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Eat Organically on Only $7 a Day

I've said my piece about how frustrating it is to me that eating healthy and organically can be so darn expensive, but it doesn't always have to be that way. MSN has created a seven day meal plan on eating organically for seven dollars a day. While it's not the most colorful and exciting diet you'll ever find, it's cheap and healthy.

Here are highlights:

Breakfast: Lunch: Snack: Dinner:
Day 1 Tofu (47 cents), veggies ($1), brown rice (20 cents) Eggs (39 cents) and potatoes (30 cents) Two dates (60 cents), 12 almonds (22 cents) Fryer chicken ($1), veggies ($1), brown rice (20 cents)
Day 2 Oatmeal (20 cents), 12 nuts (22 cents), raisins (22 cents), milk (50 cents), protein powder (20 cents) eggs (39 cents) and veggies ($1) One organic apple (25 cents), dollop of organic peanut butter (14 cents) Turkey chili ($1), lentils (22 cents), veggies ($1), stock from fryer chicken (50 cents), whole wheat berries (5 cents)
Day 3 Cornmeal (14 cents), seeds ($1), nuts (22 cents), molasses (10 cents) Chili from last night Veggies ($1), homemade hummus (90 cents) Salad (62 cents) with chicken from fryer ($1), veggies ($1), dressing from apple cider vinegar and olive oil ($1)
Day 4 One egg (39 cents), whole grain toast (20 cents), piece of fruit (25 cents) Beans (30 cents), rice (20 cents), veggies ($1) Carrots,(50 cents) cheese piece (50 cents) Half can sardines (89 cents), pasta (49 cents), tomato sauce (16 cents)

There are three more days so

Breakfast: Lunch: Snack: Dinner:
Day 5 Veggies (90 cents), brown rice (20 cents), sliced cashews (22 cents), sprinkle of cheese (50 cents) Hummus (90 cents), whole wheat bread (20 cents), lettuce leaf (30 cents) Banana (50 cents) and peanut butter (14 cents) Whole wheat pasta (49 cents), veggies ($1), beans (30 cents), nuts (22 cents), brewer’s yeast (20 cents)
Day 6 Brown rice (20 cents), red beans (30 cents), miso (15 cents), greens Lettuce and veggies ($1), second half of sardine can (89 cents) Sliced pears and apples (50 cents), cheese (50 cents) Brown rice (20 cents), veggies ($1), tofu (47 cents), sesame seeds (50 cents)
Day 7 Plain yogurt (60 cents), sliced apple (25 cents), coconut, sunflower seeds or ground flax seeds ($1) Kale ($1), chard, ($1) rice (20 cents), onions (5 cents) Roasted yam (30 cents) with 12 cashews (22 cents) Soup from chicken stock ($1), lentils (22 cents) veggies ($1), grains (20 cents), one slice whole wheat bread (20 cents)


