Macrobiotic Diet: Sample Menu

Deciding to try the Macrobiotic diet can be shocking to your system, and the following diet sample menu will give you an idea of what the diet entails. The Macrobiotic diet is not a typical diet; it is really a lifestyle that requires incredible commitment.

The Macrobiotic diet was popularized in Northern America by Michio Kushi. This way of life and the eating plan relies heavily on the Eastern philosophy of mind, body and spirit working together to create unity.

The Food List

Choosing the Macrobiotic diet means you are choosing to stick to a diet that includes specific types of food. It also means that you will eat a certain percentage of these foods on a daily basis. You should be ingesting approximately 1500 calories per day, depending on your body size.

Your daily calories should be broken down as follows:

  • 50-60% from whole grains
  • 25-30% from vegetables
  • 10% from beans 
  • one to two bowls of soup

Some examples of the foods you should be including in your diet each day are:

  • Brown Rice
  • Rye
  • Millet
  • Whole Grains
  • Whole Wheat Berries
  • Barley
  • Miso or Shoyu Soup
  • Raw Vegetables
  • Cooked Beans
  • Tofu
  • Tempeh

Some examples of foods you should be eating a few times per week or occasionally are:

  • Rolled Oats
  • Noodles
  • Other Pasta
  • Bread
  • Baked Goods
  • Fresh, Locally Grown Fruits
  • Fish or Seafood
  • Seeds and Nuts

Some examples of foods you should avoid are:

  • Red Meat and Poultry
  • Eggs
  • Dairy Products
  • Tropical Fruits

A Sample Menu

This sample menu will give you an idea of how your eating plan would look on the Macrobiotic diet.


  • Macrobiotic Tea with nothing added
  • Fresh baby carrots or cucumber slices
  • Wholegrain cereal with soy milk


  • One cup of Miso Soup
  • Wholegrain crisp bread
  • Garden salad
  • Macrobiotic Tea with nothing added


  • Brown Rice with winter squash
  • One cup of Miso or Shuyo soup
  • Fresh Cantaloupe
  • Bancha Tea

Optional Snacks

  • Baked apple
  • Handful of nuts
  • Slice of blueberry pie
  • Handful of berries

Helpful Hints

Changing your lifestyle to include the Macrobiotic diet plan should be done gradually, and you should discuss your plan with your doctor who can recommend a specific regimen. Choose something new to eliminate each week, until you have gradually made the complete change.

Remember to include only certain condiments. The Macrobiotic diet belief system includes the yin and yang philosophy. This boils down to balance. Pickles are one of the things that are believed to have a balancing effect so including these is okay. Processed foods should be avoided because of all the refined sugar content.

Chewing your food thoroughly and breathing deeply are also important elements of this lifestyle. Adapting to this lifestyle may be challenging, but the effort may be worth it. There has been some evidence that adhering to this lifestyle may be a cancer preventative.


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