10-Month-Old Baby Weekly Menu: 7-Day Meal Plan

This guide is educational and based on general pediatric references (WHO, AAP, NHS, EFSA). Every baby is different, so adjust portions and textures with your pediatric team.

Nutritional foundations at 10 months

• Estimated daily energy: around 650-800 kcal/day. WHO estimates average total needs of about 686 kcal/day at 9-11 months, with complementary foods covering about 300 kcal of that for a breastfed baby. Individual needs vary with weight, sex and appetite (EFSA).
• Meals: WHO suggests 3-4 meals plus 1-2 snacks from 9 months on, alongside milk. This menu has 3 meals, 1-2 snacks and 4 milk feeds.
• Approximate macro distribution: in this menu, carbs 42-53%, fat 34-44%, protein 12-15% of energy. Single days vary; the week as a whole is what counts.
• Milk: breast milk or formula usually still covers around half of the energy: often about 400-600 ml/day, less as solid food grows. This menu counts 4 × 140 ml.
• Textures: soft mashed foods with lumps, finely chopped soft foods and soft finger foods your baby can pick up. Offer small sips of water from an open cup with meals.
• Iron: include an iron-rich food most days: meat, fish, egg, lentils, beans, chickpeas or tofu, with vitamin C-rich fruit or vegetables on the side.
• How the numbers work: figures use standard infant formula values (about 67 kcal per 100 ml); breast milk is similar, so the calorie totals hold either way; protein is a little lower with breast milk. Foods are plain, cooked and unsalted, measured in grams (ml for milk and olive oil), with values from USDA FoodData Central rounded to the nearest 5 kcal and whole grams. Treat them as estimates.

Daily meal details

Monday (~700 kcal)

• Milk feeds: breast milk or formula, about 4 × 140 ml (560 ml) ~375 kcal · Carbs 41 g | Protein 8 g | Fat 20 g
• Breakfast: oat porridge made with water (60 g) with mashed banana (35 g) and plain whole yogurt (25 g) ~90 kcal · Carbs 16 g | Protein 3 g | Fat 2 g
• Lunch: mashed red lentils (40 g) with carrot (25 g) and rice (25 g), with olive oil (3 ml) ~110 kcal · Carbs 17 g | Protein 4 g | Fat 3 g
• Afternoon snack: soft ripe pear sticks (55 g) ~30 kcal · Carbs 8 g | Protein 0 g | Fat 0 g
• Dinner: flaked cod (25 g) with mashed potato (45 g) and peas (18 g), with olive oil (2 ml) ~95 kcal · Carbs 12 g | Protein 8 g | Fat 2 g

Daily totals: ~700 kcal · Carbs 94 g (53%) | Protein 23 g (13%) | Fat 27 g (34%)

Tuesday (~755 kcal)

• Milk feeds: breast milk or formula, about 4 × 140 ml (560 ml) ~375 kcal · Carbs 41 g | Protein 8 g | Fat 20 g
• Breakfast: scrambled egg (35 g) cooked in olive oil (2 ml) with whole-wheat toast fingers (11 g) and avocado (18 g) ~125 kcal · Carbs 7 g | Protein 6 g | Fat 9 g
• Lunch: shredded chicken (20 g) with soft small pasta (35 g) and chopped broccoli (20 g), with olive oil (3 ml) ~120 kcal · Carbs 12 g | Protein 9 g | Fat 4 g
• Afternoon snack: plain whole yogurt (60 g) with mashed blueberries (18 g) ~45 kcal · Carbs 5 g | Protein 2 g | Fat 2 g
• Dinner: mashed sweet potato (55 g) with mashed black beans (25 g) and olive oil (2 ml) ~90 kcal · Carbs 16 g | Protein 3 g | Fat 2 g

Daily totals: ~755 kcal · Carbs 81 g (42%) | Protein 28 g (15%) | Fat 37 g (43%)

Wednesday (~705 kcal)

• Milk feeds: breast milk or formula, about 4 × 140 ml (560 ml) ~375 kcal · Carbs 41 g | Protein 8 g | Fat 20 g
• Breakfast: plain whole yogurt (60 g) with mashed mango (40 g) and dry rolled oats (7 g) stirred in ~90 kcal · Carbs 13 g | Protein 4 g | Fat 3 g
• Morning snack: soft cooked apple slices (45 g) ~25 kcal · Carbs 6 g | Protein 0 g | Fat 0 g
• Lunch: flaked salmon (20 g) with quinoa (35 g) and zucchini (25 g), with olive oil (2 ml) ~105 kcal · Carbs 8 g | Protein 6 g | Fat 5 g
• Dinner: mashed chickpeas (30 g) with carrot (25 g) and couscous (25 g), with olive oil (3 ml) ~110 kcal · Carbs 16 g | Protein 4 g | Fat 4 g

Daily totals: ~705 kcal · Carbs 84 g (47%) | Protein 22 g (12%) | Fat 32 g (41%)

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Thursday (~740 kcal)

