Sample Meal Plans for the Okinawa Diet 1 Okinawa Diet Calorie Consumption. The Okinawa diet is well known for being a low-calorie, carbohydrate-rich diet. ... 2 Okinawa Diet Food Groups. ... 3 Traditional Okinawan Breakfasts. ... 4 Traditional Okinawan Lunch and Dinner. ...
A typical Okinawa breakfast recipe was likely grain-based, featuring foods like brown rice and fermented soybeans (known as natto). Congee_,_ a type of porridge commonly consumed in Asia, may have also been served with vegetables or soy products. Miso soup is also a popular breakfast dish.
Although the Okinawan people consumed meat, seafood and other animal products, these were sparse in their diet. The traditional Okinawa diet was almost entirely plant-based and very low in calories.
Rice did not grow well on Okinawa, but the traditional diet did feature other grains, like millet. Legumes are the third largest component of the Okinawa diet. However, they only make up 5 percent of the total calories consumed if you follow the diet. The remaining dietary calories are from fatty foods, sugary foods and animal products.