How to Eat Organic on a Budget (+Free 7-Day Organic Diet Plan)

Let me guess..

You’re worried about food safety. You have ecological concerns, or just a desire to eat fresher, less processed foods.

I have been there.

No matter if you are on a Keto diet, Vegetarian diet, IIFYM plan, or no specific diet at all the most important thing is eliminating preservatives, hormones, pesticides, or whatever other weird organisms are used in foods these days.

You know how when you read the nutrition label, and you can’t pronounce half the ingredients listed? Yea that’s because it’s not real food.

Following an organic diet plan can be challenging but is achievable. This article aims to help you change your eating habits and encourage you to go organic.

In an ideal world, we would all be eating organic which is how our grandparents used to eat before the introduction of chemical herbicides and pesticides.

organic diet plan the ultimate guide

Why It’s Time to Rewrite the Organic Diet Definition

What is organic food in simple words?

“Organic food is the product of a farming system that avoids the use of man-made fertilizers, pesticides; growth regulators, and livestock feed additives. Irradiation and the use of genetically modified organisms (GMOs) or products produced from or by GMOs are generally prohibited by organic legislation”.

Don’t confuse terms such as “free-range,” “hormone-free” or “natural” with organic. While they may be truthful, these terms are not regulated by law. Look for the following regulated terms on food labels:

  • “100% organic” is for foods that have no allowable synthetic ingredients and can use the U.S. Department of Agriculture’s organic seal.
  • “Organic” foods have a minimum of 95% organic ingredients and are also eligible by law to use the USDA organic seal.
  • “Made with Organic Ingredients” must contain at least 70% organic ingredients. These foods are not eligible for the USDA seal.
organic vs non organic

According to the USDA:

Organic produce must be grown without synthetic pesticides, synthetic fertilizers, or genetically modified organisms.

In the annals of Internal Medicine, a meta-analysis was published comparing organic and conventional foods, which revealed that conventional (not organic) produce was exposed to five times the amount of pesticides and had significantly higher levels of toxic metals compared to organic foods.

Organic meat must come from animals that were raised in a natural environment, were never given any antibiotics or hormones, and was fed 100% organic feed.

The main reason why I personally try to eat organic is that I know organic food is more nutritious doesn’t contain nasty chemicals and will be non-GMO. These chemicals could be added during the processing and packaging stage such as preservatives, flavors, and colors or they could be in the form of pesticides which are obviously added while the plant is growing.

organic vs non organic

How to Create an Organic Diet Plan that Doesn’t Suck

Whenever I meal prep my meals, I like to be sure that I choose easy, nutritious recipes that will last throughout the week. I also make sure that I include a full-filling snack to help keep me satisfied between meals.

Meal planning is one of the best ways to choose the right selection of nutritious foods as a part of a healthy diet.

With so many recipes out there and hectic schedules, making a meal plan can feel impossible at times. But luckily with a little help and a few tips, creating a healthy organic diet plan can not only be easy but fun!

1. Go Low-Carb, by cutting down on Starches and Sugars Bread, pastries, muffins, and sugar-filled cereals are so easy to grab in the morning. Bread particularly makes for a quick sandwich, but when eaten day after day carbs add on pounds.

Rice, potatoes, and pasta are also easy go-to foods that quickly break down into sugar. Sugar, as irresistible as it is, has the downside of stimulating the secretion of insulin … a hormone that makes your body store fat.

2. Instead of carbs, add more fat, protein, and veggies to your diet So if you cut the carbs, what are you going to eat to stay full?

The best protein sources: Fish and Seafood – Tuna, lobster, whitefish, salmon, shrimp, etc

Healthy Fat Sources:

  • Oils – Olive and Coconut
  • Nuts
  • Avocado
  • Seeds
  • Dark Chocolate … Surprise!

Low-Carb Vegetables:

  • Brussels Sprouts
  • Cucumber
  • Radishes
  • Broccoli
  • Okra
  • Spinach
  • Artichokes
  • Cauliflower
  • Tomatoes
  • Kale

3. Drink a LOT of water. If you are tired to force yourself to drink a lot of water, try this detox water recipe.

Avoid all of these:

  • Sugar = the devil Fried stuff is bad for us.
  • Processed foods are bad for us.
  • Too much red meat is bad for us. Eating too much is bad for us.
  • Everything made with flour.

