Sample Meal Plans for Feeding Your Baby

baby girl being fed solid food

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Advice for the general public on COVID-19 nutrition
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Need some meal ideas for your baby? Use these sample meal plans for babies 6 to 9 months old and 9 to 12 months old to help you feed your baby.

How much should my baby eat?

Every baby is different. The amount that your baby eats can change from day to day. Your baby may also eat more or less than other babies. Use the sample meals as general guidelines only. Trust your baby to let you know when they are hungry or full. You are responsible for the foods that are offered as well as when and where. Your baby is responsible for if they eat and how much.

Sample Meals for Baby: 6 to 9 months old

Meal Times		6 to 9 months
Early morning		Breastmilk or infant formula Vitamin D drops for breastfed babies
Breakfast		Breastmilk or infant formula, iron fortified infant cereal mixed with breastmilk, formula or water Mashed fruit like banana or pears mixed with full fat plain yogurt
Snack		Breastmilk or infant formula
Lunch		Breastmilk or infant formula, iron fortified infant cereal mixed with breastmilk, formula or water Mashed vegetables (sweet potato, squash or carrots) Cooked ground beef, chicken, pork or fish Well-cooked chopped egg or silken (soft) tofu
Snack		Breastmilk or infant formula
Dinner		Breastmilk or infant formula, iron fortified infant cereal mixed with breastmilk, formula or water Cooked vegetables (carrots, pieces of soft-cooked green beans or broccoli) Cooked, minced chicken or turkey or canned or cooked legumes (beans, lentils or peas) Fruit like unsweetened applesauce, mashed banana or pureed melon mixed with full fat plain yogurt
Bedtime snack		Breastmilk or infant formula

Sample Meals for Baby: 9 to 12 months old

Mealtimes	9 to 12 months
Early morning	Breastmilk, infant formula or 3.25% homogenized whole cow’s milk Vitamin D drops
Breakfast	Iron fortified infant cereal mixed with breastmilk, formula, 3.25% homogenized whole cow’s milk or water Full-fat plain yogurt, unsalted cottage cheese or grated cheese Cooked chopped egg Soft fruit (chopped banana, avocado, peach, seedless watermelon, cantaloupe, papaya, plum or kiwi) Breastmilk, formula or 3.25% homogenized whole cow’s milk
Morning Snack	Strips of whole-grain bread or roti Grated apple or chopped strawberries Breastmilk, formula or 3.25% homogenized whole cow’s milk
Lunch	Infant cereal mixed with breastmilk, formula, 3.25% homogenized whole cow’s milk or water Minced or chopped soft-cooked meat (lamb, pork, veal or beef) Cooked whole wheat pasta, rice or pita bread Cubed avocado or peeled and chopped cucumber Breastmilk, formula or 3.25% homogenized whole cow’s milk
Afternoon Snack	Cheese cubes (full fat mozzarella, Swiss or cheddar) with pieces of unsalted whole grain crackers or toast Breastmilk, formula or 3.25% homogenized whole cow’s milk
Dinner	Infant cereal mixed with breastmilk, formula, 3.25% homogenized whole cow’s milk or water Diced or cut up cooked or canned flaked fish or pieces of firm tofu or chicken Cut up vegetables (soft-cooked green beans, okra, cauliflower, broccoli or carrots) Soft fruit (chopped banana, ripe peach or mango or quartered grapes) Breastmilk, formula or 3.25% homogenized whole cow’s milk
Bedtime Snack	Small pieces of whole grain toast, bread, crackers or unsweetened dry O-shaped cereal Breastmilk, formula or 3.25% homogenized whole cow’s milk

Babies and High Mercury Fish

Children under the age of one should eat less than 40 grams (1.4 oz) of canned white (albacore) tuna, frozen or fresh tuna, shark, swordfish, marlin, orange roughy and escolar per month. These fish are high in mercury.

Key points when feeding your baby

Continue to breastfeed on demand. Offer solid foods with breastmilk or formula feedings or in between as snacks.
Offer food 2-3 times a day and work towards 3-5 times a day.
Start with iron-rich foods like meat and fish, well-cooked chopped eggs, tofu and iron fortified cereals. After iron-rich foods introduce vegetables, fruit, other cereals and grains, full fat cheese and yogurt.
Try a small amount such as 1 tsp (5 mL). If your baby wants more food, give them more.
Start with soft foods that have been pureed, mashed, minced or ground. Offer a variety of textures no later than 9 months.
Always supervise your baby and cut foods into small pieces to avoid choking.
Offer one new food at time. If you are concerned about food allergies, introduce one food per day with a two-day period in between.
Once your baby is 9 to 12 months old and is eating a variety of iron-rich foods every day, you can offer 3.25% homogenized whole milk in a regular cup.
By 12 months your child should be eating most of the foods (mashed, minced, lumpy, ground and soft) that are prepared for family meals. Your baby can enjoy the same herbs, spices and flavours as the rest of the family.

Bottom Line

Every baby is different when it comes to learning to eat solid foods. It may take many tries before your child accepts them. Offer food without pressure. You are responsible for what foods that are offered as well as when and where. Your baby is responsible for if they eat and how much.

If you have questions or concerns, talk to your health care provider or dietitian.