Macrobiotic Diet Example 🆙

Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies. Macrobiotic Diet Example

Macrobiotic diet

The macrobiotic diet is not a dietary scheme but a food philosophy that affects the entire lifestyle of those who follow it. The term macrobiotic derives from the Latin makros + bios, meaning big / long life; is a noun coined by the Japanese doctor Nyioti Sakurazawa between the end of the 800th and the beginning of the 900th century who, inspired by the ancient Japanese culture, then exported the food style of the long-lived Buddhist monks to the USA.
The macrobiotic diet pursues the balance between yin and yang, where yin refers to acidic foods and yang to alkaline foods; among these, there is a third category known as "naturally balanced" foods.

Yin-acid foods: milk and derivatives, fruit, tea, sugar, honey, alcoholic beverages; some tropical fruits: bananas, mangoes, kiwis, papaya, pineapple, watermelon, plum; some vegetables such as potatoes, eggplants, tomatoes; garlic, beets, white bread, sausages, beef, eggs *, clams, vitamin C, spices, processed foods, preserved foods, dyes or chemicals
Yang-alkaline foods: salt, chicken, fish, eggs *, vegetables, algae, etc.
Balanced foods: cereals, legumes, oil seeds.

* According to bibliographic sources, the egg is placed in both yin and yang; therefore, in order to avoid the disclosure of conceptual inaccuracies, we will totally refrain from including them in the example that follows.
NB. For the macrobiotic diet, chewing and taste are of decisive importance, at least as much as the choice of foods themselves!
In practice, for every yin food there must also be a yang food, while balanced foods do not need to be compensated. In fact, subsequent revisions of the macrobiotic diet have adapted quite a lot to the contemporary lifestyle, partially losing their philosophical nature. Well, in the next example a REAL example of a macrobiotic diet will be proposed which, although not very applicable, will certainly be faithful to the idea of Nyioti Sakurazawa and the Buddhist monks.
The positive and negative aspects of the macrobiotic diet are described in the article: Macrobiotic diet.
NB. The only food supplements tolerated by the followers of the macrobiotic diet (a little less by the ancient Buddhist monks) are based on vit. A, D, E, K and B6.

Macrobiotic diet: example

Secretary, she does not practice sports and experiences continuous digestive system disorders.

Gender			M
Age			44
Height cm			160
Wrist circumference cm			15,1
Constitution			Normal
Height / wrist			10,6
Morphological type			Normolineo
Weight kg			78
Body mass index			30,5
Physiological body mass index desirable			21,7
Desirable physiological weight kg			55,5
Basal metabolism kcal			1312,3
Physical activity level coefficient			Lightweight no aus, 1,42
Energy expenditure kcal			1863,5kcal
Diet	IPOCALORIC - 30%		1304 Kcal
Breakfast	15%	196Kcal
Snack	5%	65Kcal
Lunch	40%	522Kcal
Snack	5%	65Kcal

Price	35%	456kcal

Macrobiotic Diet Example - DAY 1

Breakfast, about 15% kcal TOT
		Boiled rice
	Long grain brown rice, boiled		60g, 217,2kcal
Snack, about 5% kcal TOT
	Dried walnuts		10g, 61,2kcal
Lunch, about 35% kcal TOT
	Boiled beans
		Dried beans	100g, 311,0kcal
	Alga wakame		200g, 90,0kcal
	White bread		50g, 133,0kcal
Snack, about 5% kcal TOT
	almonds		10g, 57,5kcal
Dinner, about 35% kcal TOT
	Boiled rice
		Long grain brown rice, boiled	30g, 108,6kcal
	Steamed chicken breast
		Chicken breast, meat only	200g, 220,0kcal
	Zucchini, with peel		200g, 32,0kcal
	White bread		25g, 66,5kcal

Macrobiotic Diet Example - DAY 2

Breakfast, about 15% kcal TOT
		Boiled rice
	Long grain brown rice, boiled		60g, 217,2kcal
Snack, about 5% kcal TOT
	Pine nuts		10g, 62,9kcal
Lunch, about 35% kcal TOT
	Boiled soy
		Dry soy	80g, 325,6kcal
	Fennel, bulb		200g, 62,0kcal
	White bread		50g, 133,0kcal
Snack, about 5% kcal TOT
	Hazelnuts		10g, 62,8kcal
Dinner, about 35% kcal TOT
	Boiled rice
		Long grain brown rice, boiled	30g, 108,6kcal
	Steamed cod
		Cod fillet	200g, 164,0kcal
	carrots		200g, 82,0kcal
	White bread		25g, 66,5kcal

