This diet is quite flexible, yet there are some guidelines that help us create an adequate meal plan. Your meal plan should include:
# 40-50% whole grains
# 25-30%vegetables
# 10-15%legumes,beans,fruits,seeds and miso soup
# less than 5% processed foods.
Eating as much raw foods as possible is recommended and generally this diet is a predominantly vegetarian one although it encourages the occasional consumption of fish. Avoiding the overstimulating effects of certain foods and drinks like refined flour, coffee, alcohol, very hot spices, honey, chocolate or poor quality vegetable oils is also recommended.
The choices we make should be adjusted according to various factors like: sex, age, health condition, season, climate and levels of activity. For example: summer is the best time to eat more raw foods while in autumn we should choose root vegetables, cereals, pumpkin seeds or sweet rice.