Sample 1-Week Meal Plan: Using WIC foods

Tips: Include at least 3 food groups in breakfast, lunch, and dinner. Include at least 2 food groups in snacks.

Monday: 

Breakfast - Cereal, fruit, and milk

AM Snack - Smoothie made from peanut butter, banana, and milk

Lunch - Wrap made from tortilla, beans, veggies, and cheese

PM Snack - Crackers, yogurt, and juice

Dinner - Sandwich made from tuna fish, mayo, bread, lettuce, tomato, and cucumber with milk

Tuesday

Breakfast - French toast made with bread, egg, and milk served with fruit

AM Snack - Cereal and juice

Lunch - PB Sandwich made with bread and peanut butter served with veggies

PM Snack - Fruit with peanut butter yogurt dip

Dinner - Chicken and rice made with brown rice, chicken, onions, tomatoes, and cheese served with milk

Wednesday

Breakfast - Toast, eggs, and juice

AM Snack - Rollup made with bread, cream cheese, and fruit

Lunch - Pizza made with tortilla, pizza sauce, and cheese and served with milk

PM Snack - Cereal and veggies

Dinner - Noodles and sauce made with pasta, peanut sauce, red cabbage, and bell peppers and served with milk

Thursday

Breakfast - Cereal, fruit, and milk

AM Snack - Smoothie made from peanut butter, banana, and milk

Lunch - Wrap made from tortilla, beans, veggies, and cheese

PM Snack - Crackers, yogurt, and juice

Dinner - Stir try made with tofu, brown rice, and broccoli and served with milk

Friday

Breakfast - French Toast made with bread, egg, and milk served with fruit

AM Snack - Cereal and juice

Lunch - PB sandwich made with bread and peanut butter served with veggies

PM Snack - Fruit with peanut butter yogurt dip

Dinner - Grain bowl made with bulgur, chickpeas, carrots, and green onions and served with milk

Saturday

Breakfast - Toast, eggs, and juice

AM Snack - Rollup made with bread, cream cheese, and fruit

Lunch - Pizza made with tortilla, pizza sauce, and cheese and served with milk

PM Snack - Cereal and veggies

Dinner - Wrap made with tortilla or pita, hummus, and veggies and served with milk

Sunday

Breakfast - French toast made with bread, egg, and milk served with fruit

AM Snack - Cereal and juice

Lunch - PB sandwich made with bread and peanut butter served with veggies

PM Snack - Fruit with peanut butter yogurt dip

Dinner - Tacos made with pork, beans, corn tortillas, lettuce, tomato, and onion and served with milk