Breakfast: egg $0.15 (I'm guessing, since I got the egg from my hens); sausage $0.70; grapefruit $0.05; coffee $.05
Total cost of meal: $0.95 Time to prepare 5 minutes
Lunch: yogurt & berry smoothie - 1 cup yogurt $1; backberries $2; a little vanilla; some stevia
Total cost of meal: $3 Time to prepare: 4 minutes to prepare, 2 minutes to wash food processor
Snack: 1 oz cheese $0.13
Dinner: Chicken broth $0.50; fresh spinach $0.45; pecans (free); lettuce and tomato salad with croutons $0.6; cup of milk $0.5
Total cost $2.05
Snack: grapefruit $.05
Bedtime snack: banana $.05
Total cost of meals for the day: $6.23
I did not add up the protein for the day, because it's clear I'm getting plenty of protein. Today was the most expensive day so far, because of the berry smoothie. Blackberries are not in season anywhere nearby; the ones I ate were shipped from central Mexico. Also, the yogurt I used was a relatively expensive brand.
The milk I drank was also relatively expensive. I do not like the taste of pasteurized homogenized milk, so I found the Strykly farm, 30 miles away from my country place where one can buy fresh raw milk for $5 per gallon. The reason one has to go to the farm to buy the milk is that it is illegal to sell raw milk in retail stores. This is unfortunate, but probably necessary in an economy where most milk is sold through large dairies that purchase the milk from many different farmers, not all of whom take good care of their cows. The Strykly's Jersey cows appear to be well-loved and well cared for, and the facility where the milk is bottled is clean and pleasant. http://www.texascheese.com/milk.htm This is the sort of place where, if no one is around when you go by to pick up milk, you take what you want from the cooler and leave your money on the desk. It's cheering to know that such places still exist.
I do not have enough knowledge about the health benefits of raw vs pasteurized milk to have a confident opinion. I believe there have been a couple of studies that showed a negative correlation between drinking raw milk and suffering from asthma. Here is one of them: http://www.scribd.com/doc/36759777/Asthma-Raw-Milk I used to raise goats for milk. I would have them tested for brucellosis every year, but I never worried about getting brucellosis from them, because I knew them personally and would know if any one of them was ill. I think the same is true for small dairies where the owners are in direct contact with the cows every day.