11-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 11 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 3 milk feeds.
• Approximate macro distribution: in this menu, carbs 41-50%, fat 35-45%, protein 14-16% of energy. Single days vary; the week as a whole is what counts.
• Milk: breast milk or formula often still gives close to half of the energy: usually about 400-600 ml/day, and less as solid food grows. This menu counts 3 × 180 ml.
• Textures: soft food chopped into small pieces, plus soft finger foods. Many babies are practicing the cup and the spoon now, so let them join in.
• 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 (~740 kcal)

• Milk feeds: breast milk or formula, about 3 × 180 ml (540 ml) ~360 kcal · Carbs 39 g | Protein 8 g | Fat 19 g
• Breakfast: oat porridge made with water (70 g) with mashed banana (30 g) and plain whole yogurt (30 g) ~95 kcal · Carbs 17 g | Protein 3 g | Fat 2 g
• Lunch: finely chopped chicken (25 g) with rice (30 g) and soft carrot sticks (30 g), with olive oil (3 ml) ~115 kcal · Carbs 11 g | Protein 9 g | Fat 4 g
• Afternoon snack: soft pear slices (55 g) with grated mozzarella (6 g) ~50 kcal · Carbs 8 g | Protein 2 g | Fat 1 g
• Dinner: red lentils (40 g) with small pasta (30 g) and zucchini (25 g), with olive oil (3 ml) ~120 kcal · Carbs 18 g | Protein 6 g | Fat 3 g

Daily totals: ~740 kcal · Carbs 93 g (50%) | Protein 28 g (15%) | Fat 29 g (35%)

Tuesday (~785 kcal)

• Milk feeds: breast milk or formula, about 3 × 180 ml (540 ml) ~360 kcal · Carbs 39 g | Protein 8 g | Fat 19 g
• Breakfast: omelet strips: egg (40 g) cooked in olive oil (2 ml), with whole-wheat toast fingers (12 g) and avocado (20 g) ~140 kcal · Carbs 7 g | Protein 7 g | Fat 9 g
• Lunch: flaked cod (30 g) with potato (50 g) and peas (20 g), with olive oil (3 ml) ~115 kcal · Carbs 13 g | Protein 9 g | Fat 3 g
• Afternoon snack: plain whole yogurt (65 g) with mango (30 g) ~60 kcal · Carbs 8 g | Protein 3 g | Fat 2 g
• Dinner: mashed sweet potato (55 g) with black beans (30 g) and tomato (20 g), with olive oil (3 ml) ~110 kcal · Carbs 18 g | Protein 4 g | Fat 3 g

Daily totals: ~785 kcal · Carbs 85 g (43%) | Protein 31 g (16%) | Fat 36 g (41%)

Wednesday (~710 kcal)

• Milk feeds: breast milk or formula, about 3 × 180 ml (540 ml) ~360 kcal · Carbs 39 g | Protein 8 g | Fat 19 g
• Breakfast: plain whole yogurt (70 g) with kiwi (25 g) and dry rolled oats (8 g) stirred in ~90 kcal · Carbs 12 g | Protein 4 g | Fat 3 g
• Morning snack: soft cooked apple pieces (45 g) ~25 kcal · Carbs 6 g | Protein 0 g | Fat 0 g
• Lunch: flaked salmon (25 g) with quinoa (35 g) and broccoli (25 g), with olive oil (2 ml) ~120 kcal · Carbs 9 g | Protein 8 g | Fat 6 g
• Dinner: chickpea stew: chickpeas (30 g) with carrot (25 g) and couscous (30 g), with olive oil (3 ml) ~115 kcal · Carbs 17 g | Protein 4 g | Fat 4 g

Daily totals: ~710 kcal · Carbs 83 g (46%) | Protein 24 g (14%) | Fat 32 g (40%)

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Thursday (~770 kcal)

• Milk feeds: breast milk or formula, about 3 × 180 ml (540 ml) ~360 kcal · Carbs 39 g | Protein 8 g | Fat 19 g
• Breakfast: banana-oat pancake pieces: banana (40 g), egg (25 g) and dry rolled oats (10 g) cooked in olive oil (2 ml) ~130 kcal · Carbs 16 g | Protein 5 g | Fat 5 g
• Lunch: soft lean beef meatballs (25 g) with potato (50 g) and pumpkin (30 g), with olive oil (3 ml) ~130 kcal · Carbs 12 g | Protein 8 g | Fat 6 g
• Afternoon snack: ripe peach pieces (50 g) with plain whole yogurt (30 g) ~40 kcal · Carbs 6 g | Protein 2 g | Fat 1 g
• Dinner: white beans (30 g) with rice (30 g) and zucchini (20 g), with olive oil (3 ml) ~110 kcal · Carbs 17 g | Protein 4 g | Fat 3 g

