Macrobiotic Dinner Tips & Recipe by Susan Waxman (2024)

Macrobiotics,Noun (used with a singular verb), A system of holistic principles and dynamic practices that guides choices in nutrition, activity, and lifestyle for physical, emotional, mental, social, and environmental health.

Macrobiotic,Adjective,such as macrobiotic philosophy or macrobiotic diet.

A macrobiotic dinner does not have to be complicated. Here are the tips to get dinner on the table or prepared quickly to be taken on the go. In addition, find a macrobiotic dinner — Broccoli and White Beans with Pasta recipe designed by Susan Waxman below.

Can I Do Macrobiotic Dinner Preparations Beforehand?

Yes. Preparations can include freezing extra grains, beans, fish, bread or hearty soups to use later or cooking food day before to be ready to heat up when arriving home.

Additional tip: Grains (brown rice, barley, farro) do not require a lot of attention while cooking. Therefore, prepare and cook vegetables while grains cook to speed up a macrobiotic dinner.

Can I Use Leftovers for Macrobiotic Dinners?

Yes. General rule is well-cooked foods (grains and beans) and hearty soups are good for 2-3 days. Lightly-cooked vegetables, miso soup, raw salads, and pasta are good for 1-2 days. Naturally pickled and fermented foods can last for a few days to weeks. However, anytime after the recommended time, the foods will start to lose their energy.

Macrobiotic Dinner Plan

A macrobiotic dinner should leave you feeling satisfied. As a result, dinner can be simple as a vegetable pasta dish. Or pasta dish with an additional vegetable dish, salad, soup, and/or dessert.

Macrobiotic dinner example:

  • Broccoli and white beans with pasta

Broccoli and White Beans with Pasta

Preparation time: 30 to 40 minutes Sauce makes approximately 4 to 6 servings 1 package of pasta serves 4


  • 11⁄2 cups diced onion
  • 1 bunch of broccoli, florets separated and stems peeled
  • 1⁄2 to 1 cup cooked cannellini beans
  • 1 cup cherry tomatoes, cut in half, optional
  • 1 to 2 cloves garlic, thinly sliced or left whole
  • 5 to 6 tablespoons extra virgin olive oil
  • 3 to 4 cups of liquid; use a combination of water and liquid from the cooked pasta
  • 2 to 3 teaspoons sea salt
  • White wine
  • Red and/or black pepper, optional


  • Gently heat the olive oil in a pan.
  • Add the onions and begin to sauté.
  • Add a small amount of white wine and garlic. Continue to sauté.
  • Add a little bit of water and the broccoli stems, cover, and simmer for 1 minute.
  • Add the white beans and sea salt. Cover and simmer on low heat for another 3 minutes.
  • Add the broccoli florets and additional water from the pasta cooking liquid. If you like a brothier sauce, add more liquid. Add a little more salt, cover, and simmer for 2 to 3 minutes.
  • Add the cherry tomatoes, a drizzle of olive oil, additional salt if needed, and a crack of black pepper.
  • Simmer uncovered for a few minutes so that the salt blends in with the other ingredients.
  • Serve over pasta or add pasta directly to the sauce.

Macrobiotic Dinner Tips & Recipe by Susan Waxman (1)

Want more macrobiotic meal plans and recipes? Find two 10-day meal plans and more in Denny and Susan Waxman’s new book, “The Ultimate Guide to Eating for Longevity.” (Pre-order on Amazon here.).

Furthermore, SHI Macrobiotics offers great macrobiotic courses that cover macrobiotic principles, macrobiotic practices and plant-based cooking.

Related Recipe: Macrobiotic Burrito

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What is macrobiotics? Macrobiotics isa system of holistic principles and dynamic practices that guides choices in nutrition, activity, and lifestyle for physical, emotional, mental, social, and environmental health.


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Macrobiotic Dinner Tips & Recipe by Susan Waxman (2024)


Can you eat oatmeal on a macrobiotic diet? ›

A macrobiotic practitioner plans your diet by taking into consideration your age, sex, where you live and how much exercise you do. Generally, the diet is made up of: organic whole grains such as brown rice, barley, oats and buckwheat (half your food intake)

Can you eat pasta on a macrobiotic diet? ›

A macrobiotic dinner should leave you feeling satisfied. As a result, dinner can be simple as a vegetable pasta dish. Or pasta dish with an additional vegetable dish, salad, soup, and/or dessert.

