We asked WIC participants around the country how much they spend weekly on groceries. Their answers helped us create an average budget for a family of four. Of course, prices vary based on where you live and shop. With this budget, we created a sample meal plan for one week, including a grocery list for the week.
The meal plan includes:
- A focus on WIC foods
- Quick and easy options
- A variety of nutritious foods from all 5 food groups
- At least 3 food groups in every meal
- At least 2 food groups in every snack
- Child-friendly options
- Simple combinations that you can make without a recipe
- Fun recipes to try something new
Kids can help prepare most of these meals and snacks. When kids help, they learn about food. They are also more likely to eat what they help prepare! We hope you will enjoy trying some of these meals and snacks with your family!
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Tips to make meals quick and easy
Cook a double portion for 2 meals: Health eKitchen figures it out for you! Select the number of servings you wish to make. Then the amount of ingredients increases for you!
Prepare in advance: Apple wraps, Hard boiled eggs, Curry yogurt dip, Frozen yogurt pops
Freezer: Bran muffins (freeze half for later), Salmon pasta bake (recipe makes 9 servings, freeze half for later)
Batch cook: for Brown rice with Triple Bean Chili, make a triple batch - use for 2 nights with Chili, then to make Fried rice and veggies
30-minutes or less: Cereal, Whole grain bagel with peanut butter, Creamy banana walnut oatmeal, Yogurt parfait, Breakfast tacos, Green smoothie, Apple wraps, Fresh fruit with cinnamon yogurt, Hard boiled eggs with toast, Cottage cheese and fruit, Whole wheat tortillas with cheese, Yogurt and fruit, Veggie wraps, Noodles with peanut sauce, Tuna boats, Curry yogurt dip, Tropical carrot salad, Cheese and crackers, Fruit smoothie, Ricotta watermelon salad, Peanut butter rollups, Turkey burger macaroni
No-cook: Cereal, Whole grain bagel with peanut butter, Yogurt parfait, Green smoothie, Apple wrap, Fresh fruit with cinnamon yogurt, Cottage cheese and fruit, Yogurt and fruit, Tuna boats, Curry yogurt dip, Tropical carrot salad, Cheese and crackers, Frozen yogurt pops, Fruit smoothie, Ricotta watermelon salad, Peanut butter rollups
One-dish: Cereal, Whole grain bagel with peanut butter, Creamy banana walnut oatmeal, Yogurt parfait, Green smoothie, Apple wraps, Fresh fruit with cinnamon yogurt, Hard boiled eggs with toast, Cottage cheese and fruit, Whole wheat tortillas with cheese, Yogurt and fruit, Black bean and vegetable quesadillas, Tuna melt, Veggie wraps, Tuna boats, Curry yogurt dip, Tropical carrot salad, Cheese and crackers, Frozen yogurt pops, Fruit smoothie, Ricotta watermelon salad, Peanut butter rollups
SAVE And Print
Cooked brown rice, Oil, Soy sauce, Garlic, Scrambled eggs, Tofu, Broccoli, Carrots, Celery, Summer squash
Pinto beans, Corn, Lettuce, Spinach, Tomatoes, Bell peppers, Plain yogurt, Salsa
Corn tortillas, Eggs, Potatoes, Taco seasoning, Cheese
Yogurt, Sliced bananas, Strawberries, Crunchy cereal, Low-fat milk
Quinoa, White beans, Carrots, Bell peppers, Tomatoes, Cucumbers, Balsamic Vinaigrette Dressing
Banana, Mangos, Spinach, Yogurt, Low-fat milk