5 Quick and Healthy Breakfast Ideas for Busy Weekdays (Under 5 Minutes!)

 

If you are like most people, your weekday mornings are a chaotic rush against the clock. When you barely have time to get dressed, cooking a nutritious meal is usually the first thing that gets cut from your routine. However, eating well doesn't have to require a massive time commitment.

If you are looking for easy morning recipes to keep your health goals on track, you are in the right place. Here are five quick, healthy, and incredibly simple weekday breakfast ideas that take less than five minutes to make.

1. Protein-Packed Coconut Yogurt with Fruit & Nuts

A yogurt bowl is the ultimate grab-and-go meal. It is incredibly fast to throw together and offers a balanced mix of whole carbs, healthy fats, and protein.

What you need:

• Base: 1 cup of plain, unsweetened vanilla coconut yogurt (you can easily swap this for dairy or Greek yogurt for an extra protein boost).
• Fruit: Sliced banana for a great source of healthy carbohydrates, plus fresh strawberries and blueberries.
• Crunch: 1–2 heaped tablespoons of a mixed nut and seed blend. Try combining almonds, cashews, Brazil nuts, walnuts, pecans, pistachios, sunflower seeds, pumpkin seeds, and dried cranberries.
• Optional Toppings: A drizzle of honey or maple syrup, and a dash of cinnamon.

2. Sweet & Creamy Yogurt and Fruit Toast

Yogurt on toast might sound a little strange if you have never tried it, but it is a delicious twist on standard breakfast fare that delivers a great balance of carbs, fats, and protein.

What you need:

• Base: Slices of whole-grain or gluten-free toast.
• Spread: 1–2 heaped tablespoons of plain or vanilla yogurt (such as unsweetened coconut yogurt) spread evenly over the toast.
• Toppings: Sliced bananas, strawberries, and blueberries.
• Flavor Boosters: A sprinkle of pumpkin seeds, a dash of cinnamon, and a light drizzle of honey for a touch of natural sweetness.

3. Classic 1-Minute Scrambled Eggs on Toast

For those who prefer a savory, cooked breakfast but don't have the time for an elaborate meal, quick scrambled eggs are the perfect solution.

What you need:

• Base: Whole-grain or wheat-free toast, such as German rye bread.
• The Eggs: 2 eggs whisked in a bowl with a pinch of sea salt. (Vegan alternative: Swap the eggs for a quick tofu scramble!).
• How to cook: Heat a small amount of coconut oil (or your preferred cooking oil) in a pan. Pour in the eggs and scramble them up—it takes less than a minute.
• Serve: Place the eggs on your toast and top with black pepper or your favorite condiment, like ketchup.

4. Smashed Avocado & Veggie Crispbreads

If you love avocado toast but want to switch things up with a little more crunch, this crispbread version is a fantastic, veggie-packed alternative.

What you need:

• Base: Whole-grain, gluten-free crispbread crackers (brown rice and quinoa crackers work perfectly).
• The Mash: Smashed avocado mixed with a squeeze of fresh lime juice, oregano, salt, and pepper.
• Fresh Veggies: Slices of cucumber and tomato to sneak some fresh vegetables into your morning routine.
• Serve: Simply spread the seasoned avocado over the crispbreads, layer your veggies, and top with a little extra black pepper.

5. Apple Cranberry Overnight Oats

Overnight oats are the ultimate weekday meal prep hack. By doing a tiny bit of work the night before, you wake up to a nutrient-dense, filling breakfast packed with protein, good carbs, and healthy fats.

What you need (Prep the night before):

• The Base: ½ cup of rolled or old-fashioned oats mixed with 2 teaspoons of chia seeds in a jar, mug, or glass.
• Liquid: ½ cup of unsweetened almond milk (or your preferred milk/water).
• Mix-ins: 1 teaspoon of coconut sugar (or honey/maple syrup), a sprinkle of cinnamon, ⅛ cup of raw almonds, and 2 tablespoons of dried cranberries.
• Directions: Mix everything together and let it soak in the fridge for about 8 hours until it develops a creamy, porridge-like consistency.
• Morning Additions: Chop up half a large apple (or one small apple) and place it on top.

Pro Tip: This apple cranberry oatmeal is fantastic chilled straight from the fridge, but if you prefer a warm breakfast, you can easily heat it up in a saucepan in about two minutes.

