12-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 12 months

• Estimated daily energy: around 700-900 kcal/day. WHO estimates average total needs of about 894 kcal/day at 12-23 months, with food (besides milk) covering about 550 kcal of that for a breastfed toddler. Individual needs vary with weight, sex and appetite (EFSA).
• Meals: 3 meals plus up to 2 snacks (NHS; WHO suggests 3-4 meals plus 1-2 snacks). This menu has 3 meals, 2 snacks and 3 milk feeds.
• Approximate macro distribution: in this menu, carbs 41-54%, fat 29-42%, protein 16-20% of energy. Protein runs a little high because milk, yogurt, egg, legumes and fish or meat all feature in the week.
• Milk: from 12 months, pasteurized whole cow's milk can be the main drink (NHS), or you can keep breastfeeding. This menu counts 3 × 160 ml of whole milk as an example; ask your pediatrician what amount suits your child, since too much milk can crowd out meals.
• Textures: family food chopped or cut into soft, safe pieces, with no added salt or sugar. Offer water or milk in an open or free-flow cup.
• Iron: keep an iron-rich food in 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 whole cow's milk values (about 63 kcal per 100 ml); breast milk or formula is within a few kcal of that, so the calorie totals hold either way; protein is 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 (~805 kcal)

• Milk feeds: whole cow's milk (or breast milk), about 3 × 160 ml (480 ml) ~300 kcal · Carbs 24 g | Protein 15 g | Fat 16 g
• Breakfast: oat porridge made with water (110 g) with mashed banana (40 g) and plain whole yogurt (25 g) ~130 kcal · Carbs 23 g | Protein 4 g | Fat 3 g
• Morning snack: pear slices (70 g) ~40 kcal · Carbs 11 g | Protein 0 g | Fat 0 g
• Lunch: lentils (35 g) with rice (45 g) and soft carrot (35 g), with olive oil (4 ml) ~145 kcal · Carbs 23 g | Protein 5 g | Fat 4 g
• Afternoon snack: whole-wheat toast fingers (11 g) with sliced banana (35 g) ~60 kcal · Carbs 13 g | Protein 2 g | Fat 0 g
• Dinner: flaked cod (25 g) with potato (70 g) and peas (20 g), with olive oil (3 ml) ~130 kcal · Carbs 17 g | Protein 8 g | Fat 3 g

Daily totals: ~805 kcal · Carbs 111 g (54%) | Protein 34 g (17%) | Fat 26 g (29%)

Tuesday (~820 kcal)

• Milk feeds: whole cow's milk (or breast milk), about 3 × 160 ml (480 ml) ~300 kcal · Carbs 24 g | Protein 15 g | Fat 16 g
• Breakfast: omelet: egg (35 g) cooked in olive oil (3 ml), with whole-wheat toast fingers (14 g) and avocado (18 g) ~140 kcal · Carbs 8 g | Protein 7 g | Fat 10 g
• Morning snack: apple slices, lightly cooked (65 g) ~35 kcal · Carbs 9 g | Protein 0 g | Fat 0 g
• Lunch: pasta (55 g) with cooked tomato (35 g), broccoli (25 g), grated mozzarella (7 g) and olive oil (4 ml) ~155 kcal · Carbs 20 g | Protein 6 g | Fat 6 g
• Afternoon snack: mashed avocado (25 g) on whole-wheat toast (11 g) ~70 kcal · Carbs 7 g | Protein 2 g | Fat 4 g
• Dinner: sweet potato (70 g) with black beans (30 g) and tomato (25 g), with olive oil (3 ml) ~120 kcal · Carbs 20 g | Protein 4 g | Fat 3 g

Daily totals: ~820 kcal · Carbs 88 g (42%) | Protein 34 g (16%) | Fat 39 g (42%)

Wednesday (~795 kcal)

• Milk feeds: whole cow's milk (or breast milk), about 3 × 160 ml (480 ml) ~300 kcal · Carbs 24 g | Protein 15 g | Fat 16 g
• Breakfast: plain whole yogurt (65 g) with kiwi (35 g) and dry rolled oats (18 g) stirred in ~130 kcal · Carbs 20 g | Protein 6 g | Fat 4 g
• Morning snack: mango pieces (55 g) ~35 kcal · Carbs 8 g | Protein 0 g | Fat 0 g
• Lunch: flaked salmon (25 g) with quinoa (45 g) and zucchini (35 g), with olive oil (2 ml) ~125 kcal · Carbs 11 g | Protein 8 g | Fat 6 g
• Afternoon snack: soft pear (65 g) with whole-wheat toast fingers (11 g) ~65 kcal · Carbs 15 g | Protein 2 g | Fat 0 g
• Dinner: chickpeas (30 g) with carrot (30 g) and couscous (45 g), with olive oil (4 ml) ~140 kcal · Carbs 21 g | Protein 5 g | Fat 5 g

Daily totals: ~795 kcal · Carbs 99 g (48%) | Protein 36 g (18%) | Fat 31 g (34%)

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Thursday (~845 kcal)

