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

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

Nutritional foundations at 6 months

• Estimated daily energy: around 550-700 kcal/day, most of it from milk. WHO puts average needs at about 615 kcal/day for ages 6-8 months, but individual babies vary with size and appetite.
• Approximate macro distribution in this menu: carbs 42-50%, fat 41-47%, protein 9-11% of energy. Fat is high because milk is still the main food; the carb share grows as solids take over.
• Milk: breast milk or formula stays the main food, typically about 700-900 ml/day on demand. This menu uses 750 ml. Figures use standard infant formula values (about 67 kcal per 100 ml); breast milk is similar.
• Meals and portions: start with one small meal a day and add a second as your baby gets used to it. Portions begin at a few teaspoons and build up toward about half a 250 ml cup per meal (WHO); the amounts in this menu are for the end of the month. If your baby is just starting, use only the lunch from any day and keep milk feeds as usual.
• Readiness: most babies are ready around 6 months: they sit with support, hold their head steady, and show interest in food. Check with your pediatrician if you are unsure.
• Textures: smooth purees and soft mashes, or soft finger-size sticks if you follow baby-led weaning (BLW). Offer sips of water in an open cup with meals.
• Iron: iron needs rise around 6 months, so most days include an iron-rich food: meat, fish, egg, lentils or beans (iron-fortified infant cereal is another option).
• Allergens: common allergens can be offered early, one at a time and in age-appropriate forms. This menu has cod on Wednesday, egg on Friday and peanut butter on Sunday; skip any your baby has already tried.
• Amounts: food weights are cooked, ready-to-eat amounts, estimated from USDA FoodData Central values with no added salt or sugar. Your portions will differ.

Daily meal details

Monday (~630 kcal)

• Milk feeds: breast milk or formula, about 4 × 150 ml (600 ml) ~400 kcal · Carbs 44 g | Protein 8 g | Fat 22 g
• Lunch: smooth puree of sweet potato (60 g), red lentils (30 g) and olive oil (2 ml) ~95 kcal · Carbs 17 g | Protein 4 g | Fat 2 g
• Afternoon snack: pear (60 g) puree ~35 kcal · Carbs 9 g | Protein 0 g | Fat 0 g
• Bedtime milk: breast milk or formula, 150 ml ~100 kcal · Carbs 11 g | Protein 2 g | Fat 5 g

Daily totals: ~630 kcal · Carbs 81 g (50%) | Protein 14 g (9%) | Fat 29 g (41%)

Tuesday (~630 kcal)

• Milk feeds: breast milk or formula, about 4 × 150 ml (600 ml) ~400 kcal · Carbs 44 g | Protein 8 g | Fat 22 g
• Lunch: smooth puree of carrot (50 g), chicken (20 g) and olive oil (2 ml) ~65 kcal · Carbs 4 g | Protein 7 g | Fat 3 g
• Afternoon snack: banana (50 g) mashed with iron-fortified infant cereal (5 g dry) prepared with water ~65 kcal · Carbs 15 g | Protein 1 g | Fat 0 g
• Bedtime milk: breast milk or formula, 150 ml ~100 kcal · Carbs 11 g | Protein 2 g | Fat 5 g

Daily totals: ~630 kcal · Carbs 74 g (47%) | Protein 18 g (11%) | Fat 30 g (42%)

Wednesday (~625 kcal)

• Milk feeds: breast milk or formula, about 4 × 150 ml (600 ml) ~400 kcal · Carbs 44 g | Protein 8 g | Fat 22 g
• Lunch: soft mash of potato (40 g), zucchini (30 g) and cod (20 g) with olive oil (2 ml) ~75 kcal · Carbs 9 g | Protein 6 g | Fat 2 g
• Afternoon snack: mashed avocado (30 g) ~50 kcal · Carbs 3 g | Protein 1 g | Fat 4 g
• Bedtime milk: breast milk or formula, 150 ml ~100 kcal · Carbs 11 g | Protein 2 g | Fat 5 g

Daily totals: ~625 kcal · Carbs 67 g (42%) | Protein 17 g (11%) | Fat 33 g (47%)

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Thursday (~600 kcal)

