A macrobiotic diet is largely vegetarian and consists primarily of whole grains, supplemented with vegetables, beans, miso soup and various other foods. The philosophy behind the macrobiotic diet is to strive for balance between "yin" foods, which are light and ethereal and "yang" foods, which are earthy and intense. Followers of the diet believe that whole grains strike this balance most effectively.
Whole Grains
Base your macrobiotic diet on whole grains, which strike a good balance between yin and yang. According to Macrobiotics America, whole-grain foods make up about 30 to 60 percent by weight of total foods in the daily diet. These foods can include brown rice, barley, millet, buckwheat, wheat berries, spelt, bulgur, oats, cornmeal, couscous and quinoa. To a lesser extent, followers of the macrobiotic diet might enjoy cooked whole-grain yeast bread or flatbreads, wheat pasta and noodles, seitan or pancakes.
Brown Rice
Incorporate brown rice into your daily macrobiotic diet. The Mayo Clinic states that most followers of the macrobiotic diet believe that brown rice is the perfectly balanced food, and that since it is part of a diet rich in whole grains and vegetables, eating it often is a step in the right direction to improving overall health. Brown rice can be enjoyed on its own or served with vegetables or soup.
Miso Soup
Have a small bowl of miso soup with each meal. The Macrobiotic Guide recommends serving brown rice miso and barley miso often. Miso is a fermented product that can help aid digestion of other foods. Macrobiotics America suggests having 1 to 2 cups of miso soup per day, especially after just beginning a macrobiotic diet.
Vegetables
Choose meals that are rich in vegetables, especially dark leafy vegetables and sea vegetables. The Macrobiotic Guide recommends leafy greens such as bok choy, collards, kale, mustard greens and watercress. These greens can be lightly cooked or steamed and served with miso soup and brown rice or another whole grain. To help achieve a well-rounded diet, you can also supplement leafy greens with other vegetables such as squash, broccoli, cabbage, cauliflower, onions, carrots, peas and mushrooms.
Some macrobiotic followers avoid vegetables that they believe to cause or exacerbate health conditions. These vegetables may include tomatoes, avocados, potatoes and eggplant.
Beans
Eat beans once daily or at least several times a week as part of a balanced macrobiotic diet. They are a significant source of protein and serve as substitutes for other high-protein foods such as meat and dairy products. Soybean-based items, such as tofu and tempeh, can also boost the protein content of a macrobiotic meal.
Other Foods
Eat sweet, processed foods only sparingly when following the macrobiotic diet. Fruits, sweetened foods, processed items, nuts and seeds do have a place in the diet, but are not considered to be as balanced as other foods, so they are not eaten often.
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