Things You'll Need:
- Whole grains
- Miso soup
- Twig tea
- Green leaf vegetables
- Protein-rich macro foods
- Apples
- Almond butter
- Natural apple juice
- Raisins
- Cinnamon
- Recipes
- Pickles
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Step 1
Include whole grains, which are the main ingredients found in most macro meals, in your menu. Eat a daily serving of brown rice, barley, millet, wheat berries, whole oats or rye. Sprinkle whole-grain condiments such as sesame salt onto the main courses in your menu plan.
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Step 2
Add your must-have, everyday foods when you create your menu, including miso soup and macrobiotic tea. Have 1 to 2 cups of miso soup per day at the beginning of meals. Brew macrobiotic tea on a daily basis. Kukicha twig tea is taken at the end of meals and, optionally, between meals.
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Step 3
Create a dynamic array of side dishes using organic vegetables. Here's where you can add some diversity to your menu with an assortment of healthy, seasonal vegetables. In addition, add 1 tablespoon of cooked sea vegetables on a daily basis to complement your main servings of grains and vegetables.
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Step 4
Explore an array of green leafy veggies to enhance your meals. If you haven't already discovered a wide range of diverse vegetables, try bok choy, collard greens, dandelion greens, kale, mustard and turnip greens and watercress.
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Step 5
Incorporate additional foods into your weekly menu such as tofu, beans, noodles, seeds and protein-heavy foods. Some people on macrobiotic diets eat small amounts of fish as a source of protein. Other recipes appropriate for lunch and dinner range from rice and bean burritos to burgers made of tempeh, a soy-based food product.
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Step 6
Sweeten your menu with a wholesome choice of desserts. You can use rice syrup, barley malt and fruit as sweeteners. Make stuffed baked apples with almond butter, a drop of natural apple juice, raisins and cinnamon.
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Step 7
Gather samples from macrobiotic cookbooks to make recipes to include in your menu plan. You can get free recipes and buy books at CyberMacro.com, which is an online community for people embracing the yin and yang of a macro life (see Resources below).