• Milk feeds: breast milk or formula, about 4 × 140 ml (560 ml) ~375 kcal · Carbs 41 g | Protein 8 g | Fat 20 g
• Breakfast: banana-oat pancake fingers: mashed banana (45 g), egg (25 g) and dry rolled oats (9 g) cooked in olive oil (2 ml) ~130 kcal · Carbs 17 g | Protein 5 g | Fat 5 g
• Lunch: finely minced lean beef (20 g) with mashed potato (45 g) and pumpkin (35 g), with olive oil (3 ml) ~115 kcal · Carbs 11 g | Protein 6 g | Fat 5 g
• Afternoon snack: ripe peach slices (55 g) ~20 kcal · Carbs 5 g | Protein 0 g | Fat 0 g
• Dinner: mashed white beans (30 g) with rice (25 g) and zucchini (18 g), with olive oil (3 ml) ~100 kcal · Carbs 15 g | Protein 4 g | Fat 3 g

Daily totals: ~740 kcal · Carbs 89 g (48%) | Protein 23 g (12%) | Fat 33 g (40%)

Friday (~705 kcal)

• Milk feeds: breast milk or formula, about 4 × 140 ml (560 ml) ~375 kcal · Carbs 41 g | Protein 8 g | Fat 20 g
• Breakfast: oat porridge made with water (60 g) with mashed strawberries (25 g) and smooth peanut butter (4 g) stirred in ~75 kcal · Carbs 10 g | Protein 3 g | Fat 3 g
• Lunch: shredded chicken (20 g) with sweet potato (45 g) and soft green beans (25 g), with olive oil (3 ml) ~100 kcal · Carbs 10 g | Protein 7 g | Fat 4 g
• Afternoon snack: plain whole yogurt (55 g) with mashed pear (25 g) ~50 kcal · Carbs 6 g | Protein 2 g | Fat 2 g
• Dinner: crumbled tofu (30 g) with rice (30 g) and chopped broccoli (20 g), with olive oil (2 ml) ~105 kcal · Carbs 11 g | Protein 6 g | Fat 5 g

Daily totals: ~705 kcal · Carbs 78 g (43%) | Protein 26 g (15%) | Fat 34 g (42%)

Saturday (~720 kcal)

• Milk feeds: breast milk or formula, about 4 × 140 ml (560 ml) ~375 kcal · Carbs 41 g | Protein 8 g | Fat 20 g
• Breakfast: plain whole yogurt (60 g) with kiwi (25 g) and whole-wheat toast fingers (11 g) ~80 kcal · Carbs 11 g | Protein 4 g | Fat 2 g
• Lunch: soft frittata fingers: egg (35 g), zucchini (25 g) and potato (35 g) cooked in olive oil (3 ml) ~115 kcal · Carbs 8 g | Protein 5 g | Fat 7 g
• Afternoon snack: mashed avocado (20 g) on whole-wheat toast (9 g) ~55 kcal · Carbs 6 g | Protein 2 g | Fat 3 g
• Dinner: flaked cod (25 g) with couscous (35 g) and cooked tomato (20 g), with olive oil (3 ml) ~95 kcal · Carbs 9 g | Protein 7 g | Fat 3 g

Daily totals: ~720 kcal · Carbs 75 g (42%) | Protein 26 g (14%) | Fat 35 g (44%)

Sunday (~720 kcal)

• Milk feeds: breast milk or formula, about 4 × 140 ml (560 ml) ~375 kcal · Carbs 41 g | Protein 8 g | Fat 20 g
• Breakfast: oat porridge made with water (60 g) with grated cooked apple (35 g) and plain whole yogurt (25 g) ~75 kcal · Carbs 13 g | Protein 2 g | Fat 2 g
• Lunch: mashed chickpeas (35 g) with zucchini (18 g) and potato (35 g), with olive oil (3 ml) ~115 kcal · Carbs 17 g | Protein 4 g | Fat 4 g
• Afternoon snack: plain whole yogurt (55 g) with mashed peach (25 g) ~45 kcal · Carbs 5 g | Protein 2 g | Fat 2 g
• Dinner: shredded chicken (20 g) with cauliflower (25 g) and small pasta (25 g) and a little grated mozzarella (5 g), with olive oil (2 ml) ~110 kcal · Carbs 9 g | Protein 9 g | Fat 4 g

Daily totals: ~720 kcal · Carbs 85 g (47%) | Protein 25 g (14%) | Fat 32 g (39%)

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From 10 to 11 months: what changes

This menu works well for most of the month. Here is what usually changes as your baby gets closer to 11 months:

• 1Textures: from mashed foods with soft lumps to chopped soft pieces and more finger foods.
• 2Self-feeding: more practice with the spoon and the cup. Messy meals are normal and part of learning.
• 3Milk: milk feeds often shrink a little as meals get bigger, but they stay an important part of the day.
• 4Portions: they follow your baby's appetite; the energy ranges in this guide remain approximate.

Next up is the 11-month menu; you can also look back at the 9-month menu. From 12 months on, try the weekly meal planner for 12-23 months.

Weekly menu overview for a 10-month-old baby

Weekly nutritional average

• Average daily energy: ~720 kcal.
• Carbohydrates: around 42-53%.
• Protein: around 12-15%.
• Fat: around 34-44%.

Safety notes for complementary feeding

Frequently asked questions

Use this menu with growth and feeding tracking

To make this menu work day to day, log what your baby eats and how they take it: you will see what they accept, what they refuse, and whether anything doesn't agree with them. You can do that in Raffy, free on Android. For growth, use the WHO baby growth percentile calculator, and for getting started with solids, our baby solids guide.

Once your baby reaches 12 months, a sample menu is no longer enough, and more weekly variety helps. Try our weekly meal planner for babies and kids 12-23 months: a fresh 7-day menu with milk and calorie checks and limits on repeated meals.