Mcrobiotic Diet 101

The Macrobiotic Meal | Macrobiotic Foods

  1. Grains.Grains are the basis of a macrobiotic meal. Grains should make up 50-60% of your meal. Brown and wild rice, barley, millet, whole wheat etc. are recommended.
  2. Vegetables.Veggies are the next most important part of your macro meal. Cooked and raw veggies should make up at least 30% of your plate. Leafy greens are strongly recommended (except spinach which is very yang and should be occasionally consumed). Local and in season veggies are also preferred. When eating you’ll have to keep in mind the yin/yang properties of certain vegetables. This is not hard to learn.
  3. Beans. Beans, especially fermented bean products like tempeh and miso are important to your meal. Beans should be about 10% of your meal. Tempeh, whole beans or legumes like lentils, chickpeas and more should be on your plate. Tofu is also a good choice as it contains natural probiotics and aids digestion.
  4. Fruit. This may be a shock to you but actually, fruits should rarely be eaten in a macro diet. They’re perfect as snacks or desserts but should not be eaten more than 3 times a week. Tropical foods, like bananas or pineapple, should be avoided.
  5. Sea Vegetables (Seaweeds). Another important part of your macro meal would be are sea veggies. Dulse, kelp, kombu, arame and more are healthy choices for your meal. Sea veggies are rich in vitamins and minerals and excellent for health.
  6. Soup.Soups are a very important part of a well-balanced macro diet and should be eaten daily. Soups that contain grains, veggies, sea veggies and beans are an ideal macro meal in a bowl. Miso soups are pretty popular.
  7. Fermented Foods.Tempeh is ideal but you can also try pickled veggies which bring lots of good probiotics in your diet.
  8. Condiments/Oils.Oils like sesame oil and corn oil are the best (be careful, corn oil mustn’t be GMO) Miso paste, sea salt, brown rice vinegar, tamari, tahini, brown rice syrup, veggie broth, dried mushrooms etc. are also welcome.
  9. Fish.The macrobiotic diet allows you to eat white meat fish 1-3 times a week. Of course, if you are vegan or vegetarian you can just skip it, it will not affect the diet in any way.
  10. Whole Foods. The less processed foods are, the better. This is one of the most important principles in the macro diet.

Macrobiotic Diet Food Pyramid

For a better understanding of the macrobiotic diet, here are the three categories of macro foods, from most frequent to less frequent.

  1. Main foods: whole grains, veggies, beans
  2. Secondary foods: fruits, beverages (teas, veggie juices), oils, nuts, seeds, fish
  3. Pleasure foods: Eat whatever you want, with moderation.

Best to avoid foods in the macro diet

  • Any food containing white, brown, or any other refined sugar
  • Artificial sweeteners
  • Fruit juice
  • Milk, cheese, cream, butter, ghee, yogurt, and ice cream
  • Refined oils
  • Caffeine
  • Alcohol
  • Heavy use of spices
  • White rice and white flour

Foods containing chemicals, preservatives, dyes, and insecticides 

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