This WIC meal plan is designed to be realistic, affordable, and easy to follow. It uses common WIC foods and assumes you already have a few basic kitchen staples on hand, like oil, baking soda, and simple spices. With those basics, this plan helps stretch your groceries into filling meals that work for real life, not just on paper. This plan is designed for 1 adult and 2 children with WIC benefits for one week.
Related: The First WIC Meal Plan
WIC Items To Buy
- Cheese- Cheddar, colby, and/or mozzarella are great choices get 1 lb
- Bread- get one 16 oz loaf of bread
- Pasta- get two 16 oz box of pasta – which ever you prefer (if you have more than 48 oz of grain on WIC, if you don’t you can opt to buy a 16 oz great value box for $1.23)
- Rice- get one 16 oz bag of brown rice (if you have more than 48 oz of grain on WIC, if you don’t you can opt to buy a 16 oz great value bag for $1.18)
- Eggs- get one 12 pack of eggs
- Tuna- buy 1 5 oz can
- Cereal- get one 12-24 oz box of cereal
- Milk- get one gallon of milk
- Peanut butter- get one 16 oz container of peanut butter of your choice
- Yogurt- get one 32 oz container of yogurt
- Beans- get one 16 oz bag of beans- black are a great choice
- Frozen veggies- get 6 bags of frozen vegetables be sure one is corn and one is peas
- Berries- get 2 packs of berries or opt for frozen berries to make your benefits go further
- Potatoes- get one 3-5 lb bag
- Celery- get one
- Apples- get a few apples for snacks
- Carrots- get either whole carrots or baby carrots to munch on & use in soups
Non WIC Items
Chicken- $12.34 3 lbs
Flour- $3.12 5 lbs
Sugar- $3.68 4 lbs
Bullion- $2.44 3.75 oz
Chili- $2.88 1 can 15 oz
Total: $24.46
Breakfasts
Cereal– serve a bowl of cereal with milk, top with yogurt and berries if you want
French toast– coat some pieces of bread in eggs then cook in a large skillet, top with berries and enjoy
Banana bread– mix 3 ripe bananas with 1/4 cup oil, 1/2 cup sugar, 1/2 tsp baking soda, one egg, and 1 1/4 cup flour bake in a loaf pan at 350 for 55-65 minutes
Yogurt & berries– top yogurt with berries and cereal if desired
Pancakes– mix 1 cup flour, 1 cup milk, and 1 egg together with 1 tbsp sugar and cook on a skillet with oil
Egg & rice– top some cooked rice with an over easy egg
Lunches & Dinners
Mac & cheese- cook pasta. In a large pan, cook 1/4 cup flour and 1 cup milk until a roux forms. Add in 1 cup shredded cheese. Add in the cooked pasta
Tuna casserole– cook pasta. In a 9×9 baking dish, combine 3/4 cup milk, 1 can tuna, 3/4 cup shredded cheese, 1 cup frozen peas. Bake at 350 for 20 minutes
Beans & rice– cook some rice and beans, add some spices if desired
Chicken soup– cook up some chicken and shred, in a large pot heat chicken, chopped carrots, potatoes, & celery in broth until all the veggies are cooked. Add in cooked pasta
Corn chowder– in a large pot over medium heat cook 2 cups of chopped potatoes, 2 cups frozen corn, 1 diced onion, 2 celery ribs, with 1 cup milk and broth until all ingredients are cooked. Stir in 1/2 cup shredded cheese
Baked potato– bake a potato and top with cheese, veggies, chicken, chili, or an egg
Chili Mac– change up leftover Mac & cheese by adding 1/2 a can of chili to 3 portions
Snacks
Apples
Bananas
Carrots
Hard boiled eggs
Baked fries– cut potatoes into large wedges, par boil, remove from the water, pat dry and bake at 425 or broil for 10-20 minutes until lightly browned
Tips
- Serve each meal with a bag of veggies
- Use beans in anything savory for more protein and to feel fuller longer
- If you get tofu, use that to make meat strech
- Freeze half the meat for the next week
