Meatless Mondays is a growing movement to help Americans reduce their meat intake and include more plant protein and whole grains in their diet.  

The Meatless Monday campaign started in 2003 and has now spread to over 40 countries.  The goal of Meatless Mondays is to reduce meat intake by 15% for personal health and the health of the planet.  Meatless Mondays can be found in many restaurants, corporate dining rooms, college dining halls, K-12 cafeterias, and hospital cafeterias.

Meatless Monday S.MAR.T. Goals

Chris, Bob, and their kids decided to incorporate Meatless Mondays as part of a healthier lifestyle.  Chris was familiar with making S.M.A.R.T. goals for her exercise program and decided to make Meatless Mondays one of her family’s S.M.A.R.T. eating goals.  The family decided to participate in Meatless Mondays for the following reasons:

• “We eat too much meat.”
• “We eat meat at every meal.”
• “Bob has high blood pressure and has gained 20 pounds in the past two years.”
• “We want to teach the kids about the local and global environmental impact of a plant-based diet.”
• “Chris’ dad died of colon cancer last year.”
• “It’s a small commitment that we can do together as a family.”

Setting S.M.A.R.T. goals for Meatless Mondays will help Chris and her family stay on track by providing guidance and structure.  Additionally, S.M.A.R.T. goals provide focus, prevent procrastination, and allow them to measure their progress.

The acronym S.M.A.R.T stands for:

S—Specific

Chris’ goal for the family to participate in Meatless Mondays is very specific. It is a small goal with a larger purpose. 

Example: “We will participate in Meatless Mondays by not eating meat, chicken, fish, or any processed meats.”

M—Measurable

All goals must be measurable.  What gets measured gets managed. 

Example: “We will participate in Meatless Mondays by not eating meat, chicken, fish, or any processed meats.  We will put it on the family calendar and I will put on the calendar on my phone.”

A—Attainable

Chris took a few minutes to reflect on her family’s eating habits and how much money they spent monthly on meats.  Her husband was willing to participate so that was already a big win.  Chris and her family decided that participating in Meatless Mondays for three months was realistic and attainable. They will then decide whether to participate on a permanent basis.

Example: “We will participate in Meatless Mondays for the next three months by not eating meat, chicken, fish, or any processed meats.  After three months, we will re-evaluate my successes and challenges and set a new goal to participate for three more months or to participate permanently.”

R—Relevant

Chris connected Meatless Monday goal to her personal health goals and to the things that matter most to her family.  Defining how Meatless Mondays was relevant to her family will keep them motivated when they are tempted to quit.

Example: “We will participate in Meatless Mondays for the next three months by not eating meat, chicken, fish, or any processed meats. After three months, we will re-evaluate our successes and challenges and set a new goal to participate for three more months or to participate permanently.  Participating in Meatless Mondays will help the kids be more aware of the local and global impact on the environment.  It will help us increase our intake of fresh fruits and vegetables, which will help my husband to manage his blood pressure and cholesterol.  It will save us an average of $40/month on our grocery bill.”  

T—Time

Chris and her family set a reasonable amount of time to start participating in Meatless Mondays.  Chris did not want this to just be a fad diet or popular trend.  She wanted Meatless Mondays to be a keystone habit that would eventually change their lifestyle.  Therefore, the family decided to start Meatless Mondays in two weeks, which would be the first week of March. They used the next two weeks to find new recipes and make up menus for Mondays. 

Example: “We will participate in Meatless Mondays for the next three months beginning the first week of March.  We will not eat meat, chicken, fish, or any processed meats.  After three months, we will re-evaluate my successes and challenges and set a new goal to participate for three more months or to participate permanently. Participating in Meatless Mondays will help the kids be more aware of the local and global impact on the environment.  It will help us increase our intake of fresh fruits and vegetables, which will help my husband to manage his blood pressure and cholesterol.  It will save us an average of $40/month on our grocery bill.”  

Reflect

How easy would it be for you and your family to participate in Meatless Monday?

I will show you how to set S.M.A.R.T. goals to establish new eating habits in future posts.  In the meantime, review the posts on how to set S.M.A.R.T. weight management goals and  S.M.A.R.T. exercise goals. 

We look forward to hearing about your experience in the comment section of this blog. Or you can join the conversation on the Keep It Tight Sisters Facebook Group.

Keep It Tight Sisters.

Eat. Move. Breathe.