Here are two menus for twenty days of macrobiotic eating. If you are new to this way of eating, try one menu plan for just a few days and see how you feel. If you’re feeling good, then try the whole ten days. If you love how you feel and want to continue, this menu is designed so that you can go right back to day one. Or you can try the other menu plan. Keep in mind that when making changes to your diet, you might feel a little strange for a few days until your body adjusts to this new way of eating.
ADDING VARIETY
When you repeat this menu plan every ten days, feel free to change the vegetables used in the recipes to include more variety in your diet. For example, bok choy, mustard greens, and collards are all excellent substitutes for kale. Also feel free to explore the other recipes included in this book.
GLUTEN-FREE OPTIONS
I have given some optional grain dishes and substitutions for those who follow a gluten-free diet. If you are gluten-free, substitute gluten-free tamari for any shoyu seasoning, and use brown rice miso instead of aged barley miso.
Breakfast
• Millet with Sweet Vegetables: onion and cauliflower
• Quick Steamed Greens with Fresh-Squeezed Lemon
Lunch
• Brown Rice with Pearled Barley or Brown Rice with Hato Mugi Barley (GF)
• Miso Soup: aged barley miso, wakame sea vegetable, dried shiitake mushrooms, daikon radishes, napa cabbage, finely chopped scallion garnish
• Sweet Vegetable Kinpira: carrots, onions, parsnips
• Blanched Vegetable Salad: bok choy, broccoli, red radishes, served with a few drops of brown rice vinegar
Mid-Afternoon Snack
• Fresh carrot juice or carrot-combination juice
Dinner
• Farro with White Beans and Kale or Peruvian Quinoa Salad with Black Beans (GF)
• Steamed Sweet Potatoes
• Fresh Arugula Salad with Tofu Cheese
• Poached Pear in Balsamic Barley Malt Reduction
DAY 2
Breakfast
• Soft Rice: use leftover rice from yesterday’s lunch and season with umeboshi plum, garnish with a half sheet of toasted nori if desired
• Blanched Vegetable Salad: napa cabbage, broccoli, carrots
• Leftover Farro or Quinoa
• Miso Soup: sweet-tasting brown rice miso, wakame sea vegetable, onions, turnips, turnip greens or other leafy greens, scallion garnish
• Leftover Kinpira from Day 1
• Quick Steamed Leafy Greens with Fresh Lemon
Mid-Afternoon Snack
• Leftover steamed sweet potato or leafy greens juice
Dinner
• Pan-fried Millet Croquettes: use the leftover millet from Day 1 breakfast, add a little cornmeal to thicken, form into patties and pan-fry on medium-low heat until cooked through.
• Vegan Tartar Sauce: mix together two tablespoons tahini, 2 tablespoons freshly-grated daikon radish, ¼ teaspoon shoyu, ½ teaspoon green nori flakes
• Savory French Lentils with Onions, Leeks, and Fresh Herbs
• Asian-Style Leafy Greens
• Quick Umeboshi Vinegar Pickles: use red cabbage
• Fresh Fruit Kanten
DAY 3
Breakfast
• Steel-Cut Oats with Maple Syrup
• Blanched Vegetable Salad: green cabbage, collards, carrots
Lunch
• Brown Rice with Sweet Brown Rice: garnish with lightly toasted chopped walnuts
• Miso Soup: aged barley miso, wakame sea vegetable, dried maitake mushroom, lotus root, onions, and watercress
• Quick Sautéed Vegetables: red onions, bok choy, and carrots
Mid-Afternoon Snack
• Fresh Carrot Juice or Carrot Combination Juice
Dinner
• Fried Noodles: use wheat or gluten-free noodles
• Nishime Vegetables: use sweet root and round vegetables like sweet potatoes, cabbage, onions
• Fresh Salad: hearts of romaine lettuce, cucumbers, pickled red onions, vinaigrette dressing
• Amasake kanten
DAY 4
Breakfast
• Leftover Steel-Cut Oats: top witha sprinkle of ume shiso powder
• Quick Steamed Greens
Lunch
• Vegetable Sushi: use the leftover brown rice and sweet rice from Day 3. Fill with fried tempeh special sauce, sauerkraut, blanched carrots, and cucumber; or cucumber, fresh shiso leaves, umeboshi paste.
