Macrobiotic Diet Eating Plans

The macrobiotic diet is purported to help you lose weight, lower your cholesterol and improve your overall health. Although early, extreme versions of the macrobiotic diet involved eating only whole grains, more flexible macrobiotic diet programs focus on eating whole grains, lean protein, fresh fruits and veggies, nuts and seeds. Talk to your doctor before making any changes in your diet program, especially if you have allergies or other health conditions.

Significance

The macrobiotic lifestyle was created by Japanese philosopher George Ohsawa, who believed that simple, mostly plant-based foods were the key to good health. He believed that eating a macrobiotic diet would reduce the likelihood of developing serious health conditions, including cancer. Although there is no scientific proof that a macrobiotic diet cures or prevents any diseases, following a macrobiotic diet may be healthy if it includes a variety of nutritious foods in moderation. Talk to your doctor before switching to a macrobiotic diet.

The macrobiotic diet involves eating approximately 50 percent whole grains; 25 percent cooked or raw in-season veggies; 10 percent lean proteins, such as beans and fish; 5 percent soups; 5 percent sea vegetables, such as seaweed; and 5 percent fruit, seeds and nuts throughout the day. The macrobiotic diet may put dieters at risk of calcium deficiencies, iron deficiencies and malnutrition, especially if the diet is not followed properly.

Breakfast

Dieters who follow the macrobiotic diet may forgo traditional breakfast foods and opt instead for brown rice, miso soup and steamed vegetables, such as broccoli and carrots. If that's too much of a change, try oatmeal sprinkled with nuts or flax seeds, and a side of veggies. Fruit is eaten rarely on the macrobiotic diet, but you can sprinkle sliced strawberries or a handful of blueberries on your cereal once or twice a week.

Lunch

For lunch, stick with plant-based sources of lean protein, such as beans, tofu, tempeh or chickpeas. Add fresh steamed or raw veggies to the meal, such as eggplant, asaparagus and bell peppers. Top it with a drizzle of soy sauce or miso dressing for flavor and add a side of whole-grain bread. The macrobiotic diet is lower in calcium, iron and protein than a traditional American diet -- focus on vegetable sources of these essential nutrients, rather than animal sources. For example, broccoli and kale are high in calcium, bok choy is high in iron, and beans are high in protein.

Dinner

Enjoy a small fillet of steamed salmon, sprinkled with seaweed flakes and herbs for flavor. Serve with a spinach or kale salad with a sprinkling of sunflower seeds and nuts on top. As a side dish, include a cup of brown rice, a side of soba noodles drizzled with sesame seeds and olive oil, or a slice of whole-grain bread. Stay away from alcohol, eggs, cheese, meat, spices and sugar -- although it's tricky to say no to your vices, the macrobiotic diet may leave you full and satisfied.