good bad carbs

The key to creating a macrobiotic grocery list is a meal plan. A meal plan is a list of the dishes you will prepare and cook each day for the next week or two weeks. That way you know exactly what macrobiotic food needs to be purchased. Find tips and macrobiotic meal plan example below to get started.  

To learn how to incorporate macrobiotics into your life, schedule time with Denny now!

How to Do a Macrobiotic Grocery List?

First, list out the dishes that you will prepare for each meal (breakfast, lunch, and dinner) during the week. Then write down all the ingredients required for those meals and add to the macrobiotic grocery list. Last, figure out where to buy each ingredient. If new to macrobiotics, start more simple and increase healthy meals to cook during the week when ready.

Tips for Creating a Macrobiotic Meal Plan

  • Combine different methods of preparations: well-cooked, lightly-cooked, naturally pickled and fermented, and raw in daily and weekly meals.
  • Focus meals around a variety of whole grains, cracked grains, and whole grain products. This includes brown rice, barley, millet, bulgur, oatmeal, polenta, udon, Italian semolina pasta, and unyeasted sourdough bread.
  • Create meals based on world’s traditional cuisines including any type of Asian, Middle Eastern, North-African, Mediterranean, or other parts of Europe.

Can I Use Leftovers During the Week?

Yes, leftovers are a great way to make a quick meal and keep the macrobiotic grocery list manageable. With that in mind, It is useful to write down when you will use leftovers in the meal plan.

Here is how long certain foods last before losing their energy:

  • Well-cooked dishes good for 3 days.
  • Lightly-cooked dishes, raw salads, pasta good for 2 days
  • Naturally pickled and fermented foods good up to days to a couple months. Pickles can last up to a few weeks while unopened sauerkraut for a couple months.
  • Grains, beans, fish, and hearty soups are not much affected by freezing. You can cook extra to use in future meals.

Where Should I Get the Items on a Macrobiotic Grocery List?

Local grocery store to buy produce, grains, and beans.

Health food store to buy any high quality products such as miso, extra virgin olive oil, naturally process untoasted sesame, and unrefined white sea salt.  

Online to buy specialty items such as kuzu, umeboshi vinegar, or ume plums.

Also visit local farmers markets ––the more local foods the better.

Meal Plan Example

Breakfast Day 1

Oatmeal and quickly steamed veggie dish

Lunch Day 1

Vegetable Fried Rice 

Miso Soup


Midafternoon Snack 1


Dinner Day 1

Kasha varnishkes

Arugula Salad



Breakfast Day 2

Leftover rice and vegetables

Lunch Day 2

Macrobiotic Burrito

Midafternoon Snack 1


Dinner Day 2

Couscous vegetable salad

Steamed greens or Mediterranean saute

Leftover miso soup

Keep in mind, a macrobiotic meal plan can be personalized. For instance, many of us do not desire to eat in the morning. Therefore, breakfast could be a cup of coffee or tea instead of a meal. Just make sure to always have lunch. Lunch is the most important meal of the day.   

Following a meal plan not only helps build a macrobiotic grocery list but makes it easier to stay on a plant-based diet and lifestyle. Want more macrobiotic meal plans and recipes? Pre-order Denny and Susan Waxman’s new book, “The Ultimate Guide to Eating for Longevity.”

Other Resources:

For more interesting articles about nutrition, macrobiotics, and living a healthy lifestyle, please visit Denny’s macrobiotic blog.