Getting started and staying renewed depends on having fresh ideas. This is especially true in the food department. In order to make the transition or to continue with a tasty macrobiotic diet, the following Two-Week Menu Plan is presented. Thanks to Meredith McCarty for her preparation of this information. When you are ready for desserts, don't forget her new book, Sweet and Natural.
Details for all recipes can be found in Fresh From a Vegetarian Kitchen (FRESH) and American Macrobiotic Cuisine (AMC) by Meredith McCarty. The number following the abbreviated book title refers to the page where recipe information is located.
To get more recipes go to the Kushi Institute web site. click here
Day 1
Breakfast
Oatmeal (AMC 18 or FRESH 210), Twig Tea
Lunch
Buckwheat Noodles with Vegetables in Broth (AMC 23 and FRESH 44)
Dinner
Pressure-Cooked Short Grain Brown Rice . make enough rice to last 3 days, including it for lunch and/or dinner daily
Sesame Salt mixed w/ Green Nori Flakes
Sauteéd onion, carrot & cabbage with parsley garnish
Season w/ sesame oil & soy sauceTofu Cutlets (FRESH 151)
Herb Tea. camomile, alfalfa, red clover, Dr. Chang's Lemon Tea, etc.
Snack
Popcorn with a little sesame oil and sea salt or Dr. Bronner's Liquid Aminos
Day 2
Breakfast
Whole-Grain Sourdough Bread or Toast with Spread . a little nut butter (sesame or almond butter) and white miso
Twig Tea
Lunch
Vegetable-Miso Soup wakame, root and green vegs., barley miso (AMC 20)
Mochi Puffs (FRESH 2 cut in cubes and baked or added to soup in last 5 minutes)
Dinner
Rice and Bean Burritos
Soak beans overnight or all day, then pressure-cook 1 hour with kombu.
Season with olive oil or sautéd onion and garlic, soy sauce, and a little basil and oregano; or see Refried Beans (FRESH 150)
Steamed Broccoli, Cauliflower, and Carrots with 2-Taste Dressing a little soy sauce mixed with brown rice vinegar
Grain "Coffee"
Day 3
Breakfast
Oatmeal with Rice (FRESH 211)
Toasted Sunseeds sprinkled with soy sauce
Roasted Rice-Twig Tea
Lunch
Tempeh Burger/Sandwich Make your own Braised Tempeh (FRESH 153) or use store-bought tempeh cutlets; with sourdough bread, mustard, tofu "mayo," lettuce, and dill pickles or sauerkraut (or Sauerkraut Salad AMC 68)
Carrot and celery sticks
Dinner
Corn and Bean Chowder using beans from before; carrots/celery; season with miso
Resteamed Rice with Sesame Salt
Blanched Kale with Ume Vinegar diluted with water
Apple Gel with Toasted Walnut Sprinkles
Day 4
Breakfast
Rice Cream (FRESH 207) with Sesame Salt, Roasted Rice-Twig Tea
Lunch
Westbrae Ramen with Tofu and Vegetables Bring water to boil, cook tofu and vegs. 5 minutes and remove. Add ramen to cook until done adding flavor packet at end. Serve with tofu and vegetables on top.
Dinner
Fresh Rice with Dulse-Pumpkin Seed Sprinkles
Onion, Carrot, Hijiki Sauté
Blanched Collards and Mung Bean Sprouts with Citrus-Soy Dressing (equal parts)
Daikon Pickles "Takuan"
Day 5
Breakfast
Oatmeal with some Wheat or Rye Flakes, Twig Tea
Lunch
Vegetable-Miso Soup
Sushi Rolls (FRESH 22 and 23) green onion, blanched carrot, ume paste; or takuan pickles
Carrot Juice
Dinner
Millet with Sautéd Leeks and Carrots (or Vegetable Millet AMC 43) Sesame Salt
Kidney Beans
Fresh Green Salad with Watercress and Vinaigrette Dressing (FRESH 86)
Stuffed Baked Apples. Almond butter, a little apple juice, raisins and cinnamon; Bake at 400° until soft.
