Using the ideas and tips throughout the lesson, plan breakfast, lunch, dinner, and snacks for a week. Simplify the plan and save time by repeating some meals and snacks throughout the week. As you plan each one, consider using these time saving tips:

• No cook options
• Slow cooker, multicooker, microwave, or toaster oven
• Batch ingredients, like veggies, meats, rice, eggs, and beans, for more than one meal 

Be sure to include foods that are:

• full of nutrients 
• limited in added sugars, saturated fat, and sodium
• from a variety of food groups; always include a veggie or fruit

Use the food list below as well as recipes and ideas from the sample meal plan to help you decide what to offer your family this week.

Extended text for visually impaired

Make sure the ingredients in green are on your WIC food list.

Caution: Steam hard veggies until soft for children under 4. Whole nuts, seeds, and dried fruit are choking hazards and should not be given to children under 4. Finely minced is okay to give.

SAVE And Print

Sample 1-week Meal Plan and Grocery List
Blank Meal Plan

Or, write your plan on a piece of paper and hang it where you will see it easily. Another idea is to add your plan into your phone’s calendar or a favorite app to quickly see “what’s to eat?”