This macrobiotic diet plan is all you need to make some changes to your diet. If you are sick of all those plain chicken & broccoli meal plans, try a macrobiotic diet. This meal plan is created for weight loss. Recipes are easy to prepare and listed ingredients are for a single serving so you do not have to cook large portions.

Why is this macrobiotic diet plan free?

We believe in sharing. There is no other place on the internet where you can find completely free pdf meal plans. Personalized meal plans are usually expensive and not affordable for everyone, so we thought we can share our meal plans for personal use. Copyrights belong to the author of this site and these plans are not for sale. Anyway, we hope to support everyone’s fat loss goals, no matter what diet style they follow.

Useful tips

Due to the lack of proteins in this diet, you can add fish and tofu to satisfy your daily protein needs, especially if you are exercising regularly. Also, you can start your meal with miso soup, which is recommended in the macrobiotic diet.

DAY 1

Breakfast: rice porridge with honey and walnuts

Lunch: vegetables & beans casserole

Dinner: chickpeas salad with parsley and sesame oil

DAY 2

Breakfast: buckwheat pancakes with apple and maple syrup

Lunch: barley stew

Dinner: polenta & steamed vegetables

DAY 3

Breakfast: whole grain green rice bowl

Lunch: beans & turnip

Dinner: cauliflower & barley soup

DAY 4

Breakfast: tofu scramble

Lunch: vegetable risotto

Dinner: turmeric millet & butternut squash

DAY 5

Breakfast: Amaranth porridge

Lunch: lentils & zucchini boats

Dinner: tempeh & rice stir fry

DAY 6

Breakfast: millet & apple porridge

Lunch: oats & vegetable soup

Dinner: lentils & steamed vegetables

DAY 7

Breakfast: whole grain wheat cereals, dry fruit, and nuts with chia

Lunch: tofu stir fry

Dinner: whole grain rice and warm kale miso salad