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Sample meal plans › Traditional Japanese

A sample week: traditional Japanese diet

Meals of rice with fish, soy foods like tofu, miso and edamame, plenty of vegetables, seaweed and mushrooms, some fruit and dairy, and green tea. Portions of meat, sweets and fried foods are small.

Not medical advice. A sample week for ideas, not a meal plan made for you. Portions are as written in each recipe and are not matched to your calorie needs. If you have a health condition, food allergies, are pregnant or take medicines (especially for diabetes or blood pressure), check with your doctor or a registered dietitian before changing how you eat.

The week

Meals with a link have a full recipe below. The others are simple meals you can put together without one.

DayBreakfastLunchDinnerSnack
Day 1Rice, miso soup with tofu and seaweed, and green teaJapanese cucumber salad with a rice ball filled with tunaSteamed salmon with ginger and shiitake mushrooms, rice and spinachSteamed edamame in the pod
Day 2Rice with a soft-boiled egg, miso soup and pickled cucumberEgg drop cabbage soup with rice and cubes of tofuGinger-soy chicken with stir-fried eggplant and riceA mandarin orange and green tea
Day 3Rice porridge with an egg and scallionsCold soba noodles with dipping sauce, cucumber and nori stripsChicken and vegetable stir-fry over brown riceApple slices and green tea
Day 4Rice, miso soup, a rolled omelet and noriVegetable brown rice with water chestnuts, topped with tofu cubesTofu and vegetables simmered in light soy broth, with rice and sesame spinachLow-fat milk and a piece of fruit
Day 5Rice, miso soup and broiled salmonTempeh lettuce cups with a side of riceCod baked with a ginger-soy glaze, sesame spinach and riceSteamed edamame in the pod
Day 6Rice with natto or tofu, miso soup and seaweed saladUdon noodle soup with vegetables, tofu and eggSteamed salmon with ginger and shiitake mushrooms, with rice and blanched bok choyA pear and green tea
Day 7Rice, mushroom miso soup and a boiled eggRice bowl with cooked shrimp, cucumber, avocado and noriChicken and tofu hot pot with napa cabbage and mushroomsJapanese cucumber salad with sesame seeds

Tips

What studies found

Observed. In a large Japanese cohort, the best adherence to national food guidelines went with a 15% lower death rate. Kurotani 2016, BMJ

See what it means for your longevity score

The recipes (7)

Public-domain recipes from U.S. government agencies, reproduced with their credit lines. No endorsement by these agencies is implied.

