Macrobiotic Diet Food List

When choosing foods for the macrobiotic diet, you will find there are foods you can consume daily, occasionally and foods you will need to avoid. There are also certain amounts/percentages daily of each food type you are allowed.

Below is a full list of foods allowed with a basic macrobiotic diet. Keep in mind that depending on where you live, the foods you eat may very. Part of the macro diet calls for eating foods grown locally.

Make sure to check with your doctor as the below list is just general in nature. Your specific needs may require different food items in your macro diet plan.

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Whole Grains

Each day on the macro diet will include whole grains.
They are to be about half of the entire meal (40%-60%).

Whole grains regular use: Short-grain brown rice Medium grain brown rice Millet Barley Pearl barley Buckwheat Fresh Corn Rye Wheat berries Whole oats

Whole grains occasional use: Sweet brown rice Mochi Long-grain brown rice Rice cakes Un yeasted whole-wheat bread Cracked wheat Steel-cut oats/rolled oats Corn grits/corn meal Amaranth Quinoa Rye flakes Spelt

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Vegetables

Each day on the macrobiotic diet will include vegetables.
About (20%-30%) of the meal.

Vegetables regular use: Carrots Carrot tops Cabbage Chinese cabbage Red cabbage Broccoli Brussels sprouts Cauliflower Hubbard squash Hokkaido pumpkin Pumpkin String beans Bok choy Collard greens Daikon greens Dandelion greens Dandelion root Mustard greens Turnip greens Kale Leeks Parsley Scallion Watercress Burdock Lotus root Onion Parsnip Radish Rutabaga Turnip Acorn squash Butternut squash

Vegetables occasional use: Celery Escarole Green peas Iceberg lettuce Jerusalem artichoke Sprouts Summer squash Chives Cucumber Endive Swiss chard Kohlrabi Lamb’s-quarters Mushrooms Romaine lettuce Shiitake mushrooms Snap beans Snow peas Wax or yellow beans

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Beans & Sea Vegetables

Each day on the macro diet will include beans.
About (5%-10%) of the meal.

Beans regular use: Aduki beans Black soy beans Chickpeas Lentils

Beans occasional use: Lima beans Navy beans Pinto beans Black-eyed peas Black turtle beans Kidney beans Soybeans Split peas Whole dried peas

Sea vegetables should be used in small quantities and make up only a small percentage of your daily diet.

Allowed Sea Vegetables: Nori Sea palm Wakame Kombu Hiziki

More Allowed Sea Vegetables Irish moss Mekabu Agar agar Arame Dulse

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Fish & Seafood

Additionally you may be able to consume from a variety of other foods weekly and in small amounts. One of these foods types is fish and seafood.

Allowed Fish Types: Carp Smelt Trout Cod Sole Flounder Haddock Halibut Herring Mahi mahi Red snapper

Allowed Other Seafood Types: Scallops Sea bass Shrimp Clams Iriko Oysters

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Nuts & Seeds

You may enjoy nuts and seeds as a snack occasionally.
These are to be used minimally and in small quantities.

Nuts & Seeds: Peanuts Pecans Pumpkin seeds Sesame seeds

More Nuts & Seeds: Almonds Sunflower seeds Walnuts

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Aside from all the above items you may be able to consume a small amount of fruits depending on where you live. In temperate climates fruits such as apples, blueberries, grapes and peaches are good choices. If living in a more topical climate it will be best to choose fruits that are grown in your local climate.

For cooking you may be able to use corn or sunflower oils, sea salt, miso and ginger.

Remember, this is just a broad list. Depending on your condition, health status and climate, food items may change accordingly.