Take a deep dive with me into ichiju sansai, the guiding principles to create harmony in traditional Japanese meals. I’ll walk you through the key elements and share practical tips for how you can build balanced everyday meals at home, too.

A Japanese meal with salmon and vegetables baked in foil, miso soup, steamed rice, pickled cabbage, rolled omelette, and watermelon pieces, all served on a wooden tray with chopsticks and a dipping sauce.

Have you ever wondered how I build everyday meals that are balanced yet simple? It’s all about ichiju sansai (一汁三菜), the guiding principles for creating harmony in traditional Japanese meals.

It’s easy to follow this simple and adaptable framework to add balance, variety, harmony, and seasonality to your home table. I’ll show you how!

A wooden tray with a Japanese meal: grilled salmon, miso soup, white rice, spinach with sesame, and simmered vegetables with meat, each in separate bowls on a wooden table. Chopsticks rest beside the tray.

What is Ichiju Sansai?

Ichiju sansai (一汁三菜) literally means “one soup, three dishes” and is a set of guiding principles for creating harmony in a traditional Japanese meal.

The three dishes include one main dish and two sides, so the basic Japanese meal set consists of rice + soup + main dish + two side dishes.

Ichiju sansai dates back more than 600 years. These days, it’s considered a flexible framework for traditional and modern Japanese cuisine, Asian and Western cuisines, and beyond.

Namiko Hirasawa Chen

Four Core Principles of Ichiju Sansai

At its heart, ichiju sansai values four elements:

  1. BALANCE – Keep the portions and nutrients in check. Ask yourself: Too many carbs? Are there enough veggies?
  2. VARIETY – Make meals fun with various foods, textures, and cooking methods. Mix it up: If you serve chicken one day, use fish the next. Bake today, stir-fry tomorrow!
  3. HARMONY – Aim for a marriage of flavors, textures, and colors. My mom says, “Check all the colors before serving.” My trick: I keep a tomato handy to add a touch of red.
  4. SEASONALITY – Cook local, in-season ingredients with peak flavor. Enjoy peas in spring, tomatoes in summer, kabocha in autumn, and daikon radish in winter.
A Japanese meal set on a wooden tray, featuring rice, miso soup, simmered fish, sweet potatoes, pickles, and a spinach salad, each in separate dishes with chopsticks and a small dish of soy sauce.

Rice: The Heart of the Japanese Meal

Perfectly cooked Japanese short-grain rice being fluffed with a rice paddle.

In Japan, rice isn’t a side dish—it’s the center of the meal that brings comfort, nourishment, and a sense of home. In fact, the word gohan (ご飯) means both “rice” and “meal.”

The three dishes in ichiju sansai are called okazu (おかず)—“foods that accompany rice”—and highlight rice’s key role.

Rice is always present in the traditional diet and is a symbol of Japanese culture and identity.

How to Cook Perfect Japanese Rice

Soup: A Bowlful of Soul

Japanese miso soup bowls containing tofu and wakame miso soup.

As rice’s humble yet essential companion, soup completes the meal and makes it feel whole. A comforting bowl of soup promotes digestion, warmth, and balance.

Soup is more than just food—it’s a daily ritual in Japan. Each household has its own personal style, and it’s said you can recognize a family by their miso soup. It’s a true taste of home.

In Japan, we enjoy different dashi bases, seasonal vegetables, and proteins in hearty soups like Tonjiru or light and clear broths like Osuimono.

Beginner-Friendly Soup Recipes

Main Dish: The Star of the Table

Spooning the sauce over the chicken.

The main dish (shusai, 主菜) is the star of the show that brings excitement and keeps balance and focus in your menu.

The main dish is the meal’s primary source of protein to help build and energize the body. It also sets the tone for the menu, inspiring your choice of soup and sides.

In an ichiju sansai meal, the rice and soup form a simple foundation while the main dish adds focus and substance. Together with two sides, they create a harmonious, balanced meal where no single dish dominates. 

4 Steps for Choosing a Main Dish

Select your main dish with four factors in mind:

  1. PROTEIN – Focus on protein. Keep meals exciting: Rotate proteins throughout the week—fish or seafood one night, meat or chicken the next.
  2. SEASONALITY – Support the protein with fresh, local produce at peak harvest. Not sure what’s in season? See what’s abundant or on sale at the grocery store, or check your farmers’ market.
  3. COOKING METHOD – Vary how you cook so it never feels repetitive. Switch it up: Bake one day and stir-fry the next. Balance yesterday’s hearty stew with a light steamed dish today.
  4. BALANCE – Don’t let the main dish overpower the sides. Each dish serves an important role in a balanced meal. Pro tip: Complement flavors, textures, and colors. Lighten a rich and heavy main dish with crisp or tangy sides. If it’s mild and delicate, pair it with a bold and hearty side. 

Main Dish Recipes To Try

Side Dishes: The Colorful Sidekick

Steamed vegetables on donabe steamer along with dipping sauce.

The side dishes (fukusai, 副菜) bring harmony and joy to the Japanese table and play an essential supporting role. 

While the main dish provides protein and substance, the side dishes round out the meal with variety, nutrition, color, and balance.