• Susan’s Special Sushi Sauce: mix together 1 part roasted tahini, 1 part umeboshi paste, and 1 part mustard. Add a small amount of wasabi powder if desired and thin to desired consistency with water.
• Cream of Broccoli Leek Soup: garnish with fresh herbs
• Leftover Nishime
• Quick Sautéed Leafy Greens: bok choy, baby bok choy, olive oil
Mid-Afternoon Snack
• Warm Apple Cider with Fresh Lemon
• Couscous with Sautéed Vegetables or Quinoa with Sautéed Vegetables (GF)
• White Beans with Cabbage and Caraway
• Mediterranean-Style Cauliflower
• Fresh Arugula Salad with Tofu Cheese
• Red Grape Fresh Fruit Kanten
DAY 5
Breakfast
• Steamed Sourdough Bread or Gluten-Free Bread: with apple butter or other spread
• Blanched Vegetable Salad: cabbage, kale, and red radishes
Lunch
• Leftover Couscous or Quinoa
• Leftover White Beans and Cabbage
• Quick Steamed Greens: collard greens with fresh lemon
• Quick Umeboshi Vinegar Pickles
Mid-Afternoon Snack
• Fresh Carrot Juice or Carrot Combination Juice
Dinner
• Brown Rice with Wild Rice: top with toasted sunflower or sesame seeds
• Leftover Creamy Soup: with fresh herb garnish
• Sautéed Watercress with Asian seasoning
• Fresh Salad: hearts of romaine, iceberg lettuce, cucumber, radicchio, tofu cheese
• Leftover Grape Kanten
Breakfast
• Soft corn grits: make extra grits, pour into a Pyrex dish, and use on Day 7
• Blanched Vegetable Salad: cauliflower, collards, red radishes or daikon radishes
Lunch
• Fried Rice: use leftover rice
• Miso Soup: aged barley miso, wakame sea vegetable, turnips, turnip greens, chopped scallion garnish
• Arame with Onions, Carrots, Fresh Tofu
• Quick Steamed Greens with Fresh Lemon
Mid-Afternoon Snack
• Warm amasake, slightly diluted with water
Dinner
• Penne Pasta: sautéed broccoli rabe and sun-dried tomatoes
• White Beans with Sautéed Escarole
• Fresh Salad: arugula, pickled red radishes, steamed beets, toasted pine nuts
• Fresh Berries with Almond Crème
DAY 7
Breakfast
• Soft Rice
• Water-Sautéed Watercress
Lunch
• Pan-Fried what you made at breakfast yesterday
• Leftover White Beans
• Blanched Vegetable Salad: napa cabbage, string beans, summer squash, and carrots
• Quick Umeboshi Vinegar Pickles
Mid-Afternoon Snack
• Fresh Leafy Greens Juice
Dinner
• Brown Rice with Lentils and Sautéed Onions
• Miso Soup: aged barley miso, wakame sea vegetable, dried shiitake mushrooms, daikon radishes, and leafy greens
• Leftover Arame
• Quick Steamed Greens: with fresh lemon
• Baked Apple: with toasted walnuts and currents
DAY 8
Breakfast
• Rolled Oats with Umeboshi Plum
• Quick Steamed Greens
Lunch
• Fried Tempeh Wrap: spread an organic steamed wrap with tahini and top with sautéed onions and mushrooms, fried tempeh, and lettuce
• Red Bean Soup with Fresh Herb Garnish
• Sautéed Cauliflower
• Quick Umeboshi Vinegar Pickles: red cabbage
Mid-Afternoon Snack
• Fresh Carrot Juice or Carrot Combination Juice
Dinner
• Leftover Brown Rice with Lentils
• Miso Soup: sweet-tasting brown rice miso, wakame sea vegetable, onions, turnips, tofu cubes, leafy greens, scallion garnish
• Candied Sweet Potatoes
• Arugula Salad with Sautéed Mushrooms