Conclusion

Eating a nutritious morning meal doesn't mean you have to wake up an hour earlier. With just five minutes and a few simple, wholesome ingredients, you can easily fuel your body for a busy day ahead. Try incorporating one of these quick healthy breakfasts into your weekday routine tomorrow!

5-Ingredient Healthy Recipes You Can Make in 15 Minutes

 

Healthy eating has become unnecessarily complicated, often because someone is always trying to sell you a new diet plan, a trendy superfood, or a "magic" pill. The truth is, easy healthy cooking doesn't require complex formulas or endless hours in the kitchen.

Whether you've experienced weight gain from periods of inactivity—like being stuck at home during lockdowns—or you just want to clean up your daily diet, the secret lies in returning to basics. Eating clean simply means preparing uncomplicated meals with limited ingredients and simple seasonings.

To help you get started, here are five incredibly simple, 5-ingredient healthy recipes. Aside from a few basic pantry staples you likely already have—salt, pepper, olive oil, fish sauce, vinegar, and butter—each of these meals requires only five core ingredients and takes just 10 to 15 minutes of prep and cooking time.

The golden rule for these quick 15-minute meals? Every ingredient is interchangeable. Use whatever you have on hand to make these recipes work for your budget and your tastebuds.

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1. Hearty Tomato & White Bean Chicken

This rustic, comforting dish proves that a filling, high-protein meal doesn't require a lot of fuss.

The 5 Ingredients:

• Bone-in chicken thighs
• White beans (canned or pre-cooked)
• Garlic
• Tomato sauce
• Scallions (for garnish)

How to Make It:

• Crisp the Chicken: Heat a tablespoon of olive oil in a pan over medium heat. Place the chicken thighs skin-side down, season with salt, and lower the heat. Let it cook slowly for 10 minutes uncovered, then 10 minutes covered to render the fat and crisp the skin. Flip, cover, and cook for another 10 minutes until done.
• Simmer the Beans: In a separate pan, sauté two cloves of sliced garlic until tender. Add your rinsed white beans, tomato sauce, and a splash of water. Simmer gently on low heat for 15 minutes and season with salt.
• Serve: Plate the savory beans, top with the crispy chicken, and garnish with sliced scallions, salt, and pepper.

Pro Tip: No white beans? Swap them out for lentils, mung beans, or any other legume you have in your pantry.

2. Charred Broccolini & Chicken Power Salad

If you want a high-protein dish that feels fresh but hearty, this warm salad is the perfect solution. You can even use leftover chicken from the previous recipe to save time.

The 5 Ingredients:

• Broccolini
• Chicken thighs (cooked and chopped)
• Eggs
• Lemon
• Dijon mustard

How to Make It:

• Prepare the Eggs: Boil water, gently drop in cold eggs, and cook for exactly 7 minutes before plunging them into an ice bath. This gives you a beautifully "jammy" center.
• Char the Greens: Get a teaspoon of oil screaming hot in a pan and sear the broccolini for about 3 minutes. Add a splash of hot water to create steam, which cooks the vegetables faster. Finish with a half-teaspoon of butter and a pinch of salt.
• Mix the Dressing: Whisk together red wine vinegar, Dijon mustard, a squeeze of fresh lemon juice, and slowly drizzle in olive oil until it emulsifies.
• Serve: Lay down the charred broccolini, top with chopped chicken and sliced eggs, and generously drizzle your homemade dressing over the top.

Pro Tip: You can easily substitute the broccolini with regular broccoli, bok choy, zucchini, or asparagus.

3. Rich Shrimp & Pumpkin Coconut Curry

Craving something with a richer mouthfeel? The natural fats in coconut milk make this simple curry feel incredibly indulgent.

The 5 Ingredients:

• Pumpkin (cubed)
• Coconut milk
• Shrimp
• Garlic
• Ginger

How to Make It:

• Build the Base: Sauté minced garlic and ginger in olive oil over medium heat until slightly browned, which takes about 3 minutes.
• Simmer the Curry: Toss in the pumpkin, cover with a mix of water and coconut milk, and let it simmer. Cook until the pumpkin is soft and the coconut milk reduces, allowing its natural oils to separate slightly for a luscious texture.
• Add Protein: Season the broth with a splash of fish sauce, then drop in your shrimp. Cook for about 5 minutes until the shrimp are pink and opaque.

Pro Tip: Enjoy this alone, or pair it with a half-cup portion of white rice. If you lack pumpkin, sweet potatoes or squash work perfectly, and broth can seamlessly replace the coconut milk.

