I found this site, and I think it has what you are looking for: What are the guidelines of this diet? Whole grains -- 50-60% of each meal Whole grains include brown rice, whole wheat berries, barley, millet, rye, corn, buckwheat, and other whole grains. Rolled oats, noodles, pasta, bread, baked goods, and other flour products can be eaten occasionally. Soup -- 1 to 2 cups or bowls of soup per day Miso and shoyu, which are made from fermented soybeans, are commonly used. Vegetables -- 25-30% of daily food intake Up to one-third of the total vegetable intake can be raw. Otherwise, vegetables should be steamed, boiled, baked, and sauteed. Beans -- 10% of daily food intake Cooked beans or bean products such as tofu, tempeh, and natto. Animal Food -- Small amount of fish or seafood several times per week. Avoid meat, poultry, eggs, and dairy. Consume with horseradish, wasabi, ginger, mustard, or grated daikon to help the body detoxify from the effects of fish and seafood. Seeds and Nuts -- In moderation. Seeds and nuts can be lightly roasted and salted with sea salt or shoyu. Local Fruit -- Several times a week. Apples, pears, peaches, apricots, grapes, berries, melons, and other fruit. Avoid tropical fruit such as mango, pineapple, papaya. Desserts -- In moderation, 2-3 times per week. Desserts can be enjoyed by people who are in good health. Emphasize naturally sweet foods such as apples, squashes, adzuki beans, and dried fruit. Natural sweeteners such as rice syrup, barley malt, and amazake can be used. Avoid sugar, honey, molasses, chocolate, carob, and other sweeteners. Cooking Oil -- Use unrefined vegetable oil. The most common is dark sesame oil. Other oils that are recommended are light sesame oil, corn oil, and mustard seed oil. Condiments and Seasonings Commonly used seasonings include natural sea salt, shoyu, brown rice vinegar, umeboshi vinegar, umeboshi plums, grated ginger root, fermented pickles, gomashio (roasted sesame seeds), roasted seaweed, and sliced scallions. Diet guidelines should be individualized based on factors such as climate, season, age, gender, activity, and health needs. What are the strengths of this diet? This diet emphasizes the foods that tend to be lacking in the North American diet -- fiber-rich whole grains, vegetables, and beans. It is low in saturated fat and high in phytoestrogens, which may help to balance women's hormones and help with menopause, premenstrual syndrome, and prevention against breast cancer and endometriosis. In addition, the macrobiotic diet is low in meat, dairy products, and sugar. Are there any possible complications or side effects of this diet? The macrobiotic diet is considered by some nutritionists to be too restrictive and lacking in certain nutrients, such as protein, vitamin B12, iron, magnesium, and calcium. Lack of energy may result from inadequate protein. Reference Kushi M, Kushi A, Jack A. Macrobiotic Diet. Japan Publications, Inc. 1997. http://altmedicine.about.com/od/popularhealthdiets/a/Macrobiotic.htm