Japanese Cucumber Salad
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Trim the ends of the cucumber and cut each cucumber crosswise into thirds, then cut in half lengthwise.
  2. Place the cucumbers in a large plastic zip-top bag and seal the bag. Place the bag on a hard, durable surface such as a clean cutting board.
  3. Use a skillet or a sauté pan to smash the cucumbers in the bag until they start to split lengthwise.
  4. Tear or cut the cucumbers into bite-sized pieces, then add them to a colander placed inside a bowl or over the sink.
  5. Sprinkle the cucumbers with the salt and toss to combine.
  6. Let the cucumbers sit to remove their excess liquid, at least 15 minutes and up to 30 minutes.
  7. While the cucumbers sit, add the vinegar, soy sauce, sesame oil, sugar, and red pepper flakes (if using) to a medium mixing bowl. Stir together until the sugar has dissolved to make a dressing, about 1 minute.
  8. Add the cucumbers to the bowl with the dressing and toss to combine. Discard the liquid drained from the cucumber.
  9. Garnish with sesame seeds and serve immediately, or chill before serving if desired.
Per serving: Calories: 30Protein: 1 gCarbs: 3 gFibre: 1 gFat: 1.5 gSodium: 210 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Asian-Style Steamed Salmon
Serves 4 · Recipe from NHLBI (NIH) (Deliciously Healthy Dinners) · Original recipe
Ingredients Steps
  1. Combine chicken broth, mushroom caps, ginger, scallions, soy sauce, and sesame oil (optional) in a large, shallow sauté pan. Bring to a boil over high heat, then lower heat and simmer for 2–3 minutes.
  2. Add salmon fillets, and cover with a tight-fitting lid. Cook gently over low heat for 4–5 minutes or until the salmon flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 °F).
  3. Serve one piece of salmon with ¼ cup of broth.
Per serving: Calories: 175Protein: 19 gCarbs: 4 gFibre: 1 gFat: 9 gSodium: 208 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Egg Drop Cabbage Soup
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Heat a large saucepan or stockpot over medium heat.
  2. Add the oil and heat until shimmering.
  3. Add the onion and cook, stirring often, for 5 minutes.
  4. Add the garlic and cook until fragrant, about 30-60 seconds.
  5. Add the broth, cabbage, ginger, and black pepper. Stir to combine.
  6. Bring to a simmer over high heat, then reduce the heat to maintain a low simmer.
  7. Cover the pot with a lid and cook until the cabbage is tender, about 8-10 minutes.
  8. Remove the lid. Use one hand to stir the soup in a steady circle. While the soup is moving, use the other hand to slowly drizzle in the beaten eggs.
  9. Stir in the sesame oil.
  10. Serve warm, garnishing each portion with ½ tablespoon of the green onions.
Per serving: Calories: 95Protein: 4.5 gCarbs: 3.5 gFibre: 1 gFat: 5 gSodium: 375 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Stir-Fried Eggplant
Serves 2 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. In a small bowl, whisk together the soy sauce, sugar, ginger, and garlic to make a sauce. Set aside.
  2. Heat a large skillet or sauté pan over medium heat.
  3. Add the oil and heat until shimmering.
  4. Add the eggplant and cook, stirring occasionally, for 10 minutes.
  5. Add the sauce. Continue to cook, stirring often, until the eggplant is tender and glazed with the sauce, about 3-5 minutes.
  6. Serve warm.
Per serving: Calories: 100Protein: 1.5 gCarbs: 10 gFibre: 2 gFat: 6 gSodium: 500 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Chicken and Vegetable Stir-Fry
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. In a medium mixing bowl, whisk together the soy sauce, water, cornstarch, vinegar, honey, ginger, garlic to create a sauce. Set aside.
  2. Heat a medium skillet over medium heat.
  3. Add 1 tablespoon of the oil and heat until shimmering.
  4. Add the chicken and cook until cooked through (internal temperature of 165°F), about 5-7 minutes. Remove the chicken from pan and set aside.
  5. Add the remaining 1 tablespoon of oil to the pan and heat until shimmering.
  6. Add the vegetables and cook, stirring often, until fork-tender but still firm, about 6-10 minutes.
  7. Add the sauce and cook, stirring often, until the sauce is heated through and slightly thickened, about 2-3 minutes.
  8. Add the cooked chicken and stir to combine.
  9. Serve warm over the cooked brown rice.
Per serving: Calories: 350Protein: 26 gCarbs: 37 gFibre: 5 gFat: 10 gSodium: 600 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Wiki (Fast) Rice
Serves 4 · Recipe from NHLBI (NIH) (Deliciously Healthy Family Meals) · Original recipe
Ingredients Steps
  1. Heat canola oil in a large wok or sauté pan over medium heat. Add garlic, ginger, and scallions, and cook until fragrant, about 1 minute.
  2. Add water chestnuts, and continue to cook until they begin to soften, another 1–2 minutes.
  3. Add vegetables, and toss until heated through, about 2–3 minutes (or up to 5 minutes for frozen vegetables).
  4. Add rice, and continue to cook until hot, about 3–5 minutes.
  5. Add soy sauce and sesame oil. Toss well, and serve.
Per serving: Calories: 179Protein: 4 gCarbs: 29 gFibre: 2 gFat: 6 gSodium: 113 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Asian Tempeh Lettuce Cups
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. In a small bowl, whisk 1 tablespoon of the soy sauce, 1 tablespoon of the vinegar, and 2 teaspoons of the maple syrup with the garlic powder and ginger. Set aside.
  2. Heat a large skillet or sauté pan over medium heat. Add the oil and heat until shimmering.
  3. Add the tempeh and cook until lightly browned, about 4-6 minutes, stirring often.
  4. Add the soy sauce mixture. Cook and stir for 2 minutes, then remove from the heat and set aside.
  5. In the small bowl used previously, whisk the peanut butter and water with the remaining 1 tablespoon of soy sauce, 1 tablespoon of vinegar, and 2 teaspoons of maple syrup.
  6. Divide the tempeh mixture between the lettuce leaves, then drizzle with the peanut sauce.
  7. Serve warm, adding toppings as desired.
Per serving: Calories: 160Protein: 11 gCarbs: 9 gFibre: 0.5 gFat: 10 gSodium: 330 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.

More recipes and guides

How this diet is defined here: Japanese Food Guide Spinning Top (Japan Ministry of Health, Labour and Welfare and Ministry of Agriculture, 2005), the guideline scored in the site's evidence (Kurotani et al. 2016, BMJ, https://pubmed.ncbi.nlm.nih.gov/27005903/)

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