4. Savory Sweet Potato & Tuna Pancakes

This recipe is so satisfying and easy that you might find yourself eating it every single day.

The 5 Ingredients:

• Sweet potatoes
• Canned tuna (spicy tuna adds a great kick!)
• Eggs
• Sour cream
• Chives

How to Make It:

• Make the Batter: Grate the sweet potatoes into a bowl. Mash in the drained canned tuna and mix with eggs until it forms a thick paste.
• Pan-Fry: Heat oil in a pan over medium-low heat. Pour in the mixture and let the bottom set for about 8 minutes. Carefully flip the "pancake" and cook the other side for 5 to 8 minutes until golden and cooked through.
• Serve: Top your savory pancake with a dollop of sour cream, freshly chopped chives, salt, and pepper.

Pro Tip: If you don't have sour cream, plain yogurt works wonderfully, or you can skip the creamy topping entirely.

5. Pan-Seared Fish with Creamy Greens

You don't need heavy whipping cream to make a decadent bed of greens. A splash of plant-based milk does the trick while keeping things light and healthy.

The 5 Ingredients:

• White fish fillets (like basa, or whatever is affordable)
• Frozen peas
• Kale (or any dark leafy green)
• Lemon
• Almond milk (or your milk of choice)

How to Make It:

• Cream the Greens: Sauté the frozen peas in a hot, oiled pan for 2 minutes. Add chopped kale and cook down for 5 minutes. Pour in a splash of almond milk, season with salt, and simmer until the liquid slightly thickens.
• Sear the Fish: In a separate hot pan with oil and butter, sear your seasoned fish fillets. Depending on thickness, flip them around the 3-minute mark once a nice brown crust forms.
• Serve: Plate the creamy greens and place the fish on top. Don't waste the pan juices—pour the leftover butter and oil over the fish, and finish with a heavy squeeze of fresh lemon juice.

Pro Tip: Use whatever cheap, accessible fish you can find in your area, and swap kale for any local leafy green.

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Conclusion: Rethinking Healthy Eating

Making healthy food choices doesn't have to mean spending hours cooking boring meals. By utilizing affordable ingredients and versatile substitutions, you can easily throw together a nutritious, tasty dish in just 10 to 15 minutes.

Ultimately, maintaining a healthy lifestyle means changing our perspective on food. While a clean, 15-minute home-cooked meal might not hit the exact same comfort notes as a greasy slice of pizza or deep-fried pork belly, it serves a much better purpose. When we start viewing food primarily as fuel to nourish our bodies—rather than just something to entertain us—we can discover just how delicious simple, healthy eating can actually be.

10 Healthy Foods You Should Eat Every Day for Energy and Wellness

10 Healthy Foods You Should Eat Every Day for Energy and Wellness

Healthy eating isn’t just a trend—it’s a lifestyle that boosts energy, supports immunity, and promotes long-term wellness. In this article, we’ll explore 10 nutrient-packed foods that are easy to include in your daily meals.

1. Avocado – The Heart-Healthy Fat

Rich in monounsaturated fats, fiber, and potassium, avocados help maintain heart health and keep you full longer. Add them to salads, smoothies, or whole-grain toast for a creamy boost.

2. Quinoa – The Complete Protein Grain

Quinoa is a gluten-free grain packed with protein and essential amino acids. It’s perfect for meal prep and works well in salads, bowls, or as a rice alternative.

3. Blueberries – Antioxidant Powerhouse

Loaded with antioxidants and vitamins, blueberries fight oxidative stress and support brain health. Enjoy them fresh, in smoothies, or as a topping for oatmeal.

4. Greek Yogurt – Gut-Friendly Protein

High in protein and probiotics, Greek yogurt promotes digestion and muscle recovery. Pair it with fruits and nuts for a balanced snack.

5. Spinach – The Iron-Rich Green

Spinach is a nutrient-dense leafy green full of iron, calcium, and vitamins A and C. Use it in salads, stir-fries, or smoothies for a quick nutrient boost.

6. Almonds – Crunchy Nutrient Bomb

Almonds provide healthy fats, vitamin E, and magnesium. A handful makes a perfect snack or a crunchy topping for yogurt and salads.

7. Salmon – Omega-3 Superstar

Salmon is rich in omega-3 fatty acids, which support heart and brain health. Grill, bake, or steam it for a delicious protein-packed meal.

