climatarian diet meal plan
Updated on Jul 31, 2025
Make a difference with our climatarian diet meal plan. Focused on low-carbon, planet-friendly foods, this plan helps you reduce your environmental impact while enjoying nutritious and delicious meals.
Meal plan grocery list
Fresh grocery
Seasonal apples
Local carrots
Potatoes
Cabbage
Spinach
Kale
Leeks
Onions
Turnips
Cauliflower
Parsnips
Mushrooms
Herbs
Dry goods
Lentils
Chickpeas
Black beans
Whole oats
Brown rice
Barley
Cans & jars
Canned tomatoes
Bakery
Rye bread
Dairy & eggs
Plant-based milk
Plant based
Tofu
Tempeh
Peanut butter
Sunflower seeds
Pumpkin seeds
Frozen
Frozen berries
Spices & sauces
Canola oil
Rapeseed oil
Meal plan overview
Eat sustainably with the climatarian diet meal plan. This plan includes low-impact foods that reduce your carbon footprint without compromising on nutrition.
Ideal for eco-conscious eaters, it focuses on seasonal produce, local ingredients, and responsible protein sources. Make every meal a step toward a greener future.
Foods to eat
Local produce: Choose seasonal fruits and vegetables grown nearby.
Legumes: Eat lentils, chickpeas, and beans as sustainable protein sources.
Whole grains: Include oats, barley, and brown rice for eco-friendly energy.
Plant-based proteins: Add tofu, tempeh, and seeds to minimize carbon footprint.
Minimally processed foods: Prioritize simple ingredients over packaged items.
Low-impact oils: Use canola, rapeseed, and olive oil for climate-friendly fat sources.
✅Tip
Foods not to eat
Red meat: Reduce consumption of beef and lamb due to high environmental impact.
Imported produce: Avoid out-of-season fruits and vegetables with long transport distances.
Dairy excess: Limit milk, butter, and cheese with large carbon footprints.
Processed snacks: Cut out packaged foods that generate excess waste.
Palm oil: Avoid products containing palm oil due to deforestation concerns.
Read more about key products
Main benefits
The climatarian diet meal plan helps reduce your environmental impact while maintaining a nutritious diet. It emphasizes local, seasonal produce and sustainable proteins like legumes and tofu. Low-carbon grains and minimal packaging support eco-friendly eating. The plan aligns health with climate-conscious choices.
How to budget on this meal plan
Focus on low-cost, climate-friendly staples like lentils, beans, and seasonal vegetables. Shop at local farmer’s markets for fresh produce at better prices. Limit packaged foods and opt for whole ingredients in bulk. Cook large batches and repurpose leftovers to minimize waste.
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Packed with vitamins, minerals, and antioxidants:
Extra tips
Try these eco-friendly snack ideas:
- Homemade oat bars
- Apple slices with sunflower seed butter
- Roasted lentils or chickpeas
- Rye crispbread with hummus
- Trail mix with seeds and dried fruit
- Seasonal vegetable sticks
- Frozen local berries
Hydrate with filtered water, herbal teas, and low-impact beverages like local fruit infusions. Avoid bottled soft drinks and plastic-packed juices. Choose water-rich fruits and vegetables like cucumbers and berries. Carry a reusable bottle to reduce waste and stay hydrated. Cold barley tea is a sustainable alternative to commercial drinks.
Combine sustainable protein sources like tofu, lentils, and beans throughout the week. Add diverse vegetables such as kale, carrots, and parsnips for micronutrient variety. Choose whole grains like barley and oats over refined ones. Use cold-pressed oils for added omega-3s. Drink plenty of water to support digestion and metabolism.
Meal plan suggestion
Day 1
- Breakfast:Whole oats with plant-based milk and frozen berries
- Lunch:Lentil and spinach stew with carrots and leeks
- Dinner:Tofu and cabbage stir-fry with brown rice and canola oil
- Snack:Apple slices with peanut butter
- Calories🔥: 1900Fat💧: 68gCarbs🌾: 225gProtein🥩: 85g
Day 2
- Breakfast:Rye bread with sunflower seeds and peanut butter
- Lunch:Chickpea salad with kale, turnips, and rapeseed oil dressing
- Dinner:Baked tempeh with barley, roasted parsnips, and mushrooms
- Snack:Seasonal apple with pumpkin seeds
- Calories🔥: 1950Fat💧: 70gCarbs🌾: 230gProtein🥩: 88g
Day 3
- Breakfast:Oats with plant-based milk, frozen berries, and sunflower seeds
- Lunch:Tofu and cabbage soup with onions, leeks, and potatoes
- Dinner:Black bean and carrot patties with brown rice and kale
- Snack:Rye bread with peanut butter and sliced apple
- Calories🔥: 1900Fat💧: 65gCarbs🌾: 225gProtein🥩: 90g
Day 4
- Breakfast:Whole oats with pumpkin seeds, frozen berries, and canola oil
- Lunch:Lentil and potato mash with sautéed spinach and onions
- Dinner:Tempeh stir-fry with cabbage, carrots, and barley
- Snack:Apple slices and roasted parsnips with herbs
- Calories🔥: 1850Fat💧: 66gCarbs🌾: 220gProtein🥩: 85g
Day 5
- Breakfast:Rye bread with peanut butter and seasonal apple
- Lunch:Chickpea and kale curry with brown rice and onions
- Dinner:Baked tofu with mashed potatoes and sautéed cauliflower
- Snack:Pumpkin seeds and frozen berry smoothie with plant-based milk
- Calories🔥: 1950Fat💧: 70gCarbs🌾: 230gProtein🥩: 90g
Day 6
- Breakfast:Oats with plant-based milk, frozen berries, and pumpkin seeds
- Lunch:Black bean stew with leeks, carrots, and brown rice
- Dinner:Tempeh and parsnip bake with herbs and barley
- Snack:Rye toast with peanut butter and apple
- Calories🔥: 1900Fat💧: 68gCarbs🌾: 225gProtein🥩: 87g
Day 7
- Breakfast:Whole oats with apple, plant-based milk, and sunflower seeds
- Lunch:Tofu and lentil skillet with potatoes, kale, and rapeseed oil
- Dinner:Chickpeas with roasted cauliflower, carrots, and brown rice
- Snack:Frozen berry smoothie with pumpkin seeds
- Calories🔥: 1950Fat💧: 70gCarbs🌾: 230gProtein🥩: 90g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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