These are the exact strategies I did myself, and I’ve used these tips to help myself lose weight and get in great shape without being miserable.

I lost 25 kilos in six months after I gave birth to my baby girl. This is the best diet for me to lose weight!

This challenge is great, it will help you figure out how to follow a healthy and organic diet plan and lose weight fast.

how to follow organic diet

What Foods You Should Buy Organic

Growing practices can affect produce, allowing the food to absorb pesticides and therefore leaving trace amounts in your meals. Buying organic, however, can limit your exposure to extra pesticides and insecticides.

Each year the Environmental Working Group (EWG), a nonprofit organization, releases a Shopper’s Guide to Pesticides in Produce that lists fruits and vegetables with the highest and lowest pesticide residues. The produce is tested after it’s brought home from the grocery store and washed, just like you would do at home.

The “dirty dozen” refers to 12 fruits and vegetables that the nonprofit Environmental Working Group says are among the most susceptible to pesticide residue, and thus most profitable to buy organic. They are:

Peaches

  • Apples
  • Sweet bell peppers
  • Celery
  • Nectarines
  • Strawberries
  • Cherries
  • Pears
  • Grapes (imported)
  • Spinach
  • Lettuce
  • Potatoes
how to eat organic on a budget

What Foods You Don’t Need to Buy Organic

The Environmental Working Group also has a list of 12 fruits and veggies likely to have the fewest pesticide residues, which may not be worth the added cost of buying organic. They are:

  • Papaya
  • Broccoli
  • Cabbage
  • Bananas
  • Kiwi
  • Sweet peas (frozen)
  • Asparagus
  • Mango
  • Pineapple
  • Sweet corn (frozen)
  • Avocado
  • Onions

5 Ways to Shop Organic on a Budget

I totally understand that eating 100% organic can be a little tricky due to availability, location, education, and the biggest factor for most people that greatly influences their decision, is price. Because buying organic foods are more expensive. We know for sure that better quality food is more expensive.

Want to eat organic but scared of the cost? These simple tips will help you learn how to eat organic on a budget yet still eat well.

Ah, yes, going organic and all-natural on a tight budget is always tough. And being a milk lover, I can appreciate your daughter’s enjoyment of milk. 🙂 Here are a couple of ideas for you. Hopefully, they’ll at least help you brainstorm about ways that you can lower your grocery spending.

Here’s how to eat organic on a budget:

  • Read labels carefully.
  • Focus on priority foods.
  • Purchase in-season produce.
  • Forgo fresh for frozen produce.
  • Buy store-brand organic products.
  • Shop at budget-friendly stores.
  • Look for organic coupons.
  • Purchase sale items.
  • Buy directly from farmers.
  • Extend shelf life with the proper storage.
why you should start eating organic

Can You Lose Weight by Eating Organic Foods

Experts have been debating over the years whether or not organic foods are actually more nutritious. When it comes to weight loss, consuming more fruits and vegetables will help, regardless of whether or not they are organic.

While choosing organically grown food is a healthy choice in terms of reducing exposure to chemicals used in farming, it alone is unlikely to shift unwanted pounds. The term ‘organic’ refers only to the farming methods used to produce food and has nothing to do with its calorie, fat, salt, or sugar content. Organic chocolate and cakes contain just as many calories as their non-organic counterparts, so the same amount of moderation must be exercised when consuming them.

Organic Diet Recipes That’ll Make Your Tastebuds Cry with Joy

Take this 7-Day organic diet plan for weight loss for the first week of the next month to feel better, look better, and have more energy to do the things you want.

And of course, this healthy eating plan will help you to lose weight fast. Switch things up and challenge yourself to follow a 7-day healthy eating plan for weight loss!

No cheat meals, no slip-ups for just one week. I’ve also included a sample 7 day weight loss meal plan with a grocery list in case you want to use these.

If you’re looking for a fast weight loss meal plan, get rid of belly fat, and fit into your skinny jeans in the nick of time – you’ve come to the right place.

This is an example of an ideal weight loss diet plan for women or an “ideal” week of eating for maximum weight loss. Because I’m going, to be honest up front – if you really want to lose weight fast, you’re going to have to do some work, and you’re going to have to follow this quick weight loss diet plan.

