Here’s a day of typical meals as outlined in The Macrobiotic Way.
2 cups oatmeal
2 slices whole-wheat sourdough bread with 2 tbsp. apple butter
Bancha tea (Japanese green tea)
Cucumber sushi and tempeh-sauerkraut sushi
Boiled salad with tofu dressing
½ cup mix of roasted almonds, sunflower seeds, and raisins
1 bowl miso soup
Baked sole with rice
¼ cup grated daikon
Boiled watercress and carrots with umeboshi-scallion dressing
Couscous cake and pear sauce
1 cup grain coffee
Here’s a breakdown of the nutritional content of a day’s meals on a typical macrobiotic diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans.
Because this diet is highly individualized, your actual intake will vary. Nutrition data were provided by The Macrobiotic Way and are based on the macrobiotic menu above.
|Saturated||N/A||Less than 10%|
(total except as noted)
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
|Sodium||2,560 mg.||Under 2,300 mg., under 1,500 mg. for 51+|
|Potassium||3,666 mg.||At least 4,700 mg.|
19-50: 1,000 mg.
51+: 1,200 mg.
|Vitamin B-12||N/A||2.4 mcg.|
|Vitamin D||N/A||15 mcg.|
Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms. Because of rounding, protein, fat, and carbohydrate content may not add up to 100 percent.
Last updated by Kurtis Hiatt | December 12, 2013