staying on Track

  • Visual Reminders: Keep a sticky note of your goals on the fridge or in your planner to remind you of what you’re working toward.

  • Celebrate Wins: Every time you hit a goal—like trying a new recipe or hitting your plant target for the day—celebrate the win, even if it’s just a mental high-five.

  • Be Flexible: If something doesn’t go as planned, that’s okay! Adjust and keep moving forward. The goal is progress, not perfection.

Learning Activity

Now, let’s put this lesson into action:

  1. Write down your three SMART goals for the week using the framework above. Make sure they’re specific, measurable, achievable, relevant, and time-bound.

  2. Break each goal into a daily action plan. For example, list the plants you’ll add at each meal, the new recipe you’ll try, and when you’ll log your intake.

  3. Share your goals with a friend or family member to create accountability, or write them in your journal as a commitment to yourself.

  • Add a short summary or a list of helpful resources here.