There’s no strict rule for the two sides; however, the balance works best when one is hearty and cooked and the other is light and refreshing. 

7 Steps for Choosing Sides

I’ll walk you through how I select my sides. It comes naturally once you get into a rhythm!

  1. Select the main dish. Decide on your protein first.
Raw salmon fillet on a sheet of foil topped with a slice of lemon, a pat of butter, enoki and shimeji mushrooms, surrounded by sliced onions and julienned carrots, ready for cooking.
Two foil-wrapped packets sit on a baking sheet inside an oven, mid-baking. The oven racks and fan are visible in the background.
  1. Balance the flavors. Use sides to vary seasonings and richness. Pair rich, heavy mains with light and refreshing sides, or mild mains (simmered fish) with strong-flavored sides (kinpira gobo).
  1. Contrast the textures. Introduce sides with different textures from the main. Balance soft mains with a crunchy side; crispy mains (deep-fried dishes) need a tender side (potato salad). 
  1. Vary the colors. Add colorful accents for a more lively, appealing meal. Rice and protein are often white or brown, so add green (cucumber, broccoli, lettuce), red (tomato, carrot, kabocha), and yellow (egg, corn) in the sides. 
A triptych of Japanese dishes: spinach in broth, chopped cabbage salad with sesame, and neatly sliced tamagoyaki (Japanese rolled omelette) on a rectangular plate with a leaf garnish.
  1. Supplement nutrition. Sides provide nutrients that the main dish lacks. Advanced: Check for ways to add more vitamins, minerals, and fiber.
  • My choice: Watermelon
  1. Coordinate with the soup. Use different ingredients in the soup vs. sides to increase variety and nutrition.
  1. Check the portion size. Make the two sides together about half the amount of the main dish. For a 150 g (⅓ lb) main dish, serve two sides that are 75 g (2½ oz) combined.
  • Don’t worry, I never measure it. Just look at it and make sure it’s proportional.
A Japanese meal set with grilled salmon in foil with lemon and vegetables, rice, miso soup with tofu, pickled greens, tamagoyaki, cabbage, watermelon, tomato, and soy sauce, all served on a wooden tray.

Pickles: The Flavor Reset

Sake lees pickles (Kasuzuke) in a Japanese bizen bowl.

While not one of the “three dishes,” pickles (tsukemono, 漬物) are an essential player at the Japanese table and commonly served with a meal.

Japanese pickles are vegetables preserved in salt, rice bran, miso, sake lees, koji, vinegar, or soy sauce. Each method brings unique flavors, aromas, and textures, and Japan has hundreds of varieties, from supermarket staples to regional specialties.

Pickles primarily refresh the palate after rich or heavy dishes, cleansing the mouth so it’s ready for the next bite. Pickles also:

  • add color
  • bring texture and excitement
  • offer gut-friendly benefits of lactic acid bacteria in long-fermentation pickles
  • preserve seasonal vegetables for year-round enjoyment

Quick Pickles for Home Cooks

Popular pickles like umeboshi (pickled plums), takuan (daikon radish), and nukazuke (rice bran pickles) require long fermentation, so it’s convenient to purchase them ready-made.

At home, Japanese home cooks often make light pickles for the evening’s meal. Called asazuke (浅漬け), they are fast, easy, and don’t require special equipment. 

A small white bowl filled with vibrant Japanese pickles, including slices of radish, napa cabbage, and carrots, served on a wooden tray.

Asazuke takes just 1–3 hours! I often prepare them with everyday veggies like cabbage, cucumbers, carrots, turnips, eggplant, and daikon radish.

How To Practice Ichiju Sansai in Real Life

A Japanese meal set on a wooden tray includes a bowl of rice with meat and scallions, miso soup with tofu, sliced strawberries, sweet potato slices, pickles, chopsticks, and a small yellow condiment container.

You might wonder, “How do I weave ichiju sansai into my daily life?”

How you practice it is really up to you! Here are some ways to start: 

  1. Create a routine. Enjoy a regular “Ichiju Sansai Day” once a week. 
  1. Adapt to your own style. Try it with your favorite cuisine—e.g., minestrone soup, herb grilled chicken, roasted root veggies, and sautéed mushrooms with garlic. 
  1. Start small. Go with “one soup, two dishes” instead of three. You could also serve a simple cut fruit for an easy “side.”
  1. Batch cook ahead. Refrigerate or freeze soup, rice, mains, and sides for quick meals on busy days. Just cook one or two fresh dishes, and dinner is served!
  1. Mix store-bought with homemade. It’s fine to visit the deli counter for prepared foods to pair with your home-cooked dishes. Bring it all together with a beautiful presentation. 
A Japanese meal on a wooden tray featuring a bowl of rice with vegetables and egg, miso soup, edamame, sweet potato slices, plums, and a green vegetable side dish, with chopsticks and a small sauce dish.
A Japanese meal set on a wooden tray with grilled chicken wings, lettuce, cherry tomatoes, steamed white rice, natto, miso soup with tofu and green onions, and simmered kabocha squash.
A wooden tray holds a Japanese meal with rice, miso soup with tofu, grilled fish, sautéed greens, pickled vegetables with cherry tomatoes, and a slice of peach, each in separate dishes, with chopsticks on the side.
A Japanese meal on a wooden tray featuring glazed chicken, white rice with sesame seeds, miso soup with tofu, a fresh salad, simmered root vegetables, and a small dish of pickles.