• Milk feeds: whole cow's milk (or breast milk), about 3 × 160 ml (480 ml) ~300 kcal · Carbs 24 g | Protein 15 g | Fat 16 g
• Breakfast: banana-oat pancakes: banana (50 g), egg (20 g) and dry rolled oats (18 g) cooked in olive oil (3 ml) ~170 kcal · Carbs 24 g | Protein 6 g | Fat 6 g
• Morning snack: peach pieces (75 g) ~30 kcal · Carbs 7 g | Protein 1 g | Fat 0 g
• Lunch: lean beef meatballs (20 g) with potato (65 g) and pumpkin (45 g), with olive oil (4 ml) ~140 kcal · Carbs 15 g | Protein 7 g | Fat 6 g
• Afternoon snack: whole-wheat toast fingers (14 g) with mashed avocado (18 g) ~65 kcal · Carbs 8 g | Protein 2 g | Fat 3 g
• Dinner: white beans (30 g) with rice (45 g) and spinach (25 g), with olive oil (4 ml) ~140 kcal · Carbs 21 g | Protein 5 g | Fat 4 g

Daily totals: ~845 kcal · Carbs 99 g (46%) | Protein 36 g (17%) | Fat 35 g (37%)

Friday (~765 kcal)

• Milk feeds: whole cow's milk (or breast milk), about 3 × 160 ml (480 ml) ~300 kcal · Carbs 24 g | Protein 15 g | Fat 16 g
• Breakfast: oat porridge made with water (110 g) with mashed strawberries (35 g) and smooth peanut butter (4 g) stirred in ~115 kcal · Carbs 17 g | Protein 4 g | Fat 4 g
• Morning snack: soft pear slices (70 g) ~40 kcal · Carbs 11 g | Protein 0 g | Fat 0 g
• Lunch: chicken (20 g) with sweet potato (65 g) and green beans (35 g), with olive oil (4 ml) ~125 kcal · Carbs 14 g | Protein 8 g | Fat 5 g
• Afternoon snack: plain whole yogurt (40 g) with halved blueberries (25 g) ~40 kcal · Carbs 6 g | Protein 2 g | Fat 1 g
• Dinner: tofu (25 g) with rice (50 g) and broccoli (30 g), with olive oil (4 ml) ~145 kcal · Carbs 17 g | Protein 6 g | Fat 6 g

Daily totals: ~765 kcal · Carbs 89 g (45%) | Protein 35 g (18%) | Fat 32 g (37%)

Saturday (~755 kcal)

• Milk feeds: whole cow's milk (or breast milk), about 3 × 160 ml (480 ml) ~300 kcal · Carbs 24 g | Protein 15 g | Fat 16 g
• Breakfast: plain whole yogurt (55 g) with kiwi (35 g) and whole-wheat toast fingers (18 g) ~100 kcal · Carbs 15 g | Protein 5 g | Fat 3 g
• Morning snack: mango pieces (65 g) ~40 kcal · Carbs 10 g | Protein 1 g | Fat 0 g
• Lunch: frittata: egg (35 g), zucchini (30 g) and potato (55 g) cooked in olive oil (4 ml) ~140 kcal · Carbs 12 g | Protein 6 g | Fat 8 g
• Afternoon snack: whole-wheat toast (11 g) with mozzarella (7 g) ~50 kcal · Carbs 5 g | Protein 3 g | Fat 2 g
• Dinner: flaked cod (25 g) with couscous (55 g) and cooked tomato (35 g), with olive oil (4 ml) ~125 kcal · Carbs 14 g | Protein 8 g | Fat 4 g

Daily totals: ~755 kcal · Carbs 80 g (41%) | Protein 38 g (20%) | Fat 33 g (39%)

Sunday (~795 kcal)

• Milk feeds: whole cow's milk (or breast milk), about 3 × 160 ml (480 ml) ~300 kcal · Carbs 24 g | Protein 15 g | Fat 16 g
• Breakfast: oat porridge made with water (110 g) with grated cooked apple (40 g) and plain whole yogurt (25 g) ~115 kcal · Carbs 20 g | Protein 4 g | Fat 3 g
• Morning snack: peach slices (75 g) ~30 kcal · Carbs 7 g | Protein 1 g | Fat 0 g
• Lunch: mashed chickpeas (30 g) with spinach (25 g) and potato (55 g), with olive oil (4 ml) ~135 kcal · Carbs 20 g | Protein 4 g | Fat 5 g
• Afternoon snack: sliced banana (45 g) with whole-wheat toast fingers (11 g) ~70 kcal · Carbs 15 g | Protein 2 g | Fat 1 g
• Dinner: chicken (20 g) with cauliflower (35 g) and pasta (45 g), with olive oil (4 ml) ~145 kcal · Carbs 15 g | Protein 9 g | Fat 5 g

Daily totals: ~795 kcal · Carbs 101 g (50%) | Protein 35 g (17%) | Fat 30 g (33%)

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After 12 months: what changes

This menu is a good starting point for the first weeks after the birthday. As your toddler grows, you will usually notice:

• 1Textures: larger soft bites and more of the same dishes the family eats, cut into safe shapes.
• 2Family food: shared meals with no added salt or sugar; avoid sugary drinks and keep sweets for rare occasions.
• 3Rhythm: three meals plus up to two snacks; milk stays part of the day but should not replace meals.
• 4Variety: repeating the same seven days gets boring fast. A planner that rotates foods keeps iron sources, fish, fruit and vegetables coming.

Ready for something fresh every week? Use the weekly meal planner for 12-23 months. You can also look back at the 11-month menu.

Weekly menu overview for a 12-month-old baby

Weekly nutritional average

• Average daily energy: ~795 kcal.
• Carbohydrates: around 41-54%.
• Protein: around 16-20%.
• Fat: around 29-42%.

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.

Your baby is 12 months, so the next step is variety. Build a fresh week every time with our free weekly meal planner for babies and kids 12-23 months: a 7-day menu with milk and calorie checks and limits on repeated meals.