Are you ready?

Over the past few weeks, I’ve been at home all the time. And since I love cooking, I spent hours in the kitchen making amazing meals for my family.

I’ve been trying to control myself…but sometimes it just doesn’t work as we want. So, last Saturday I had my third time within a week having pizza. AAAND some homemade bread, and a cake… I feel fat! I feel bloated! I need a healthy diet plan to lose weight fast!

Are you ready to lose weight with me?

Lose 4 kilos in 7 days with this healthy meal plan is easy. The only “requirement” is to follow it strictly during all these days! It is my favorite fast meal plan for weight loss with very effective results.

You’ll start cooking more, you’ll cut all the crap, the fluff in your diet and you’ll focus on what you actually need to have energy, feel great, and lose weight fast: nutrient-dense foods. For better results, you should keep doing it every month.

Clean Eating Grocery List

Clean Eating Grocery List

Listen, when it comes to healthy and organic eating meal plans for weight loss you want to focus on getting as many nutrients as you can from your food without overeating.

So you need to eat a variety of good, natural foods. You can download the healthy eating grocery list here. In this honest guide about how to lose weight fast and keep it off, I share my favorite meal plan for weight loss anyone can develop.    

DAY 1

Breakfast:

Green smoothie (made with ½ banana + ½ cup frozen mango + 1 cup kale + ½ small avocado + ½ cup plant-based milk)

Morning snack:

1 apple + 1 oz nuts

Lunch: Veggie salad

Afternoon snack: 5 dry plumes

Dinner: 4 oz salmon + 1 cup steamed carrots + 1 cup steamed broccoli + 1 teaspoon sesame seeds


DAY 2

Breakfast: One banana

Morning snack: Celery juice (2 green apples + small piece of ginger + ½ cucumber + lemon juice + 1 bunch celery)

Lunch: Veggie salad

Afternoon snack: Two apples

Dinner: 1 cup steamed carrots + 1 cup steamed broccoli + 1 teaspoon sesame seeds


DAY 3

Breakfast: Overnight oats with blueberries (made with ½ cup oats + 1 tablespoon chia seeds + ½ cup plant-based milk + ½ cup blueberries)

Morning snack: one apple

Lunch: Veggie salad

Afternoon snack: Dry fruits

Dinner: 3 oz tuna + 2 cups mixed greens + 1 cup cherry tomatoes & chopped cucumber


DAY 4

Breakfast: Berry smoothie (made with ½ banana + 1 cup frozen strawberries + 1 cup plant-based milk)

Morning snack: 1 banana + 1 oz nuts

Lunch: Veggie salad

Dinner: 4 oz shrimp + 1 cup steamed carrots + 1 cup steamed broccoli + 1 teaspoon sesame seeds


DAY 5

Breakfast: One Banana

Morning snack: 2 apples

Lunch: Veggie salad

Afternoon snack: Dry fruits + 1 oz nuts

Dinner: 1 cup steamed carrots + 1 cup steamed broccoli + 1 teaspoon sesame seeds


DAY 6

Breakfast: Overnight oats

Morning snack: Celery juice (2 green apples + small piece of ginger + ½ cucumber + lemon juice + 1 bunch celery)

Lunch: Veggie Salad

Afternoon snack: 1 oz nuts

Dinner: Salmon lettuce wraps (235 g salmon + a small bunch cilantro + 1 tsp thinly chopped ginger + 1 grated carrot + 1 scallion + 1/3 cup zucchini cubes)


DAY 7

Breakfast: Green smoothie (made with ½ banana + ½ cup frozen mango + 1 cup kale + ½ small avocado + ½ cup plant-based milk)

Morning snack: 1 apple + 1 oz nuts

Lunch: Veggie salad

Afternoon snack: 5 dry plumes

Dinner: Avocado salad (1 cup chopped lettuce + ½ cup cabbage + 1 avocado + 8 olives + 5 walnut halves)


I hope you enjoy this 7-day organic diet plan for weight loss, I for sure need it and am very excited about it!

Always remind yourself that a healthy diet plan plays key roles in successful weight loss..  

xo,

Lora  

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