Macrobiotic Diet Example - DAY 3

Breakfast, about 15% kcal TOT
		Boiled rice
	Long grain brown rice, boiled		60g, 217,2kcal
Snack, about 5% kcal TOT
	Pistachios		10g, 55,7kcal
Lunch, about 35% kcal TOT
	Boiled chickpeas
		Dried chickpeas	100g, 334,0kcal
	Spinaci		200g, 46,0kcal
	White bread		50g, 133,0kcal
Snack, about 5% kcal TOT
	Noci pecan		10g, 69,1kcal
Dinner, about 35% kcal TOT
	Boiled rice
		Long grain brown rice, boiled	30g, 108,6kcal
	Tofu
		Tofu	200g, 152,0kcal
	Apple, with peel		200g, 104,0kcal
	White bread		25g, 66,5kcal

Macrobiotic Diet Example - DAY 4

Breakfast, about 15% kcal TOT
		Boiled rice
	Long grain brown rice, boiled		60g, 217,2kcal
Snack, about 5% kcal TOT
	Dried walnuts		10g, 61,2kcal
Lunch, about 35% kcal TOT
	Boiled lentils
		Dried lentils	100g, 325,0kcal
	Alga wakame		200g, 90,0kcal
	White bread		50g, 133,0kcal
Snack, about 5% kcal TOT
	almonds		10g, 57,5kcal
Dinner, about 35% kcal TOT
	Boiled rice
		Long grain brown rice, boiled	30g, 108,6kcal
	Steamed sea bass
		Sea bass fillet	250g, 205,0kcal
	Mushrooms		200g, 40,0kcal
	White bread		25g, 66,5kcal

Macrobiotic Diet Example - DAY 5

Breakfast, about 15% kcal TOT
		Boiled rice
	Long grain brown rice, boiled		60g, 217,2kcal
Snack, about 5% kcal TOT
	Pine nuts		10g, 62,9kcal
Lunch, about 35% kcal TOT
	Boiled soy
		Dry soy	80g, 325,6kcal
	Fennel, bulb		200g, 62,0kcal
	White bread		50g, 133,0kcal
Snack, about 5% kcal TOT
	Hazelnuts		10g, 62,8kcal
Dinner, about 35% kcal TOT
	Boiled rice
		Long grain brown rice, boiled	30g, 108,6kcal
	tempeh
		tempeh	100g, 193,0kcal
	carrots		200g, 82,0kcal
	White bread		25g, 66,5kcal

Macrobiotic Diet Example - DAY 6

Breakfast, about 15% kcal TOT
		Boiled rice
	Long grain brown rice, boiled		60g, 217,2kcal
Snack, about 5% kcal TOT
	Pistachios		10g, 55,7kcal
Lunch, about 35% kcal TOT
	Boiled chickpeas
		Dried chickpeas	100g, 334,0kcal
	Spinaci		200g, 46,0kcal
	White bread		50g, 133,0kcal
Snack, about 5% kcal TOT
	Noci pecan		10g, 69,1kcal
Dinner, about 35% kcal TOT
	Boiled rice
		Long grain brown rice, boiled	30g, 108,6kcal
	Steamed sea bream fillet
		sea bream	250g, 225,0kcal
	Pear, with peel		200g, 116,0kcal
	White bread		25g, 66,5kcal

Macrobiotic Diet Example - DAY 7

Breakfast, about 15% kcal TOT
	Boiled rice
		Long grain brown rice, boiled	60g, 217,2kcal
Snack, about 5% kcal TOT
	Dried walnuts		10g, 61,2kcal
Lunch, about 35% kcal TOT
	Boiled beans
		Dried beans	100g, 311,0kcal
	Alga wakame		200g, 90,0kcal
	White bread		50g, 133,0kcal
Snack, about 5% kcal TOT
	almonds		10g, 57,5kcal
Dinner, about 35% kcal TOT
	Boiled rice
		Long grain brown rice, boiled	30g, 108,6kcal
	Tofu
		Tofu	200g, 152,0kcal
	oranges		200g, 126,0kcal
	White bread		25g, 66,5kcal

Macrobiotic Diet Example

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Macrobiotic diet

Macrobiotic diet: example

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