Daily totals: ~770 kcal · Carbs 90 g (46%) | Protein 27 g (14%) | Fat 34 g (40%)

Friday (~720 kcal)

• Milk feeds: breast milk or formula, about 3 × 180 ml (540 ml) ~360 kcal · Carbs 39 g | Protein 8 g | Fat 19 g
• Breakfast: oat porridge made with water (70 g) with mashed strawberries (30 g) and smooth peanut butter (4 g) stirred in ~85 kcal · Carbs 12 g | Protein 3 g | Fat 3 g
• Lunch: chicken (25 g) with sweet potato (45 g) and soft green beans (25 g), with olive oil (3 ml) ~110 kcal · Carbs 10 g | Protein 9 g | Fat 4 g
• Afternoon snack: plain whole yogurt (55 g) with soft pear (30 g) ~50 kcal · Carbs 7 g | Protein 2 g | Fat 2 g
• Dinner: tofu (30 g) with rice (30 g) and chopped broccoli (25 g), with olive oil (3 ml) ~115 kcal · Carbs 11 g | Protein 7 g | Fat 6 g

Daily totals: ~720 kcal · Carbs 79 g (43%) | Protein 29 g (16%) | Fat 34 g (41%)

Saturday (~720 kcal)

• Milk feeds: breast milk or formula, about 3 × 180 ml (540 ml) ~360 kcal · Carbs 39 g | Protein 8 g | Fat 19 g
• Breakfast: plain whole yogurt (65 g) with kiwi (25 g) and whole-wheat toast fingers (12 g) ~85 kcal · Carbs 12 g | Protein 4 g | Fat 3 g
• Lunch: frittata fingers: egg (35 g), zucchini (25 g) and potato (40 g) cooked in olive oil (3 ml) ~115 kcal · Carbs 9 g | Protein 5 g | Fat 7 g
• Afternoon snack: mashed avocado (25 g) on whole-wheat toast (7 g) ~60 kcal · Carbs 5 g | Protein 1 g | Fat 4 g
• Dinner: flaked cod (30 g) with couscous (35 g) and cooked tomato (25 g), with olive oil (3 ml) ~100 kcal · Carbs 9 g | Protein 8 g | Fat 3 g

Daily totals: ~720 kcal · Carbs 74 g (41%) | Protein 26 g (14%) | Fat 36 g (45%)

Sunday (~740 kcal)

• Milk feeds: breast milk or formula, about 3 × 180 ml (540 ml) ~360 kcal · Carbs 39 g | Protein 8 g | Fat 19 g
• Breakfast: oat porridge made with water (70 g) with grated cooked apple (30 g) and plain whole yogurt (30 g) ~85 kcal · Carbs 14 g | Protein 3 g | Fat 2 g
• Lunch: mashed chickpeas (35 g) with zucchini (20 g) and potato (40 g), with olive oil (3 ml) ~120 kcal · Carbs 18 g | Protein 4 g | Fat 4 g
• Afternoon snack: plain whole yogurt (55 g) with peach (30 g) ~45 kcal · Carbs 5 g | Protein 2 g | Fat 2 g
• Dinner: chicken (25 g) with cauliflower (30 g) and small pasta (30 g) and grated mozzarella (6 g), with olive oil (2 ml) ~130 kcal · Carbs 11 g | Protein 11 g | Fat 4 g

Daily totals: ~740 kcal · Carbs 87 g (47%) | Protein 28 g (15%) | Fat 31 g (38%)

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From 11 to 12 months: what changes

The first birthday is close. Here is what usually changes in the next weeks:

• 1Textures: from small chopped pieces to larger soft bites, with family food cut into safe shapes.
• 2Family food: the same meals you eat at home, with no added salt or sugar.
• 3Milk: after 12 months, pasteurized whole cow's milk can become the main drink, or breastfeeding can continue. Milk stays part of the day, but meals matter more.
• 4Portions: they follow your baby's appetite; the energy ranges in this guide remain approximate.

Next up is the 12-month menu; you can also look back at the 10-month menu. From 12 months on, try the weekly meal planner for 12-23 months.

Weekly menu overview for an 11-month-old baby

Weekly nutritional average

• Average daily energy: ~740 kcal.
• Carbohydrates: around 41-50%.
• Protein: around 14-16%.
• Fat: around 35-45%.

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.