The Standard Macrobiotic Plate

40–60% Whole Grains: Brown rice, millet, barley, oats, buckwheat.

20–30% Vegetables: Root (carrots, daikon), round (cabbage, squash, onion), leafy greens (kale, collards).

10–15% Beans: Adzuki, chickpeas, lentils, tofu, tempeh. Cook with kombu.

5–10% Soup, Sea Veg, Fermented: Miso soup daily. Wakame, nori, pickles, umeboshi.

Occasional: White fish 1–3x/week, seeds, seasonal fruit, rice syrup.

Avoid: Dairy, red meat, sugar, refined flour, nightshades, coffee, alcohol.

Reference:

Macrobiotic Diet

https://en.wikipedia.org/wiki/Macrobiotic_diet