• Leftover Baked Apple
DAY 9
Breakfast
• Sweet Couscous
• Blanched Vegetable Salad: green cabbage, kale, carrots
Lunch
• Brown Rice with Quinoa
• Leftover Candied Sweet Potatoes
• Quick Sautéed Leafy Greens
Mid-Afternoon Snack
• Fresh Leafy Greens Juice
Dinner
• Italian-Style Pasta with Cauliflower Sauce
• Red Bean Soup
• Quick Steamed Greens with Fresh Lemon
• Panna Cotta
Breakfast
• Soft Millet with Sweet Vegetables
• Water-Sautéed Watercress
Lunch
• Fried Udon Noodles
• Miso Soup: aged barley miso, wakame sea vegetable, onions, lotus root, celery greens, scallion garnish
• Roots and Greens
• Blanched Vegetable Salad: napa, broccoli, red radishes served with brown rice vinegar
Mid-Afternoon Snack
• warm diluted apple juice or cider with fresh lemon
Dinner
• Leftover Brown Rice with Quinoa
• Steamed Corn Tortillas, with sautéed onions and mushrooms
• Refried Beans
• Fried Parsnip Chips
• Vegan Caesar Salad with Avocado
• Fresh Seasonal Fruits or Steamed Fruit
Fun Family Menu Plan for Home or Away
DAY 1
Breakfast
• Sweet couscous
• Quick steamed leafy greens with fresh lemon squeezed on individual servings
Lunch
• Tofu Banh Mi
• Steamed sweet potatoes
• Sautéed leafy greens
Mid-Afternoon Snack
• Carrot-apple-orange juice or warm apple cider (or juice)
Dinner
• Brown rice with rye
• Condiment: ½ sheet of toasted nori and walnuts
• Miso soup with wakame, dried shiitake, turnip slices, and leafy greens; scallion garnish
• Stove-top baked beans
• Blanched vegetable salad with cabbage, baby bok choy, and carrots, emphasize the bok choy
• Make enough for the next morning or for lunches.
• Steamed pears
Breakfast
• Rolled or steel-cut oats
• Suggested sweet condiment; maple syrup and walnuts
• Suggested savory condiment: shiso powder or umeboshi plum
• Water sautéed leafy greens
Lunch
• Hummus sandwiches
• Mediterranean-style sautéed cauliflower
• Leftover blanched salad from the previous dinner.
Mid-Afternoon Snack
• Fresh orange slices
Dinner
• Vegetable fried rice using your leftover rice
• Spicy clear soup. Make enough for two days.
• Boiled daikon with sweet miso tahini sauce
• Bibb leaf salad
• Amasake lemon kanten
DAY 3
Breakfast
• Soft rice and leftover oatmeal with umeboshi plum
• Quick steamed leafy greens
Lunch
• Somen noodles served in the leftover clear soup
• Steamed sweet potatoes
• Sautéed leafy greens with tofu and ginger juice
• Fresh grapes
• Warm soy milk and a nice bowl of nuts
Dinner
• Bulgur with red onions and green peas
• Chickpea stew
• Arugula, beet, and pear salad
• Leftover kanten
DAY 4
Breakfast
• Steamed bread with nut or seed butter topped with sauerkraut or kimchi
• For children who prefer something sweet, fruit jam
• Blanched salad: napa cabbage, broccoli, and red radishes
Lunch
• Leftover bulgur
• Leftover chickpeas
• Leftover sweet potatoes
• Quick steamed leafy greens with fresh lemon
Mid-Afternoon Snack
• Fresh carrot, apple, and orange juice
Dinner
• Brown rice with pearled barley
• Puréed sweet vegetable soup: pick one that suits the season. For variety, use a different vegetable combination the next time you make this soup.