• Milk feeds: breast milk or formula, about 4 × 150 ml (600 ml) ~400 kcal · Carbs 44 g | Protein 8 g | Fat 22 g
• Lunch: smooth puree of pumpkin (60 g), lean beef (20 g) and olive oil (2 ml) ~70 kcal · Carbs 3 g | Protein 6 g | Fat 4 g
• Afternoon snack: stewed apple (60 g) puree ~30 kcal · Carbs 8 g | Protein 0 g | Fat 0 g
• Bedtime milk: breast milk or formula, 150 ml ~100 kcal · Carbs 11 g | Protein 2 g | Fat 5 g

Daily totals: ~600 kcal · Carbs 66 g (43%) | Protein 16 g (11%) | Fat 31 g (46%)

Friday (~625 kcal)

• Milk feeds: breast milk or formula, about 4 × 150 ml (600 ml) ~400 kcal · Carbs 44 g | Protein 8 g | Fat 22 g
• Lunch: soft mash of potato (40 g), peas (25 g) and well-cooked egg (20 g), with olive oil (2 ml) ~105 kcal · Carbs 12 g | Protein 5 g | Fat 4 g
• Afternoon snack: peach (55 g) puree ~20 kcal · Carbs 5 g | Protein 0 g | Fat 0 g
• Bedtime milk: breast milk or formula, 150 ml ~100 kcal · Carbs 11 g | Protein 2 g | Fat 5 g

Daily totals: ~625 kcal · Carbs 72 g (46%) | Protein 15 g (10%) | Fat 31 g (44%)

Saturday (~635 kcal)

• Milk feeds: breast milk or formula, about 4 × 150 ml (600 ml) ~400 kcal · Carbs 44 g | Protein 8 g | Fat 22 g
• Lunch: smooth puree of broccoli (30 g), sweet potato (40 g) and salmon (20 g), with olive oil (2 ml) ~100 kcal · Carbs 9 g | Protein 6 g | Fat 4 g
• Afternoon snack: mango (60 g) puree ~35 kcal · Carbs 9 g | Protein 0 g | Fat 0 g
• Bedtime milk: breast milk or formula, 150 ml ~100 kcal · Carbs 11 g | Protein 2 g | Fat 5 g

Daily totals: ~635 kcal · Carbs 73 g (46%) | Protein 16 g (10%) | Fat 31 g (44%)

Sunday (~635 kcal)

• Milk feeds: breast milk or formula, about 4 × 150 ml (600 ml) ~400 kcal · Carbs 44 g | Protein 8 g | Fat 22 g
• Lunch: smooth puree of carrot (45 g), white beans (30 g) and olive oil (2 ml) ~75 kcal · Carbs 11 g | Protein 3 g | Fat 2 g
• Afternoon snack: oat porridge (50 g) stirred with a little smooth peanut butter (4 g) thinned with warm water ~60 kcal · Carbs 7 g | Protein 2 g | Fat 3 g
• Bedtime milk: breast milk or formula, 150 ml ~100 kcal · Carbs 11 g | Protein 2 g | Fat 5 g

Daily totals: ~635 kcal · Carbs 73 g (46%) | Protein 15 g (9%) | Fat 32 g (45%)

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From 6 to 7 months: what changes

Over the next weeks, feeding usually evolves in these ways:

• 1Meals: from one small meal to two, and then toward 2-3 meals a day by 7-8 months.
• 2Textures: from smooth purees to thicker mashes with soft lumps, plus soft finger foods.
• 3Portions: from teaspoons to around half a cup per meal; milk is still the main food.
• 4Variety: more vegetables, fruit, iron-rich foods and allergens, one new food at a time.

When your baby is comfortable with two meals a day, move on to the 7-month weekly menu. To plan ahead for the first birthday, see the weekly meal planner for 12-23 months.

Weekly menu overview for a 6-month-old baby

Weekly nutritional average

• Average daily energy: ~626 kcal (daily totals range from 600 to 635 kcal).
• Carbohydrates: around 42-50%.
• Protein: around 9-11%.
• Fat: around 41-47%.

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 which foods they accept, which they refuse, and any reaction when you introduce a new allergen. 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.