Macrobiotic Menu for Sporty People

For SHA Wellness Clinic
Wednesday February 25th, 2015
Healthy nutrition

More and more very successful Olympians and World class athletes are now following a plant based diet. They claim that it has not only helped but improved their performance. Their dietary choice eliminates meat and dairy, but it does not mean they are lacking in protein. A plant based diet can offer athletes all the necessary protein and carbohydrates, plus other important nutrients, without the high dose of cholesterol and saturated fats from meat, eggs, and dairy foods.

The complex carbohydrates and high fiber, found in foods such as whole-wheat breads and pastas, brown rice, whole grains, vegetables, and fruits, are an important part of any athlete’s diet. Complex carbohydrates and plant based protein sources, such as beans, tofu, tempeh, seitan, and nuts, along with a wide variety of vegetables and sea vegetables, provide athletes with all the necessary nutrients they need without having to resort to animal protein.

And so now is the time to put on your running shoes and get outside to appreciate the lovely spring weather. Please enjoy this high energy macrobiotic plant based menu to help you get in the exercising mood.


  • Oat porridge with chia seeds, sesame seeds, fresh berries, lemon and rice syrup
  • Vegetable juice from carrot, celery, apple, parsley, ginger
  • Mu tea





Note: Chia seeds are packed with omega 3s, calcium, antioxidants, fiber and they can help to regulate insulin levels.
Mu tea – helps to warm the body, strengthen the adrenals, nourish the bones and joints, and is good for general vitality



  • Celery, Radish, Cucumber sticks with hummus
Note: Hummus contains protein, fiber, and calcium, is high in antioxidants, and can help to balance blood sugar levels.



  • Udon noodles in broth with parsley and toasted nori strips
  • Pan Fried Mochi with Tahini/Daikon/soy sauce relish
  • Pressed Salad with Crumbled tofu
  • Kukicha tea




Note: Udon noodles in broth provides quick, uplighting energy, and helps relieve stress and improve circulation.
Nori contains vitamins, minerals, and protein
Mochi is a good source of protein and helps to increase strength and stamina
Tahini adds richness along with calcium.
Pressed salad with tofu provides antioxidants, enzymes, probiotics, and protein



  • Toasted Walnuts with raisins
Note: Walnuts contain omega 3´s, support brain and heart health, help healthy cholesterol levels, and balance insulin levels.
Walnuts and raisins increase energy and can satisfy chocolate cravings



  • Kinpira Miso Soup- made from sautéed vegetables and cooked for a while
  • Millet Croquettes with ume kuzu sauce
  • Sweet and Sour Beans with ginger
  • Lightly Blanched vegetables with a Tahini lemon dressing
  • Cucumber dill pickle salad
  • Apple Juice Kuzu
Note: Kinpira soup is very strengthening and like a hearty stew. It is seasoned with miso, which contains enzymes, amino acids, proteins and minerals.
Millet croquettes is a rich, warming, high energy dish. The kuzu sauce helps to strengthen digestion and immunity
Sweet and Sour Beans are a good source of calcium and protein, and help to provide stamina and enduring energy. Ginger stimulates the circulation.
Apple juice kuzu can sooth stiff and tired muscles. Great for relaxing after an active day.


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