Back-to-school season can make mornings and mealtimes feel rushed. Planning a few easy meals can help families save time, reduce food waste, and make groceries go further.

Try these recipes and grocery tips courtesy of our WIC staff!

Easy Breakfasts

Veggie Egg Muffins

Ingredients

• 8 eggs
• 1 cup chopped spinach
• ½ cup diced bell pepper
• ½ cup shredded cheddar cheese
• Salt and pepper

Directions: Preheat the oven to 375°F. Whisk the eggs with salt and pepper, then stir in the vegetables and cheese. Fill a greased muffin tin three-quarters full and bake for 18–20 minutes.

Serve with fresh fruit.

Budget tip: Freeze extras for another busy morning.

Greek Yogurt Overnight Oats

Ingredients

• ½ cup rolled oats
• ½ cup milk
• ½ cup plain Greek yogurt
• Frozen berries or sliced banana
• Honey, optional

Directions: Mix everything in a jar or container. Cover and refrigerate overnight. Stir and enjoy in the morning.

Budget tip: Frozen fruit lasts longer and lets you use only what you need.

Ham and Cheese Breakfast Quesadilla

Ingredients

• 1 whole-wheat tortilla
• 2 slices deli ham
• ¼ cup shredded cheese
• Salsa, optional

Directions: Place the ham and cheese on one half of the tortilla and fold it in half. Cook in a skillet for 2–3 minutes per side, then slice into wedges.

For a meatless option, replace the ham with black beans.

Easy Lunches

Chicken and Veggie Wrap

Ingredients

• 1 whole-wheat tortilla
• ½ cup cooked, shredded chicken
• Lettuce or spinach
• Shredded carrots
• Ranch dressing or hummus

Directions: Spread the ranch or hummus over the tortilla. Add the chicken and vegetables, roll tightly and cut in half.

Serve with apple slices and string cheese.

Teriyaki Chicken Rice Bowl

Ingredients

• 1 cup cooked brown rice
• ½ cup frozen mixed vegetables
• ½ cup cooked chicken
• Low-sodium teriyaki or soy sauce

Directions: Heat the rice, vegetables and chicken. Stir together with a small amount of sauce and serve warm.

Budget tip: Use leftover chicken and rice to save time and reduce waste.

Tuna Salad Pita

Ingredients

• 1 can light tuna, drained
• ¼ cup plain Greek yogurt or light mayonnaise
• Diced celery
• Whole-wheat pita

Directions: Mix the tuna with the yogurt or mayonnaise and celery. Fill the pita and serve with cucumber slices or fruit.

Easy Weeknight Dinners

One-Pan Lemon Herb Chicken and Vegetables

Ingredients

• Chicken thighs or breasts
• Broccoli
• Potatoes, cut into small pieces
• Olive oil
• Garlic powder
• Italian seasoning
• Lemon, optional

Directions: Preheat the oven to 400°F. Toss the chicken, broccoli and potatoes with olive oil and seasonings. Spread everything on a baking sheet and bake for approximately 30 minutes. Add a squeeze of lemon before serving.

Budget tip: Cook extra chicken to use in wraps or rice bowls.

Turkey Taco Rice Bowls

Ingredients

• 1 pound ground turkey
• Taco seasoning
• Brown rice
• 1 can black beans, drained and rinsed
• Corn
• Salsa
• Shredded cheese

Directions: Cook the turkey with taco seasoning. Heat the rice, beans and corn. Assemble the bowls and top with salsa and cheese.

Budget tip: Black beans help stretch one pound of turkey across more servings.

Honey Garlic Salmon or Tilapia

Ingredients

• Salmon or tilapia fillets
• Frozen broccoli
• Brown rice
• 2 tablespoons honey
• 2 tablespoons low-sodium soy sauce
• Minced garlic

Directions: Preheat the oven to 400°F. Mix the honey, soy sauce and garlic, then brush the mixture over the fish. Bake for 15–18 minutes and serve with rice and broccoli.

Budget tip: Compare fresh and frozen fish prices. Frozen fillets often last longer and make it easy to cook only what you need.

Five Grocery-Saving Tips

• Buy ingredients that can be used in several meals.
• Keep frozen fruits and vegetables available to reduce waste.
• Stock affordable staples such as rice, oats, tortillas, canned tuna and beans.
• Divide family-size packages of meat into smaller portions before freezing.
• Compare unit prices when choosing between block and shredded cheese or fresh and frozen foods.

If your family participates in WIC, some ingredients in these recipes may be included in your benefits. Check the WICShopper app and your current benefit balance before shopping.

A little planning can make school-week meals easier while helping your family get more from every grocery trip.