• Sweet and sour red cabbage
• Fresh salad with lettuce, cucumber, red onions, and avocado
• Amasake kanten
Breakfast
• Millet with sweet vegetables
• Quick steamed leafy greens
Lunch
• Leftover brown rice and barley, ½ sheet of toasted nori, and ½ an umeboshi plum
• Leftover puréed sweet vegetable soup
• Leftover sweet and sour red cabbage
• Blanched vegetable salad: cauliflower, collards, and carrots
• Sauerkraut or kimchi
Mid-Afternoon Snack
• Steamed bread with nut or seed butter and fruit jam or a nice bowl of mixed nuts
Dinner
• Pasta with romanesco and fresh tomato
• White beans with leafy greens like escarole or baby kale
• Mushroom fennel and arugula salad
• Fresh grapes or steamed apples
DAY 6
Breakfast
• Leftover soft millet
• Quick steamed bok choy or baby bok choy
Lunch
• Steamed sourdough bread topped with leftover white beans and greens
• Minestrone miso soup (vegetable version)
• Blanched vegetable salad: cabbage, bok choy, and daikon
• Red cabbage or red beet pickles
• Fresh leafy greens and green apple juice
Dinner
• Porcini farro risotto
• Sautéed broccoli rabe
• Fresh salad with hearts of romaine, cucumber, red onions, and tofu cheese
• Fresh grape kanten
DAY 7
Breakfast
• Rolled oats with maple syrup and pecans
• Blanched salad: napa cabbage, green cabbage, and red radishes
Lunch
• Leftover farro risotto
• Leftover minestrone soup
• Quick steamed leafy greens
Mid-Afternoon Snack
• Warm soy milk
Dinner
• Brown rice with quinoa, ½ sheet toasted nori, and ½ an umeboshi plum
• Cauliflower au gratin
• Mixed arugula and bitter leaf greens salad
• Leftover grape kanten
Breakfast
• Steamed sourdough bread with tahini and sauerkraut or fruit jam
• Blanched vegetable salad: broccoli, baby bok choy, and daikon
Lunch
• Leftover brown rice and quinoa
• Clear soup with enoki mushrooms and watercress
• Leftover cauliflower au gratin
• Quick steamed leafy greens with fresh lemon
Mid-Afternoon Snack
• Fresh carrot, apple, and orange juice
Dinner
• Pasta with zucchini, carrot, and onion sauce
• Green beans with kidney beans
• Mixed lettuce salad with sautéed red onions and sun-dried tomatoes
• Steamed apples
DAY 9
Breakfast
• Soft Polenta
• Condiment: shiso powder
• Quick steamed leafy greens
Lunch
• Brown rice with bulgur wheat and walnuts
• Leftover green beans and kidney beans
• Blanched vegetable salad: broccoli, napa cabbage, and carrots
• Fresh leafy greens juice
Dinner
• Fried soba noodles
• Cool cucumber soup
• Plain boiled daikon
• Fresh salad with cucumber, red radish, red onion, and tofu cheese
• Fresh orange slices
DAY 10
Breakfast
• Oatmeal with maple syrup and mixed nuts
• Leftover blanched vegetable salad from lunch, or make a fresh one
Lunch
• Leftover brown rice with bulgur
• Condiment: umeboshi plum and ½ sheet toasted nori
• Leftover cucumber soup
• Leftover daikon
Mid-Afternoon Snack
• Fresh carrot and leafy greens juice
Dinner
• Burritos
• Fried polenta with shiso powder
• Steamed sweet potatoes
• Cabbage slaw
• Fresh berries and almond crème