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.
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.
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.
Breakfast Day 1
Oatmeal and quickly steamed veggie dish
Lunch Day 1
Vegetable Fried Rice
Midafternoon Snack 1
Dinner Day 1
Breakfast Day 2
Leftover rice and vegetables
Lunch Day 2
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.”
For more interesting articles about nutrition, macrobiotics, and living a healthy lifestyle, please visit Denny’s macrobiotic blog.