Macrobiotic Diet Food List

What is a Macrobiotic Diet?

While most diets are about losing weight, Macrobiotics is more based on finding a balance with life and health. Because of the healthy fresh foods you will eat when following a Macrobiotic diet, you should lose weight. Just keep in mind it is much more than that. The diet offers a healthier, longer and more balanced life if followed properly. The Macrobiotic diet is not a crash course diet or a quick weight loss fix. It is a life style that allows for regular eating patterns, keeps you active and promotes listening to your body. With this diet you will eat whole grains, beans, vegetables, soup, rice and a variety of other healthy fresh items. Find a variety of recipes for the macrobiotic diet that include grains, vegetables, soups and even some sea foods online.

A Macrobiotic diet is a mostly vegetarian diet. If you love your meats, this diet may not be for you. While you will still be able to eat some fish, most of the daily meals will be made from whole grains, vegetables and other like items.

Below is a complete list of foods that are allowed with a Macrobiotic diet. You can’t just eat as much of these foods as you want. There are certain percentages of these foods you can consume, but these are choices you have when choosing foods for a Macrobiotic diet regimen.

Macrobiotic Food List

Nuts & Seeds

  • Seasame seeds
  • Almonds
  • Coconut
  • Pecans
  • Walnuts
  • Peanuts
  • Sunflower seeds
  • Pumpkin seeds

Whole Grains

  • Brown rice
  • Millet
  • Oats
  • Rye
  • Whole wheat
  • Corn
  • Barley
  • Some pastas (eaten less often)


  • Broccoli
  • Nappa cabbage
  • Carrots
  • Yellow onion
  • Green cabbage
  • Scallions
  • Parsley
  • Cauliflower
  • Butternut squash
  • Turnit greens
  • Other cabbages
  • Kale
  • Snow peas (eaten less often)
  • Celery (eaten less often)
  • Lettuce (eaten less often)
  • Mushrooms (eaten less often)
  • Turnips
  • Onion
  • Pumpkin
  • Collard greens
  • Leeks

Sea Vegetables

  • Seaweed
  • Nori
  • Agar
  • Wakame
  • Kombu

(best if locally grown and fresh)

  • Apples
  • Peaches
  • Apricots
  • Grapes
  • Strawberries
  • Melons
  • Pears
  • Blueberries
  • Raspberries
  • Watermelon
  • Cherries
  • Grapes
  • Plums
  • Tangerines


  • Barley
  • Miso
  • Natural soy sauce
  • Brown rice vinegar
  • Fresh ginger root
  • Fresh sea salt

(Non Fatty – eaten less often)

  • Flounder
  • Halibut
  • Trout
  • Cod
  • Haddock


  • Unrefined vegetable oil
  • Dark Sesame oil
  • Mustard seed oil
  • Corn oil


  • Soybeans (black)
  • Lentils
  • Azuki beans
  • Kidney beans (eaten less often)
  • Lima beans (eaten less often)
  • Pinto beans (eaten less often)
  • Soy beans (eaten less often)

Keep away from foods like eggs, chicken, processed food sugars and many meats.

More Macrobiotic Food Resources

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