What are the three principles of a macrobiotic diet? ›

It revolves around three main food principles including: Yin and yang, which, in the context of food, means ingredients that warm up the body also give the body more energy, and are the yang, where yin foods cool us down and can be more refreshing; the second is acid and alkaline, meaning one should consume foods with ...

Can you eat tomatoes on macrobiotic diet? ›

Potatoes, tomatoes, eggplant, peppers, asparagus, spinach, beets, zucchini, and avocados are examples of excluded vegetables.

What is the best rice for macrobiotic diet? ›

Brown rice is flavorful and delicious when made in the macrobiotic style. First the rice is washed and scoured, then soaked for a minimum of 6 hours. Then the rice is cooked in fresh water over low heat with sea salt or kombu until rice is simmering.

Is peanut butter allowed on macrobiotic diet? ›

This is a toughie – the basic answer is YES, nut butters can be macrobiotic. But the caveat is that nuts (and nut butters) should be eaten in moderation: maybe 2-3 times a week.

What do you eat for breakfast on a macrobiotic diet? ›

We recommend that your macrobiotic breakfast has a grain-based dish with light vegetables on the side. For the basis of any breakfast dish, some great grains for breakfast include, but are not limited to: Brown rice. Steel-cut oats.

What is the main staple of macrobiotic diets? ›

The macrobiotic diet is based loosely on the traditional Japanese diet and it also supports a healthy lifestyle. Brown rice, vegetable soup, vegetables, beans, and sea vegetables are the staples of the diet.

What is Madonna's macrobiotic diet? ›

It is a workout for your mind, your body and your soul.” Most days, Madonna sticks to a macrobiotic diet limited to beans, nuts and some, though not all, veggies, such as broccoli, kale, pumpkin, radishes and carrots. Sea vegetables — like seaweed, spirulina, and kombu — are also on the table.

What exercises are allowed on the macrobiotic diet? ›

Macrobiotic experts recommend including both cardio and yoga alongside your diet to experience total physical and spiritual well-being. Enjoy fresh and delicious healthy foods that work in harmony to make you feel immediately renewed and recharged.

What are the 5 elements of macrobiotics? ›

The elements are wood, fire, earth, metal and water. This approach, from deep observation, links our organs and different parts of our body to each natural phase.

What vegetables are macrobiotic? ›

Our Favorite Macrobiotic Vegetables
  • Watercress – Watercress is highly nourishing and refreshing. ...
  • Kale – Kale is a leafy, cruciferous vegetable that is rich in nutrients and minerals. ...
  • Napa/Chinese Cabbage – Napa is a leafy vegetable that is very flexible and adaptable.

Are onions macrobiotic? ›

Macrobiotic Diet Meal Guidelines

Include a variety of cruciferous vegetables (cabbage, broccoli, arugula, kale, daikon, etc.). Include a variety of allium vegetables (onions, scallions, garlic, leeks, and shallots).

Who is the father of macrobiotics? ›

George Ohsawa (born Nyoichi Sakurazawa (櫻澤 如一); October 18, 1893 – April 23, 1966) was a Japanese author and proponent of alternative medicine who was the founder of the macrobiotic diet. When living in Europe he went by the pen names of Musagendo Sakurazawa, Nyoiti Sakurazawa, and Yukikazu Sakurazawa.

Can you eat salmon on a macrobiotic diet? ›

Most people absorb this vitamin from dairy products such as milk and cheese and fatty fish like tuna and salmon, but since those are off limits, macrobiotics will either need to grab their fill of the vitamin by eating lots of dark greens such as kale, collards, and bok choy, or by hanging out in the sunshine for a few ...

Is oatmeal allowed on anti inflammatory diet? ›

You can lower inflammation over time by eating foods rich in nutrients. What are six anti-inflammatory foods? Berries, fatty fish, nuts, leafy greens, oatmeal, and olive oil can all be part of an anti-inflammatory diet. But it's best to include a variety of fruits, vegetables, and whole grains.

What foods can you not eat on a macrobiotic diet? ›

Foods to avoid on a macrobiotic diet
  • meat.
  • dairy products.
  • eggs.
  • refined sugar.
  • animal fats.
  • artificial sweeteners or chemical additives.
  • genetically modified foods.
Apr 27, 2022

Can oatmeal be part of a vegan diet? ›

Oats are a cereal grain derived from a plant, meaning anyone who follows a vegan diet should be safe to eat them as in their natural form as they're plant-based. However, when it comes to getting creative with the flavours, you'll need to start keeping an eye out for the added ingredients that might trip you up!

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