BREAKFASTS
Include at least 3 food groups at meals. Always include a veggie or fruit.
No cook/Low cook examples using mostly WIC foods:
Monday and Wednesday (Sunny day)
Hard boiled egg
½ whole wheat English muffin, toasted
Orange slices

Tuesday and Thursday (Make it float)
Cereal
Sliced and quartered bananas
Milk

Friday and Sunday (Mix it up)
Oatmeal
Blueberries
Milk

Saturday (Breakfast bowl)
Yogurt
Sliced and quartered strawberries
Chopped nuts (*not a WIC food)

LUNCHES
Include at least 3 food groups at meals. Always include a veggie or fruit.

No cook/Low cook lunch examples using mostly WIC foods:

Monday and Wednesday (Make-ahead)
Grain of choice (quinoa, couscous, barley)
Canned black beans mixed with chopped bell peppers, onion, cilantro and
Oil and vinegar
Milk

Tuesday and Thursday (Wrap it up)
Whole grain tortilla (or pita bread - but this is not a WIC food )
Hummus
Chopped carrots, lettuce, tomatoes
Slice of cheese

Friday and Sunday (Between the bread)
Bread
Peanut Butter
Sliced strawberries
Sliced and quartered cucumbers

Saturday (Seafood)
Canned Tuna mixed with
Mashed avocado
Whole grain bread (or crackers - but these are not a WIC food)

SNACKS
Children should have 2 - 3 small snacks a day
Snacks: Include at least 2 food groups. Try to include a veggie or fruit in most snacks.

No cook snack examples using WIC foods

Regular (or soy) yogurt and fruit
Low-fat cheese and veggies
Canned tuna fish mixed with light mayo and veggies
Whole wheat bread, peanut butter, fruit
Peanut butter and apples
Oatmeal and berries
Cold breakfast cereal and milk
Veggies and fruits

DINNER
Create a plan for dinner using themes! Themed meals can make it easier to include a variety of protein foods. Which themed meals are your family's favorites?
Dinner theme examples:
Sunday - Slow Cooker Sunday
Monday - Meatless Monday
Tuesday  - Taco Tuesday
Wednesday - Sandwich/Burger
Thursday - Family Favorites
Friday - Fish Friday
Saturday - Sheet Pan Saturday