Two Weeks of Quick & Easy Menu Plans

Breakfast, Lunch, Dinner and Snack

Getting started and staying renewed depends on having fresh ideas. This is especially true in the food department. In order to make the transition or to continue with a tasty macrobiotic diet, the following Two-Week Menu Plan is presented. Thanks to Meredith McCarty for her preparation of this information. When you are ready for desserts, don't forget her new book, Sweet and Natural.

Details for all recipes can be found in Fresh From a Vegetarian Kitchen (FRESH) and American Macrobiotic Cuisine (AMC) by Meredith McCarty. The number following the abbreviated book title refers to the page where recipe information is located.

To get more recipes go to the Kushi Institute web site. click here


Day 1


Oatmeal (AMC 18 or FRESH 210), Twig Tea


Buckwheat Noodles with Vegetables in Broth (AMC 23 and FRESH 44)


Pressure-Cooked Short Grain Brown Rice . make enough rice to last 3 days, including it for lunch and/or dinner daily

Sesame Salt mixed w/ Green Nori Flakes

Sauteéd onion, carrot & cabbage with parsley garnish
Season w/ sesame oil & soy sauce

Tofu Cutlets (FRESH 151)

Herb Tea. camomile, alfalfa, red clover, Dr. Chang's Lemon Tea, etc.



Popcorn with a little sesame oil and sea salt or Dr. Bronner's Liquid Aminos


Day 2


Whole-Grain Sourdough Bread or Toast with Spread . a little nut butter (sesame or almond butter) and white miso

Twig Tea



Vegetable-Miso Soup wakame, root and green vegs., barley miso (AMC 20)

Mochi Puffs (FRESH 2 cut in cubes and baked or added to soup in last 5 minutes)



Rice and Bean Burritos

Soak beans overnight or all day, then pressure-cook 1 hour with kombu.

Season with olive oil or sautéd onion and garlic, soy sauce, and a little basil and oregano; or see Refried Beans (FRESH 150)

Steamed Broccoli, Cauliflower, and Carrots with 2-Taste Dressing a little soy sauce mixed with brown rice vinegar

Grain "Coffee"


Day 3



Oatmeal with Rice (FRESH 211)

Toasted Sunseeds sprinkled with soy sauce

Roasted Rice-Twig Tea



Tempeh Burger/Sandwich Make your own Braised Tempeh (FRESH 153) or use store-bought tempeh cutlets; with sourdough bread, mustard, tofu "mayo," lettuce, and dill pickles or sauerkraut (or Sauerkraut Salad AMC 68)

Carrot and celery sticks



Corn and Bean Chowder using beans from before; carrots/celery; season with miso

Resteamed Rice with Sesame Salt

Blanched Kale with Ume Vinegar diluted with water

Apple Gel with Toasted Walnut Sprinkles


Day 4



Rice Cream (FRESH 207) with Sesame Salt, Roasted Rice-Twig Tea



Westbrae Ramen with Tofu and Vegetables Bring water to boil, cook tofu and vegs. 5 minutes and remove. Add ramen to cook until done adding flavor packet at end. Serve with tofu and vegetables on top.



Fresh Rice with Dulse-Pumpkin Seed Sprinkles

Onion, Carrot, Hijiki Sauté

Blanched Collards and Mung Bean Sprouts with Citrus-Soy Dressing (equal parts)

Daikon Pickles "Takuan"


Day 5



Oatmeal with some Wheat or Rye Flakes, Twig Tea



Vegetable-Miso Soup

Sushi Rolls (FRESH 22 and 23) green onion, blanched carrot, ume paste; or takuan pickles

Carrot Juice



Millet with Sautéd Leeks and Carrots (or Vegetable Millet AMC 43) Sesame Salt

Kidney Beans

Fresh Green Salad with Watercress and Vinaigrette Dressing (FRESH 86)

Stuffed Baked Apples. Almond butter, a little apple juice, raisins and cinnamon; Bake at 400° until soft.



