Macrobiotic Diet Menu & Nutrition

Sample Menu

Here’s a day of typical meals as outlined in The Macrobiotic Way.

Breakfast

2 cups oatmeal

2 slices whole-wheat sourdough bread with 2 tbsp. apple butter

Bancha tea (Japanese green tea)

Lunch

Cucumber sushi and tempeh-sauerkraut sushi

Boiled salad with tofu dressing

Bancha tea

Snack

½ cup mix of roasted almonds, sunflower seeds, and raisins

Dinner

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

Nutrition

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.

Macrobiotic Diet Recommended
Calories 2,126 Women Men
21-25: 2,000
26-50: 1,800
51+: 1,600
21-40: 2,400
41-60: 2,200
61+: 2,000
Total Fat 17% 20%-35%
     Saturated N/A Less than 10%
     Trans 0% N/A
Total Carbohydrates 68% 45%-65%
     Sugars
(total except as noted)
N/A N/A
     Fiber N/A Women Men
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
Protein 15% 10%-35%
Sodium 2,560 mg. Under 2,300 mg., under 1,500 mg. for 51+
Potassium 3,666 mg. At least 4,700 mg.
Calcium 859 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

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