If you have WIC, you know how difficult it can be to get by for providing for your family. It’s also so hard to come up with ideas on what to make to use up WIC items. With the app, using up WIC items can be easier, but how do you make it last for the entire week or month? If you aren’t on WIC you can still use this meal plan, but you will have to buy all the WIC items.
The WIC items I have marked are what Alaska gives out. This plan is designed for 1 adults and 2 children with WIC benefits for one week. The prices for items you need to purchase are from Walmart. Several items on this list will last longer than one week.
Related: How To Create A Budget
WIC Items
- Cheese- Cheddar, colby, and/or mozzarella are great choices get 1 lb
- Bread- get one 16 oz loaf of bread
- Tortillas- get one 16 oz whole wheat pack
- Pasta- get one 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
- Cereal- get one 12-24 oz box of cereal
- Oatmeal- get one 18 oz container of oatmeal
- Milk- get one quart of milk
- Peanut butter- get one 16 oz container of peanut butter of your choice
- Tuna- get three 5 oz cans of tuna or salmon
- 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
- Berries- get 2 packs of berries or opt for frozen berries to make your benefits go further
- Zucchini- get 3 zucchini
- Lettuce- get 1 head of lettuce
- Apples- get a few apples for snacks
- Carrots- get either whole carrots or baby carrots to munch on
Non WIC Items
- Chicken- $20.13 (~5 lb)
- Tomato sauce- $.62 X 4 (8 oz cans)
- Jelly (or marshmallow fluff- $3.42- 13 oz jar-)- $3.14 (concord grape jelly 30 oz)
- Mayo- $3.74 (30 oz)
Total: $29.77
Meals
Breakfast
- Cereal- serve with milk, a scoop of yogurt and a couple of berries
- Oatmeal- serve with berries
- Yogurt & berries- serve a bowl full of yogurt with a handful of berries
- Egg in a hole- cut a hole out of a slice of bread and cook an egg in the middle
- Scrambled eggs- scramble and cook some eggs
Lunch
- Pb & j (or marshmallow fluff)- spread PB with jelly or marshmallow fluff on bread
- Tuna salad- serve tuna mixed with mayo on a leaf of lettuce
- Grilled cheese- grill a sandwich with cheese in the middle, to make it fancier add jelly to the middle
Dinner
- Quesadilla- add some tomato sauce and chicken if you want
- Chicken “Spaghetti”- cook some pasta and top with chicken, tomato sauce and any veggies you want. Top with cheese if you desire
- Beans & rice- cook some rice and beans, add some spices and tomato sauce
- Zucchini pizzas- slice up the zucchini and top with sauce and cheese, bake at 350 for 15-20 minutes
- Chicken tacos- shred up some chicken with tomato sauce and serve in a tortilla with cheese on top
Snacks
Peanut butter & Apples
Peanut butter tortilla
Hard boiled egg
Carrots
Sample Meal Plan
- Sunday
- Breakfast– oatmeal
- Lunch– PB & J
- Dinner– Quesadilla
- Monday
- Breakfast– cereal
- Lunch– Tuna salad
- Dinner– Zucchini pizzas
- Tuesday
- Breakfast– oatmeal
- Lunch– PB & J
- Dinner– Chicken tacos
- Wednesday
- Breakfast– egg in a hole
- Lunch– Tuna salad
- Dinner– beans & rice
- Thursday
- Breakfast– yogurt & berries
- Lunch– grilled cheese
- Dinner– Chicken “spaghetti”
- Friday
- Breakfast– scrambled eggs
- Lunch– PB & J
- Dinner– Beans & rice
- Saturday
- Breakfast– leftovers
- Lunch– leftovers
- Dinner– leftovers
Tips
- Serve each meal with a bag of veggies
- Use beans in anything with a tortilla 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
