Ikigai 7 Days Yōshoku Diet Plan

Every season new fashion trends hit the runway and new diet trends are not far behind. From Paleo to detox juice and even the baby food diet, we’ve heard them all! It’s the faster way to lose weight but also dangerous for your body.

The Okinawa diet is more of a lifestyle, rather than a diet plan. All of the colourful veggies make the diet high in carotenoids, vitamins and antioxidants which lower inflammation and improve the immune system.

A healthy diet, regular physical activity, extended work years, and aggressive government intervention have helped the Nagano region produce the longest life expectancy in Japan.

Here are the 7 days of the Yōshoku diet:

Day 1- Breakfast: Apple+Boiled egg +Espresso

            Lunch: Tofu soba noodles+Miso soup

            Dinner: Oyakodon(chicken & eggs) w/ brown rice + Green tea

Day 2-Breakfast: Chike- espresso coffee whey protein

            Lunch- Takikomi Gohan(mixed rice with mushrooms &beef)

            Dinner-Salmon fillet with green beans+ Pukka detox tea

Day 3- Breakfast: Breakfast: Apple+Boiled egg +Espresso

            Lunch: Yasai Itame (stir-fried veggies) w/ brown rice

            Dinner: Sunomono(cucumber salad)with wakame seaweed, crab meat, and tomatoes./ Maki sushi (sushi rolls)

Day 4: Breakfast: Chike- espresso coffee whey protein

            Lunch: Okra salad w/ chicken breast

            Dinner: Kenchinjiru (clear soup cooked with root vegetables, tofu, shiitake mushrooms, and kombu stock.

Day 5: Breakfast: Apple+Boiled egg +Espresso

            Lunch: Gobo salad w/ soba noodles (burdock root salad) with carrot/mirin/soy sauce/sake/sesame seeds

            Dinner: Sushi (8-10 pcs)

Day 6: Breakfast: Avocado tuna toast +Espresso

            Lunch: Beef papaya salad + Pukka detox tea

            Dinner: Eat out! ( you won’t wanna eat in on the weekends) but remember one rule- low sodium( try to avoid fried food/ fast foods/ sauces)

Day 7: Breakfast: Berries yoghurt ( Strawberry/ Blueberry/ Raspberry with wheat germs, honey)+ Espresso

            Lunch: Sunomono(cucumber salad)with wakame seaweed, crab meat, and tomatoes + Pukka detox tea

            Dinner: Kenchinjiru (clear soup cooked with root vegetables, tofu, shiitake mushrooms, and kombu stock.

Snacks: Mixed Nuts (Pili nuts/ Cashews/ Almonds) & Fruits( Mixed berries/ Golden Kiwi)

Drink plenty of water

People always asked ‘How much water should I drink every day?’

Your body weight (kg) *40

For example, I’m 43kg. [43*40=1720]

Of course, I won’t calculate how much I drink every day. I usually count it with a water bottle (600ml) or a mug (400ml).  

Ikigai: The Japanese secret to a long and happy life

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