8. Sweet Potatoes – Energy Booster

Packed with fiber and beta-carotene, sweet potatoes are a great source of slow-release energy. Roast them for a tasty side dish.

9. Green Tea – Metabolism Enhancer

Green tea is loaded with antioxidants and compounds that may boost metabolism. Sip it hot or iced for a refreshing health drink.

10. Lentils – Plant-Based Protein

Lentils are high in protein, fiber, and minerals, making them ideal for soups, stews, and salads.

Recipes For Diabetics

Strawberry banana smoothie and

fresh fruits Fusion a delicious smoothie, rich in calcium, fiber and vitamins and low in sugar.

Almond milk

Low in calories, contains no cholesterol or lactose. It is rich in nutrients, magnesium, selenium, manganese, potassium, and vitamin E, good for the health of your bones, heart, and your body's defenses strengthening your immune system. It is lower in calories and carbohydrates than cow's milk helping your weight and glucose control ....

Guacamole

Avocado generally confused by vegetable, fruit is a creamy consistency and the main ingredient in one of the best-known snacks Hispanic recipes: guacamole. Enjoy this recipe and know its benefits to your health and diabetes.

Carrot soup and turkey bacon

soups are the perfect alternative for lunch or dinner when you want to lose or maintain your weight. When you substitute in soups carbohydrates by plants adding nutrition to your plate and you reduce the calories. Try this version of carrot soup, nutritious and tasty.

White Chili with Chicken

When it comes to finding ways to add nutrition to your table, there is nothing like beans. Navy beans or kidney beans are rich in fiber and minerals. The white chili recipe is easy to prepare and delicious to the palate.

Lemon Chicken

chicken breast is a low-fat protein and its market price makes it accessible. It has a mild flavor that fits any seasoning. In this recipe, the lemon juice is key to flavor the chicken. Serve this recipe on a bed of greens.

Grilled Salmon with Herbs

Salmon consumption is rich on the palate and have proven benefits for heart health by lowering cholesterol and triglyceride levels and improve the elasticity of the arterial walls stimulating proper blood flow.

Pescado a la Veracruzana,

Veracruz The fish is a traditional dish of Veracruz, a city in Mexico's Caribbean coast and seasoning ingredients and show a strong Spanish influence. This dish is traditionally prepared with fish snapper or "snapper" (red snapper), but any white fish can work in the recipe.

Tilapia baked with herbs

Tilapia is a warm water fish of African origin. There are three different varieties: blue tilapia, Nile tilapia and red tilapia or silver. Treat in this recipe baked with herbs and butter.

Jicama Salad

Jicama is a tuber legume-rich in water, fiber and vitamin C. Its caloric value is very low, it is easy to prepare, in salads or alone as a snack accompanied by lemon juice.

Citrus Spinach Salad

Spinach is nutritious, low in calories and energizing. Treat her this recipe with this merger-avocado fruit and tangerines-and see that besides adding nutrition to your plate will be a delight to the palate.

Baked Breaded Tilapia

Fish is an excellent quality protein: it is low in calories, easy to digest, excellent source of essential lipids and vitamins, and helps prevent cardiovascular disease and diabetes. Tilapia is easy to get and the price is affordable. There are three varieties of this fish, the blue tilapia, Nile tilapia, ...

Chicken breast stuffed with goat cheese

chicken breast is a source of protein low in fat and rich in essential amino acids, easy digestion without doubt one of the recommended protein for the treatment of some diseases such as obesity, diabetes, and cardiovascular disease. Give variety to your taste buds with this recipe stuffed with goat cheese.

Plant garlic sauteed

garlic sauteed vegetables are the perfect complement to meat, poultry or fish. The can also serve mixed with whole grain pasta, adding more olive oil and sprinkled with fresh basil and Parmesan cheese for a vegetarian dish.

Chicken breast stuffed with spinach and gorgonzola cheese

Spinach is a source of vitamins and minerals. The chicken breast is low in fat protein that helps control weight. In this recipe for chicken breasts stuffed with spinach and gorgonzola cheese, you'll have a complete and nutritious dish to offer your family.

Chicken breast stuffed with asparagus

Delicious and nutritious version of roasted chicken breast stuffed with asparagus. The studs are full of vitamins and minerals that benefit your diabetes. Its diuretic action is the cure for edema and minerals like chromium helps to increase the ability of insulin to transport glucose from the bloodstream into the cells of the 

Chicken salad sandwich and almonds

lunch arrives and time is short between daily activities and work. If you want something that is quick and nutritious, try this chicken salad sandwich and almonds, is easy to prepare and its protein content will keep you satisfied for long.