Day 6



Corn Grits with Toasted Pumpkin Seeds sprinkled with soy sauce, Twig Tea



Tofu Burgers. make your own or store-bought, with tofu "mayo," natural catsup or mustard, and lettuce, slice of tomato in season

Blanched or Steamed Vegetables with Tahini-Lime Dressing (FRESH 89)

Water or Tea



Light Miso Broth. kombu, green onion garnish

Watercress Rice with Shiitake Mushroom Sauce (AMC 29 and 80)

(Kidney Beans from before)

Sautéd Onion, Mushrooms, and Broccoli (AMC 50)




Rice Cakes with Knudsen's Jam (fruit juice sweetened Strawberry, Blueberry, Peach)


Day 7



Vegetable Miso Soup

Fried Corn Grits, Twig Tea



Quick and Easy Noodle-Vegetable Delight (FRESH 48) Include arame and tofu cutlets cut in strips); toasted sesame or olive oil with soy sauce dressing.



Millet "Mashed Potato" Casserole (FRESH 74)

Rice with Sesame Salt

Steamed or Blanched Mustard Greens with Carrots; ume vinegar

Macrojax (FRESH 190)





Day 8



Oatmeal with a few raisins, Twig Tea



Holly's Rice Salad with Herb Vinaigrette Dressing (AMC 62)

Steamed Bok Choy or Chinese Cabbage with Carrots



Whole-Grain Pita Pocket Bread with Chickpea Spread (Hummus AMC 75) and lettuce

Corn on the Cob with Umeboshi

Caraway Cabbage Pickles (AMC 84; make day ahead)


Day 9



Cream of Wheat (AMC 17 or FRESH 206 Hot Hazelnut Cereal) with Toasted Sunflower Seeds, Twig Tea



Wheat Pilaf (AMC 34) with Sesame Salt

Umeboshi Cabbage (AMC 53)

Sea Palm Sauté (AMC 51) or with Tempeh (FRESH 85)



Leek-Soy Broth Soup (AMC 22)

Nutty Noodle Bake (AMC 38)

Steamed or Blanched Vegetables

Pressed Vegetable Salad (AMC 68)


Day 10



Whole-Grain Sourdough Bread or Toast with Spread. a little nut butter (sesame or almond butter); Twig Tea



Rice with Toasted Pumpkin Seeds

Sesame Hijiki or Hijiki with Fresh Corn (both FRESH 85)

Blanched Kale and Carrots with 2-Taste Dressing (toasted sesame oil and soy sauce)



French Onion Soup (AMC 21)

Short Grain Rice with Wild Rice and Rye Berries (AMC 28)/Sesame Salt

Mixed Vegetable Quiche (AMC 77) or French Onion Quiche (FRESH 81)

French Boiled Salad with Housewife's Dressing (AMC 66)

Poached Pears in Cherry Sauce (AMC 88) and Grain "Coffee"


Day 11



Oatmeal with Rice, Toasted Sunseeds, Twig Tea



Vegetable Fried Noodles (FRESH 47)

Pressed Salad (FRESH 96)



Rice with Sesame Salt or Aduki Rice (AMC 31)

Gingered Adzuki Beans (with plain rice)

Bread with Carrot-Almond Butter Spread (FRESH 114)

Steamed Vegetables


Day 12



Miso Soup and Mochi, Roasted Rice-Twig Tea



Rice with Sesame Salt

Mandarin Summer Salad (FRESH 107)

Blanched Mustard Greens



Pasta with Sesame-Onion Sauce (FRESH 70)

Steamed Broccoli

Fresh Peach Pie or Blueberry-Peach Pie (FRESH 178)


DAY 13



Baked or Broiled Mugwort Mochi. a little soy sauce diluted with water to dip it in Roasted Rice-Twig Tea



Miso Soup

Rice with Sesame Salt

Tempeh Salad (FRESH 107). use store-bought Nasoya tofu "mayo"




Fettucine with Italian White Sauce (like Fettucine Alfredo), FRESH 124

Green Salad or Blanched Vegetables with Sweet Poppy Seed Dressing (FRESH 130)


DAY 14



Oatmeal with a little Rice Dream beverage on top, Twig Tea



Lentil Soup

Quinoa with Bulgur (FRESH 57); Sesame Salt

Vegetables Vinaigrette



Rice with Sesame Salt

Fiesta Bean Salad (FRESH 106)

Blanched Kale

Award-Winning Strawberry Pie

Toasted Corn Tea

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