The Macrobiotic diet is a lifestyle pattern that encourages balancing the various aspects of life to achieve health and longevity. Diet is a major aspect of the system as it espouses foods that are organic, whole, unprocessed and without refined sugar or animal products

The Macrobiotic diet plan is a complete lifestyle overhaul and is regarded even as a philosophy and includes guidelines for spiritual well-being, relationships and mundane things like types of cutlery to use and avoiding devices like microwaves. Still, some individuals stick only to the dietary plans as following the Macrobiotic comprehensively can be restrictive.


The Process of The Macrobiotic Diet

Around 50% of food intake on the Macrobiotic menu is composed of carbohydrates from whole grain products like barley, oats, brown rice, quinoa and buckwheat. Roughly 20% is derived from fruits and vegetables and the remaining quota is filled by legumes especially beans and bean products and bean products such as tofu, tempeh and some seaweed.

High-protein animal products including fish, meat, eggs, poultry and dairy are rare if consumed. When part of the Macrobiotic menu the diet insists they should be organic or locally grown. Nuts and seeds, cucumbers and berries are favorite snack items. Food and food products off the Macrobiotic diet plan are all processed and refined types, citrus fruits, hot spicy meals, sugar and sugary foods, artificial additives and caffeine and alcohol.


  • It is low fat and fiber and can help with weight loss and some chronic conditions.



  • The diet may prove to be too demanding and restrictive for some.
  • Elimination of certain major food groups may cause deficiency.
  • Its claims benefits are not backed by any major research.


Who Should Do It

The Macrobiotic diet is a lifestyle adjustment that is recommended for individuals at high risk or suffering from chronic and degenerative conditions like diabetes, hypertension, heart disease and cancer. It should be noted that no conclusive research backs these claims though it is accepted a diet plan low in sugar and high in fiber help diabetic patients regulate blood sugar better. The same goes for heart disease and low fat intake though it is strongly recommended to consult a qualified medical practitioner before applying it as a remedy for any condition or disease.


Meal Plan ideas

Day 1

Breakfast: Whole-grain cereal (such as barley, millet or buckwheat) – either dry or with soymilk

Lunch: Miso soup and whole-grain crackers

Dinner: Brown rice and broccoli with steamed white fish


Day 2

Breakfast: Brown rice with winter squach

Lunch: Steamed Brussels sprouts

Dinner: Leafy green salad with chickpeas (garbanzo beans)


Day 3

Breakfast: Steel-cut oats with fruit

Lunch: Steamed Brussels sprouts

Dinner: Leafy green vegetable salad with shellfish