Lentil soup makes

Loaded with nutrients, fiber and protein, lentils are grains that may well replace the meat for its nutritional value. No need to pre cooked like other beans which will save time in the kitchen. Try this version with smoked turkey bacon to add more flavor without the fat of hams.

Chili con carne

Chili con carne is an easy to prepare dish full of protein and fiber. The red beans are a source of iron, magnesium, vitamin C and phosphorus, are naturally low in sodium and cholesterol free, good for your cardiovascular health and diabetes. Treat them in this recipe.

A light cream, tasty and easy to prepare. The pumpkin cream ...

A light cream, tasty and easy to prepare. The cream of pumpkin (butternut squash), popular in the days of autumn, is a simple way to add nutrition, health and flavor to your table.

Tricolor Bean Salad

Quick to prepare, high in fiber, low in fat and very nutritious. This tricolor bean salad no sugar added will be the perfect companion on your table.

Mediterranean Quinoa

Quinoa is a versatile seed that you can prepare as cereal, in salads with other vegetables, or rice. The cooking time is quick and their nutritional value surpasses all grain for its high protein content, perfect if you decide to follow a vegetarian or vegan diet.

Tilapia stuffed with spinach and tomatoes

Tilapia baked and filled with tomatoes, spinach and cheese. An easy to prepare recipe will make you look like a chef in the kitchen, and nutritious, you'll be providing your family health, the give in weight control and diabetes.

Basic Flan unsweetened coconut

flan, dessert traditionally made ??with eggs, milk and sugar, and that is curdled-bath, into a mold lined with toasted sugar usually is one of my favorite desserts. Since I learned to prepare substituting sugar pudding mix and candy for sweeteners, I have tried all versions. Learn ...

A Special Halloween night

during the celebration of the night of witches are collected many goodies. Its use without supervision and restraint can bring fatal consequences to the health of your child with diabetes. Let this be a night of Halloween family fun concocting desserts without sugar added. Night Happy Halloween!

Crepes stuffed with cream cheese and strawberry sauce

The crepes or pancakes, a recipe from France originally made ??with wheat flour, eggs, milk, butter and sugar. Boil the pan or "crepe" on both sides, forming a disc with the dough and filled with fruits and jams, also scrambled eggs and vegetables. The possibilities are as varied as the imagination of ...

Chickpea recipes: Baked Falafel and Hummus

Two delicious appetizer recipes on the palate and very nutritious: falafel and hummus. The main ingredient in these two recipes is the chickpea, high in fiber and protein and low in fat, for its nutritional value, can be a substitute for meat on your plate. 

Dip for your crudités

One way to eat more raw vegetables and benefit from the vitamins and antioxidants that offer, is accompanying them with low-fat dressings. The dressing of low-fat cream cheese is soft on the palate, the south, for those who prefer it spicy and well easier version of hummus. Enjoy them!

Appetizers nutritious and low in calories

Snacks at parties are these snacks with which we calm the appetite before it comes time to serve the main course. They may be small, but many times, giants in calories. Keep the list of appetizers then rich on the palate, low in calories and take care of your diabetes.

Rice with mushrooms and onions

Mushrooms can enjoy in many shapes and add them to pasta, rice and salads to add flavor and texture to your recipes. They are low in calories, high in fiber and rich in potassium. Enjoy them in this easy recipe rice and onion.

Bruschetta, Pico de gallo and tortilla rolls and vegetables

Tomato, served as a vegetable botanically fruit, helps fight diseases including cancer. Because of its high chromium content, helps keep your glucose levels in the blood stable. Enjoy its benefits to your health and diabetes in these three recipes of appetizers: Bruschetta, Pico de gallo and tortilla rolls and vegetables.

Garlic spinach salad with chicken, citrus and Caprese

Spinach is rich in vitamins, minerals and phytochemicals. The American Diabetes Association classified it as one of the super foods good for diabetes for its nutritional value, being low in calories and have a low glycemic index. Treat in three versions: garlic chicken, in salads and traditional citrus salad ...

Corn and bean salad and roasted vegetables

Two recipes that complement your main course. The corn and bean salad is high in fiber and protein, roasted vegetables are a different way to eat vegetables if you prefer to consume hot instead of cold salad. Vesiones Both are full of flavor.

