Eating Healthy and Organic on $7 a Day

Detailing the Dollars: Eating Healthy and Organic on $7 a Day

Day 1:

Breakfast: Tofu (47 cents), veggies ($1), brown rice (20 cents)               

Lunch: Eggs (39 cents) and potatoes (30 cents)

Snack: Two dates (60 cents), 12 almonds (22 cents)

Dinner: Fryer chicken ($1), veggies ($1), brown rice (20 cents)

Day 2:

Breakfast: Oatmeal (20 cents), 12 nuts (22 cents), raisins (22 cents), milk (50 cents), protein powder (20 cents)

Lunch: eggs (39 cents) and veggies ($1)

Snack: One organic apple (25 cents), dollop of organic peanut butter (14 cents)

Dinner: Turkey chili ($1), lentils (22 cents), veggies ($1), stock from fryer chicken (50 cents), whole wheat berries (5 cents)

Day 3:

Breakfast: Cornmeal (14 cents), seeds ($1), nuts (22 cents), molasses (10 cents)

Lunch: Chili from last night

Snack: Veggies ($1), homemade hummus (90 cents)

Dinner: Salad (62 cents) with chicken from fryer ($1), veggies ($1), dressing from apple cider vinegar and olive oil ($1)

Day 4:             

Breakfast: One egg (39 cents), whole grain toast (20 cents), piece of fruit (25 cents)

Lunch: Beans (30 cents), rice (20 cents), veggies ($1)

Snack: Carrots,($50) cheese piece (50 cents)

Dinner: Half can sardines (89 cents), pasta (49 cents), tomato sauce (16 cents)

Day 5:             

Breakfast: Veggies (90 cents), brown rice (20 cents), sliced cashews (22 cents), sprinkle of cheese (50 cents)

Lunch: Hummus (90 cents), whole wheat bread (20 cents), lettuce leaf (30 cents)

Snack: Banana (50 cents) and peanut butter (14 cents)

Dinner: Whole wheat pasta (49 cents), veggies ($1), beans (30 cents), nuts (22 cents), brewer’s yeast (20 cents)

Day 6:             

Breakfast: Brown rice (20 cents), red beans (30 cents), miso (15 cents), greens ($1)

Lunch: Lettuce and veggies ($1), second half of sardine can (89 cents)

Snack: Sliced pears and apples (50 cents), cheese (50 cents)

Dinner: Brown rice (20 cents), veggies ($1), tofu (47 cents), sesame seeds (50 cents)

Day 7:            

Breakfast: Plain yogurt (60 cents), sliced apple (25 cents), coconut, sunflower seeds or ground flax seeds ($1)

Lunch: Kale ($1), chard, ($1) rice (20 cents), onions (5 cents)

Snack: Roasted yam (30 cents) with 12 cashews (22 cents)

Dinner: Soup from chicken stock ($1), lentils (22 cents) veggies ($1), grains (20 cents), one slice whole wheat bread (20 cents)

Healthy Investment on Eating for Less

If you’re committed to eating on $7 a days, you may want to invest in some assistance:

• Rice cooker, as low as $27 on www.veryasia.com

• Wok, between $25 and $40 on www.amazon.com

• Glass jars for bulk items, $23 for 36 8-ounce “ball” canning jars at www.freundcontainer.com

• Extra freezer, if you get serious, $234 for a chest freezer that will hold 10 pounds of frozen food, www.appliancesworld.com