Join The Conversation
BetseyRae BetseyRae 9 years
so, the person who said they can feed their family of three on $200/month didn't say that he/she bought all the food at once and saved it from beginning to end. the person wasn't writing about food preservation but about food prices. I think it would be very possible to stick to that budget, though it would take commitment and planning. As far as organic food goes, only some is really worth buying. Certain fruits and veggies...I would buy organic meat (i don't really eat meat though), etc. It is good to research which things are best to focus on, buy them organic, and just get the best possible prices on the rest.
cashmere80 cashmere80 9 years
I think that the menu sound okay excpet that being a vegetarian, I'd have to get alot more creative which automatically drives the prices up.
redegg redegg 9 years
Cornmeal, nuts, seeds, and molasses? Are they serious? Do you just pour it all in your mouth at once?
smile3laugh8live smile3laugh8live 9 years
$200 hundred a month for three. How do you even keep food preserved for that long? That seems like a lot of canned or frozen items which can be questionably healthy?? I think the point this article is trying to make is, is that eating organic can be inexpensive if you shop right. There is a price for being healthy and a price for feeding a family of 3 on $200 a month.
emalove emalove 9 years
I don't buy everything organic, but I do buy organic produce, milk, eggs, etc. It can be expensive but I do think it's worth it. I usually do two trips to Whole Foods a month and try to buy as much organic as I can...for my other two weekly grocery trips, I usually just hit the regular supermarket and do my best. I have only been attempting to eat mostly organic food since late spring/early summer when my friend Jen gave me a lot of reasons why I should. Sometimes it's hard to stick to, but I plan to stick with it. I would definitely make some tweaks to this menu above...although some of the meals sound good to me (NOT tofu or sardines though!).
Makeuplovingirl Makeuplovingirl 9 years
Sardines with pasta? Ick. I'm not so sure about the prices on some of these things. Also, that's for just one person, not for a whole family or even for two.
talloolah talloolah 9 years
honestly my trainer has me on a protein diet, so these meals dont seem too small at all for me. i spend between 50-70$ a week on groceries, so the pricing seems about right. i try to eat organically, but youre right it does get expensive. ill just take trader joes word for it.
ktacce ktacce 9 years
fit, you said your piece, not your "peace"... ;) xo.
psangel psangel 9 years
Yep those prices are way off in Florida as well. I would really like to know where I could find these prices. For around $200.00 a week (give and take) I feed three people in our household and I buy mainly heathly stuff lots of fruits and veggies.
LolaKat LolaKat 9 years
This is definitely a diet menu for one person. Kale+chard+rice+onion is LUNCH? Bah. Take advantage of sales, plan meals out in advance, and anyone can spend $200/mo. or less on groceries for ONE PERSON. These prices DO reflect the organic prices in my area, but very careful shopping would have to be involved in order for one person to use up perishable products in time for accurate cost measurements.
aimeeb aimeeb 9 years
This is not appealing at all!
marygrace marygrace 9 years
this menu wouldn't make me want to dive into organic foods at all. it sounds so bland, and not even that amazingly healthy, considering that there arent really a ton of fruits or vegetables.
gumdrops334 gumdrops334 9 years
I just tend to run on $50 a week which is about the same amount of money. Although my food isn't usually organic. Organic food is a LOT more expensive than this list says. A lb of organic bananas, for example, is literally TWICE the price of regular bananas. What am I gonna go for? You guessed it.
BrooklynSugar BrooklynSugar 9 years
25 cents for an organic apple?! The cheapest I've seen is 69 cents at Trader Joes. Maybe 50 cents or more at the farmer's market, but it's not necessarily organic.. I love apples. <3
dinoslovedonuts dinoslovedonuts 9 years
Some of those prices might be correct if you are buying the foods in bulk, but most of them are obviously wrong. Hummus is always $3-4 for a tiny container. And many of those items are not available in regular American grocery stores (at least not in my little town). Kale? Chard? I'm lucky to find spinach at Dillons. Who sells miso? What about unsalted nuts or organic beans? Maybe if I drive to the nearest big city to go grocery shopping. Has anyone ever seen organic whole wheat bread in an American grocery store for less than $3? What about bread that doesn't contain high fructose corn syrup? Does that even exist?
chakra_healer chakra_healer 9 years
Who eats "half can sardines, pasta, and tomato sauce" - and calls it a meal? Insane.
chakra_healer chakra_healer 9 years
It does seem like a diet menu, not anything for the long term. And yeah, in NYC those prices are wayyyy off. Even buying totally through CSAs and Farmers market for fruit and veg alone would be well over $200 a month.
ur_momm ur_momm 9 years
that is true rubialala but a lot of people go out for lunch every day (maybe even dinner and breakfast aswell) so 7$ a day is cheap compared to buying a 3-5$ breakfast then a 10-15$ lunch then who knows how much for dinner.
kgtg1 kgtg1 9 years
I make a KILLER tofu scramble for breakfast! But yeah, I would not want rice for breakfast, unless it is puffed and in cereal. I eat for even cheaper than 7 dollars a day because I don't eat dairy or meat, and those products tend to be more expensive than veggies, fruits and grains. ( Trader Joes - I love you! )
justbreathe226 justbreathe226 9 years
That chart makes no sense. First of all the prices are not correct and secondly is that even enough calories for a person?
rubialala rubialala 9 years
I can spend $200 on an entire grocery cart full of non-organic food and it will feed my family of three for a month. At $7 per day, that's $196 per month, and this menu seems like it's enough for ONE person. If I wanted my family of three to eat like this, it would cost me three times as much as my normal grocery shopping. That doesn't seem inexpensive to me. But I guess it's nice to have options and perhaps this is less expensive than other organic options. I'm sticking to my normal shopping though.
inertia inertia 9 years
Wow, American food is so cheap... Here in Tokyo, the only things I can get for those prices are the tofu (special generic-brand discount tofu, that is) and bananas. Everything else is at least twice as much. One ordinary non-organic apple costs at least a dollar, and a single stalk of celery (not a bundle, just one piece) is about two dollars.
ma9321 ma9321 9 years
Yea, sounds totally gross for breakfast!
gumdrops334 gumdrops334 9 years
tofu and brown rice for breakfast? ugh, who wrote that
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