Spaghetti with tomatoes, basil and cheese

pasta whole grain or enriched with vegetables are high in fiber will help you feel fuller longer and stay within the limits of carbohydrate per serving (40 grams of carbs per 3/4 cup ). Treat this vegetarian recipe with tomatoes, basil and Parmesan cheese.

Grilled Salmon with dill cream light

Salmon, one of the appointed oily fish is rich in omega-3 fatty acids, a form of polyunsaturated fat healthy for the body. Its consumption helps prevent diabetes and cardiovascular health. Try it in this recipe baked with dill sauce low fat.

Penne pasta with chicken and mushrooms

One of my favorite recipes to be easy to prepare, delicious and low in fat. I bake the chicken breast in broth and lime juice, add mushrooms, dusting with basil and ready. A full plate with whole grains, protein, vegetables and dairy.

Garlic Cassava

Cassava is one of the most cultivated foods in the world. South America, Asia and West Africa lead the cultivation of this root. Its consumption provides vitamin C, iron, calcium, fiber and vitamin A. As is high in starches should moderate their consumption. Enjoy it in this recipe for garlic.

Homemade Burgers

Try this version of homemade burgers with garlic, onions and mushrooms. Enjoy the flavor that add these vegetables to your dishes while you take advantage of the benefits to your health and diabetes.

Easy Healthy Recipes

Courgettes are given so easily you put a plant in the garden or in the garden and courgettes have to "give and take", that is, to eat and to give to family and friends and even your spare. know people who do not want them in the garden because then you do not know what to do with them. matter to me worth listening to these things because it is a versatile vegetable that supports many preparations and all of them are delicious. A common mistake is to collect them committed too big. Zucchini, with size, tenderness and softness lost, becomes rough and tough and stop being a delicacy. Ideally, visit the plant every day and go cutting reaching a length of 15 or at most 20 cm. is well preserved for a few days in a dark, dry place or in the refrigerator but also I like to cook quickly and should not consume them at the time, freeze them cooked or scalded. then put the links to recipes the leading blog among its ingredients, zucchini. I hope this is easier and faster to locate a recipe that we feel like when someone regale courgettes and know very well what to do with them (other than ratatouille and cream, of course).

What Is The Macrobiotic Diet?

Diet means long life, but otherwise follow up can have serious health consequences . This type of diet or rejects all processed food considered adulterated by being manipulated . The diet goes through ten stages of dietary restriction to carry exclusive feeding grain.

Foods are classified into two categories: Yin and Yang , having to be a harmony between the two to achieve the physical and mental wellbeing. Yin foods are all-natural foods: sugar, fruit, honey or alcohol. Yang foods should limit, some of them are: salty foods, red meat, poultry or coffee.

The diet consists of diets that are numbered -3 to +7. The first five animal foods eliminate progressively becoming more vegetarians. The rest is eliminating processed foods or processed until you reach +7 diet, in which only consumed cereal grains crushed. In addition, it reduces the amount of water consumed, which may lead to dehydration . this diet Features:

• Foods should be cooked with vegetable oil or water, clay or iron vessel and only salted with sea salt, no salt refined and / or supplemented.
• Non-consumption of fruits and vegetables treated with manure and fertilizers.
• It prevents food from countries away from the place where they live.
• Priority is given to seasonal vegetables.
• We avoid vegetables like potatoes, eggplants and tomatoes.
• Nothing spices or chemical ingredients.
• As fruitive only supported natural Chinese tea or Japanese.
• They are recommended for cereals with different preparation: rice, wheat, rye, corn, barley, millet ... However not recommend their meal.
• It minimizes fluid intake.
• Chewing each mouthful at least 50 times.

Nutritional consequences of diet adherence:

• As we pass from -3 to +7 diet begin to appear deficient in protein, iron, calcium, vitamins A, D, C and B12.
• Besides the high presence of philately decreases abosorción of the few minerals that may be, eventually emerging diseases such as anemia, scurvy, hypoglycemia or hipoproteinemias and thus malnutrition.

If you thought that follow a macrobiotic diet was easy you were wrong, to reach the stage -3 to +7 practically should you go to live in the country and cultivate yourself your own cereal and fruit .

Today the fashion of the macrobiotic diet is closer to -3 to +1 diet, which somewhat resemble the ovolactovegetarianas or vegan. What is clear is that strict monitoring part of this type of diet can lead to deficiencies, and follow-up today is virtually impossible, it is rather a part of philosophy that emerged at the beginning of last century, which today vestiges or substitutes.