Tea
Day 6
Breakfast
Corn Grits with Toasted Pumpkin Seeds sprinkled with soy sauce, Twig Tea
Lunch
Tofu Burgers. make your own or store-bought, with tofu "mayo," natural catsup or mustard, and lettuce, slice of tomato in season
Blanched or Steamed Vegetables with Tahini-Lime Dressing (FRESH 89)
Water or Tea
Dinner
Light Miso Broth. kombu, green onion garnish
Watercress Rice with Shiitake Mushroom Sauce (AMC 29 and 80)
(Kidney Beans from before)
Sautéd Onion, Mushrooms, and Broccoli (AMC 50)
Tea
Snack
Rice Cakes with Knudsen's Jam (fruit juice sweetened Strawberry, Blueberry, Peach)
Day 7
Breakfast
Vegetable Miso Soup
Fried Corn Grits, Twig Tea
Lunch
Quick and Easy Noodle-Vegetable Delight (FRESH 48) Include arame and tofu cutlets cut in strips); toasted sesame or olive oil with soy sauce dressing.
Dinner
Millet "Mashed Potato" Casserole (FRESH 74)
Rice with Sesame Salt
Steamed or Blanched Mustard Greens with Carrots; ume vinegar
Macrojax (FRESH 190)
Tea
WEEK TWO
Day 8
Breakfast
Oatmeal with a few raisins, Twig Tea
Lunch
Holly's Rice Salad with Herb Vinaigrette Dressing (AMC 62)
Steamed Bok Choy or Chinese Cabbage with Carrots
Dinner
Whole-Grain Pita Pocket Bread with Chickpea Spread (Hummus AMC 75) and lettuce
Corn on the Cob with Umeboshi
Caraway Cabbage Pickles (AMC 84; make day ahead)
Day 9
Breakfast
Cream of Wheat (AMC 17 or FRESH 206 Hot Hazelnut Cereal) with Toasted Sunflower Seeds, Twig Tea
Lunch
Wheat Pilaf (AMC 34) with Sesame Salt
Umeboshi Cabbage (AMC 53)
Sea Palm Sauté (AMC 51) or with Tempeh (FRESH 85)
Dinner
Leek-Soy Broth Soup (AMC 22)
Nutty Noodle Bake (AMC 38)
Steamed or Blanched Vegetables
Pressed Vegetable Salad (AMC 68)
Day 10
Breakfast
Whole-Grain Sourdough Bread or Toast with Spread. a little nut butter (sesame or almond butter); Twig Tea
Lunch
Rice with Toasted Pumpkin Seeds
Sesame Hijiki or Hijiki with Fresh Corn (both FRESH 85)
Blanched Kale and Carrots with 2-Taste Dressing (toasted sesame oil and soy sauce)
Dinner
French Onion Soup (AMC 21)
Short Grain Rice with Wild Rice and Rye Berries (AMC 28)/Sesame Salt
Mixed Vegetable Quiche (AMC 77) or French Onion Quiche (FRESH 81)
French Boiled Salad with Housewife's Dressing (AMC 66)
Poached Pears in Cherry Sauce (AMC 88) and Grain "Coffee"
Day 11
Breakfast
Oatmeal with Rice, Toasted Sunseeds, Twig Tea
Lunch
Vegetable Fried Noodles (FRESH 47)
Pressed Salad (FRESH 96)
Dinner
Rice with Sesame Salt or Aduki Rice (AMC 31)
Gingered Adzuki Beans (with plain rice)
Bread with Carrot-Almond Butter Spread (FRESH 114)
Steamed Vegetables
Day 12
Breakfast
Miso Soup and Mochi, Roasted Rice-Twig Tea
Lunch
Rice with Sesame Salt
Mandarin Summer Salad (FRESH 107)
Blanched Mustard Greens
Dinner
Pasta with Sesame-Onion Sauce (FRESH 70)
Steamed Broccoli
Fresh Peach Pie or Blueberry-Peach Pie (FRESH 178)
DAY 13
Breakfast
Baked or Broiled Mugwort Mochi. a little soy sauce diluted with water to dip it in Roasted Rice-Twig Tea
Lunch
Miso Soup
Rice with Sesame Salt
Tempeh Salad (FRESH 107). use store-bought Nasoya tofu "mayo"
Greens
Dinner
Fettucine with Italian White Sauce (like Fettucine Alfredo), FRESH 124
Green Salad or Blanched Vegetables with Sweet Poppy Seed Dressing (FRESH 130)
DAY 14
Breakfast
Oatmeal with a little Rice Dream beverage on top, Twig Tea
Lunch
Lentil Soup
Quinoa with Bulgur (FRESH 57); Sesame Salt
Vegetables Vinaigrette
Dinner
Rice with Sesame Salt
Fiesta Bean Salad (FRESH 106)
Blanched Kale
Award-Winning Strawberry Pie
Toasted Corn Tea
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