Macrobiotic
Diet Meal Plan.

-In most cases, we do not advocate a strict diet, but an adaptable approach based primarily on adding healthy foods, lifestyle practices, and cooking styles at one’s own pace.

-We encourage honoring and making use of the world’s traditional cuisines, which were all largely grain, bean, and vegetable based supplemented by a wide variety of naturally pickled and fermented foods.

-Regularly vary food selections and methods of preparations spanning well-cooked, lightly-cooked, naturally pickled and fermented, and raw. Combine different methods in daily and weekly meals.

-Today, be much more liberal in the use and enjoyment of raw salads (including in the winter, as winter conditions are very dry) and seasonal fruits, particularly summer fruits whose time of ripeness and availability is brief.

-Incorporate and enjoy a variety of whole grains, cracked grains, and whole-grain products (examples include: brown rice, barley, millet, bulgur, oatmeal, polenta, udon and Italian semolina pasta, and unyeasted sourdough breads)

-Choose restaurants with healthy meal servings, not necessarily limited to healthy, vegan restaurants. There are many cuisines to choose from (examples include: Italian, Mexican, Middle-Eastern, Turkish, Mediterranean, Indian, and vegan-friendly establishments).

Macrobiotic Approach to Current Trends in Healthy Eating

-Use high-quality, naturally processed untoasted sesame and extra virgin olive oil sparingly in preparation

-Use high-quality, unrefined white sea salt in cooking

-Mild hot or room-temperature beverages: filtered water, grain and green teas

General Rules of Thumb

-Basic Proportions

Start out with an equal amount of grains and vegetables throughout the day. If your digestion feels heavy, you can try decreasing grains a bit. If you feel a lack of focus and vitality, you can try increasing grains slightly. Beans, of multiple varieties, are more important for people today than before. Have one to one and a half servings of bean/bean products (combinations of beans, tofu, and tempeh) often or daily. A serving of beans is one half to one cup.

-Seasonal Foods and Methods of Preparation

Learn about the approach to seasonal foods and preparation methods through books and/or cooking classes.

-Rely mainly on foods from the same or similar climatic region, choose foods mainly from east and west directions as opposed to north or south.

-Locate people who have been successful and are still enthusiastic about their macrobiotic practice. More information is available about getting started, having access to important on-going education with books, seminars, and classes.