Remember, ichiju sansai is a guide, not a strict rule. Make it work for your lifestyle and enjoy the process!

Sample Menus For Your Inspiration

A traditional Japanese meal set on a wooden tray, featuring grilled fish, rice, miso soup, leafy greens, pickles, seaweed, and fresh vegetables in small bowls. Chopsticks and a spoon are placed at the front.

To get your creative juices flowing, consider these menus.

I often switch up the soup and sides with what’s at the market and in my fridge. Add your choice of rice and pickles, and you’re set!

  1. Miso Sea Bass (above)
A collage of Japanese dishes: grilled salmon with tamagoyaki and greens, spinach with sesame sauce, simmered beef with vegetables, and a bowl of miso soup garnished with green onions.
  1. Japanese Salted Salmon (optional one-plate style)
A collage of four Japanese dishes: grilled chicken with salad, lotus root salad, hijiki seaweed with vegetables, and a bowl of miso soup with mushrooms and greens.
  1. Teriyaki Chicken (optional one-plate style)
A collage of four dishes: a hamburger steak with vegetables and fries, seasoned potato wedges with ketchup, creamy pasta with ham in a blue bowl, and a bowl of creamy soup garnished with herbs and oil.
  1. Japanese Hamburger Steak (Hambagu) (optional one-plate style)
A collage of four Japanese dishes: breaded pork cutlet with shredded cabbage, salad with dressing being poured, potato salad with vegetables, and a bowl of clam soup.
  1. Tonkatsu
A collage of four Japanese dishes: stir-fried vegetables with egg, sautéed greens, tofu topped with scallions in sauce, and miso soup with daikon radish and greens, all served in various bowls and plates.
  1. Stir-fried Mushrooms and Eggs
Namiko Hirasawa Chen

Nami’s Final Tips

Focus on balance and harmony, and the rest will fall into place! Always remember:

  • Start small;
  • Keep it simple;
  • Make it your own;
  • Add color with tableware; and
  • Have fun!

As you enjoy the ichiju sansai meal, take a moment to appreciate the beauty, care, and thoughtfulness that went into planning and creating this harmonious dining experience.

Before you begin, remember to say “Itadakimasu” (いただきます) to express your gratitude for the meal, and say “Gochisosama deshita” (ごちそうさまでした) to thank the person who prepared it and the food itself.

Ichiju Sansai Creations by You

Take a look at the wonderful ichiju sansai meals created by our amazing community!

A Japanese meal with rice, miso soup, pickled vegetables, potato salad, fruit, and fish with lemon and vegetables in foil. Chopsticks are placed in front on a green tablecloth.
Yusa T
A wooden table set with a meal: baked fish with lemon, carrots, mushrooms, and herbs on parchment paper, a bowl of white rice, a rolled omelet, soup, and decorated with red flowers and chopsticks.
The Bookish Cook
A Japanese meal with rice, sweet potatoes, pickled cucumbers, tamagoyaki, salad, foil-baked fish topped with lemon and carrots, and cabbage, served on a floral-patterned tablecloth with a glass of wine.
Kenji-T. Nishino
A Japanese meal with rice, miso soup, grilled salmon with lemon and vegetables in foil, sautéed mushrooms, potato salad, kimchi, and a small bowl of fruit, arranged neatly on a table with chopsticks.
Karen T
A Korean meal set on a wooden table with miso soup, seasoned spinach, rice with scallions, a metal lid, pickled radish, grilled fish with vegetables, chopsticks, and a spoon on a patterned placemat.
Helen Mathews
A Japanese meal on a wooden table with clam soup, rice, cucumber salad, kimchi, mushroom salad, and a foil-wrapped steamed fish dish. Black chopsticks rest near the plates.
Donna
A Japanese meal with rice, miso soup, cucumber salad, tomato salad, and a main dish of fish, mushrooms, carrots, and lemon on parchment paper, all served on a floral tablecloth with chopsticks and a drink.
Brigitta
A meal with baked fish and vegetables in foil, a bowl of soup with a spoon, a dish of white rice topped with seaweed, a small bowl of ground meat with green pepper, and a dipping sauce on a countertop.
Amanda O
A Japanese meal set on a table, featuring white rice, salad with boiled egg, miso soup, grilled fish with lemon in foil, seasoned vegetables, and a small dish of potato salad.
Miya T
A Japanese meal set on a brown placemat, featuring rice, miso soup, cooked fish with vegetables, pickled cucumbers, cherry tomato salad, kimchi, fresh strawberries, soy sauce, and wooden chopsticks.
Maryann N

I’d love to hear how your Ichiju Sansai meal turns out! 💛 Send us your photo along with your name (or nickname) so we can give you credit.

Editor’s Note: This post was originally published on February 25, 2018, and was republished on October 14, 2025, with more helpful and in-depth content as part of our newsletter series.