Whole Grains
Approximately 40 – 60% of the diet.  Traditionally grains are the base of various cultures throughout the world.

• From brown rice to oats to millet and spelt, there are many different varieties of grains available.
• Grains are soaked overnight to neutralize enzyme inhibitors and to increase the absorption of nutrients when consumed.

Vegetables
Approximately 20 – 30% of diet.

• A variety of leafy vegetables, root and sea vegetables are an important supplement to every meal because they are rich in calcium, beta carotene and many other vital nutrients. Some include: bok choy, carrot tops, Chinese cabbage, collard greens, daikon greens, dandelion greens, kale, leeks, mustard greens, parsley, spring onions, turnip greens, watercress, acorn squash, broccoli, Brussels sprouts, buttercup squash, butternut squash, cabbage, cauliflower, hokkaido pumpkin, onion, pumpkin, red cabbage, and turnips.
• Okay to eat these occasionally: celery, chives, cucumber, endive, green beans, green peas, iceberg lettuce, Jerusalem artichokes, romaine lettuce, snap beans snow peas, and sprouts.
• Eat plenty of roots vegetables:  burdock, carrots, daikon, dandelion roots, lotus root, parsnip, radish.
• sea vegetables are also a mainstay of this diet are a great source of iodine and minerals.
• There are also certain vegetables that should be avoided or used sparingly, they include members of the nightshade variety: potato, tomatoes, peppers of all kinds except for black pepper.

Beans
Approximately 5 – 10% of diet

• Although all organically grown dried beans feature prominently in macrobiotic recipes, author Michio Kushi recommends you eat the small beans such as lentils, chickpeas, black soybeans and azuki beans more frequently than navy beans, lima beans or other large varieties, which contain more oil and fat.
• organic tofu, tempeh and natto are eaten daily.

Soups

• Soups are the most flexible dish, and may be made with vegetables, grains, or beans, and use a variety of seasonings.
• Miso is a common base for these soups because it is rich in nutrients and enzymes.

Condiments

• Asian seasonings, sea salt, rice malt and the sea vegetable kombu are used to add flavour to foods.
• Garnishes may include Asian pickles, freshly grated ginger root or horseradish, fresh scallions or onions.

Foods to avoid:

• Refined sugars and flour should be avoided when following a macrobiotic diet.
• This means no cookies, muffins, chips, popcorn, white rice or bread products.
• Dairy and meat products also should be avoided when following a macrobiotic meal plan.
• Fish is allowed for occasional use.