How to Prevent Protein Loss with the Macrobiotic Diet

A properly planned macrobiotic diet can meet all of your nutritional needs as part of a healthy lifestyle. In order to do so, it’s important to make sure that you’re eating plenty of fiber, protein and complex carbohydrates. An adequate amount of vitamins and minerals should be consumed on a daily basis, which is easy to obtain through fruits and vegetables

When it comes to making sure that you’re getting enough protein, make sure you incorporate the following foods into your diet. These foods will help to ensure that you are getting the nutrients you need without having to sacrifice the good health you’re working so hard to achieve.

Sunflower Seeds

Although these small seeds seem insignificant, they pack a lot of protein and can be included in numerous dishes. You can benefit from these small seeds by sprinkling them on salads, incorporating them into casseroles, soups and stews, and by using them to create your own granola bars and trail mix snacks.


Oats aren’t just for breakfast anymore. Their high protein count makes them a healthy choice any time of day, and they provide lots of fiber which helps to keep you feeling full. Consider incorporating oats into your cookies, biscuits, bread and even in desserts. They will brown up nicely in the oven as a crust or topping for pies, and they can be used to make cobblers.

Brown Rice

Most complex carbohydrates provide a generous amount of protein, and because brown rice is such a big part of a macrobiotic diet, it tends to be a major source of protein. Brown rice is wholesome, filling and provides many other nutrients, so it is a perfect choice to round out any meal. You can add cinnamon and raisins to a bowl of brown rice for lunch, put a scoop of it on salad for lunch or enjoy it with some fresh stir fried vegetables for dinner.

Beans and Legumes

Lentils, peanuts and beans of all kinds provide an excellent source of protein and carbohydrates, so they make a good food during times of serious hunger. Served alongside rice and vegetables, beans and legumes are an important addition to the macrobiotic diet because of the protein found in them. They are great in soups, stews, veggie burgers and on salads.


Extremely high in protein, tofu is used to enhance many dishes in the macrobiotic diet. It is rich in protein and comes in multiple textures, which makes it easy to include into meals. Use soft tofu for desserts and sauces, while firm and extra firm tofu can be used in stir fries, soups and sandwiches. Tofu doesn’t have any specific taste when it’s first taken out of the package, but it easily absorbs the flavor of any dish you add it to.


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