7-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 7 months

• Estimated daily energy: around 600-750 kcal/day (depending on size, appetite and milk intake). WHO puts average needs at about 615 kcal/day for ages 6-8 months, but individual babies vary.
• Approximate macro distribution in this menu: carbs 44-50%, fat 38-44%, protein 11-13% of energy. Milk still supplies a large share of the fat.
• Milk: breast milk or formula remains the foundation, typically about 600-800 ml/day. This menu uses 720 ml. Figures use standard infant formula values (about 67 kcal per 100 ml); breast milk is similar.
• Meals: WHO suggests 2-3 meals a day plus milk at 6-8 months. This menu has three small meals; if your baby is still on two, drop the dinner and keep the rest.
• Textures: thicker mashes with soft lumps, finely minced meat and flaked fish (check for bones), plus soft finger foods. Offer sips of water in an open cup with meals.
• Iron: iron-rich foods appear most days (meat, fish, egg, lentils, beans, chickpeas), because iron needs rise from about 6 months.
• Allergens: keep offering foods your baby has already tried, and add any new allergen on its own, in a small amount and early in the day. The menu includes egg, fish, yogurt and a thin layer of peanut butter; skip any not yet introduced.
• 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 (~685 kcal)

• Milk feeds: breast milk or formula, about 4 × 150 ml (600 ml) ~400 kcal · Carbs 44 g | Protein 8 g | Fat 22 g
• Breakfast: oat porridge (60 g) with pear (40 g) mashed in ~65 kcal · Carbs 13 g | Protein 2 g | Fat 1 g
• Lunch: mashed sweet potato (40 g), broccoli (20 g) and chicken (20 g), with olive oil (2 ml) ~85 kcal · Carbs 9 g | Protein 7 g | Fat 3 g
• Dinner: plain whole-milk yogurt (50 g) with banana (25 g) mashed in ~55 kcal · Carbs 8 g | Protein 2 g | Fat 2 g
• Bedtime milk: breast milk or formula, 120 ml ~80 kcal · Carbs 9 g | Protein 2 g | Fat 4 g

Daily totals: ~685 kcal · Carbs 83 g (47%) | Protein 21 g (12%) | Fat 32 g (41%)

Tuesday (~690 kcal)

• Milk feeds: breast milk or formula, about 4 × 150 ml (600 ml) ~400 kcal · Carbs 44 g | Protein 8 g | Fat 22 g
• Breakfast: banana (40 g) stirred into oat porridge (50 g) ~70 kcal · Carbs 15 g | Protein 2 g | Fat 1 g
• Lunch: mashed red lentils (35 g), carrot (30 g) and rice (20 g), with olive oil (2 ml) ~95 kcal · Carbs 15 g | Protein 4 g | Fat 2 g
• Dinner: mashed well-cooked egg (25 g) with zucchini (30 g) ~45 kcal · Carbs 1 g | Protein 3 g | Fat 3 g
• Bedtime milk: breast milk or formula, 120 ml ~80 kcal · Carbs 9 g | Protein 2 g | Fat 4 g

Daily totals: ~690 kcal · Carbs 84 g (48%) | Protein 19 g (11%) | Fat 32 g (41%)

Wednesday (~670 kcal)

• Milk feeds: breast milk or formula, about 4 × 150 ml (600 ml) ~400 kcal · Carbs 44 g | Protein 8 g | Fat 22 g
• Breakfast: plain whole-milk yogurt (60 g) with mashed peach (40 g) ~50 kcal · Carbs 7 g | Protein 2 g | Fat 2 g
• Lunch: soft flaked hake (25 g), bones removed, with mashed potato (40 g), green beans (25 g) and olive oil (2 ml) ~90 kcal · Carbs 10 g | Protein 7 g | Fat 2 g
• Dinner: oat porridge (50 g) with stewed apple (30 g) ~50 kcal · Carbs 10 g | Protein 1 g | Fat 1 g
• Bedtime milk: breast milk or formula, 120 ml ~80 kcal · Carbs 9 g | Protein 2 g | Fat 4 g

Daily totals: ~670 kcal · Carbs 80 g (47%) | Protein 20 g (12%) | Fat 31 g (41%)

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Thursday (~675 kcal)

• Milk feeds: breast milk or formula, about 4 × 150 ml (600 ml) ~400 kcal · Carbs 44 g | Protein 8 g | Fat 22 g
• Breakfast: oat porridge (60 g) with mashed mango (30 g) ~60 kcal · Carbs 12 g | Protein 2 g | Fat 1 g
• Lunch: finely minced lean beef (20 g) with mashed pumpkin (40 g), potato (25 g) and olive oil (2 ml) ~85 kcal · Carbs 7 g | Protein 7 g | Fat 4 g
• Dinner: mashed white beans (30 g) and cauliflower (30 g) ~50 kcal · Carbs 9 g | Protein 3 g | Fat 0 g
• Bedtime milk: breast milk or formula, 120 ml ~80 kcal · Carbs 9 g | Protein 2 g | Fat 4 g

Daily totals: ~675 kcal · Carbs 81 g (47%) | Protein 22 g (13%) | Fat 31 g (40%)

Friday (~700 kcal)

• Milk feeds: breast milk or formula, about 4 × 150 ml (600 ml) ~400 kcal · Carbs 44 g | Protein 8 g | Fat 22 g
• Breakfast: plain whole-milk yogurt (60 g) with mashed pear (40 g) ~60 kcal · Carbs 9 g | Protein 2 g | Fat 2 g
• Lunch: soft mash of chicken (20 g), small pasta (25 g) and zucchini (40 g), with olive oil (2 ml) ~95 kcal · Carbs 9 g | Protein 8 g | Fat 3 g
• Dinner: mashed peas (20 g), sweet potato (40 g) and avocado (10 g) ~65 kcal · Carbs 11 g | Protein 2 g | Fat 2 g
• Bedtime milk: breast milk or formula, 120 ml ~80 kcal · Carbs 9 g | Protein 2 g | Fat 4 g

Daily totals: ~700 kcal · Carbs 82 g (46%) | Protein 22 g (12%) | Fat 33 g (42%)

Saturday (~690 kcal)

• Milk feeds: breast milk or formula, about 4 × 150 ml (600 ml) ~400 kcal · Carbs 44 g | Protein 8 g | Fat 22 g
• Breakfast: oat porridge (60 g) with mashed blueberries (20 g) ~55 kcal · Carbs 10 g | Protein 2 g | Fat 1 g
• Lunch: flaked salmon (20 g) with mashed potato (40 g), broccoli (25 g) and olive oil (2 ml) ~100 kcal · Carbs 10 g | Protein 6 g | Fat 4 g
• Dinner: mashed well-cooked egg (25 g) with carrot (40 g) ~55 kcal · Carbs 4 g | Protein 3 g | Fat 3 g
• Bedtime milk: breast milk or formula, 120 ml ~80 kcal · Carbs 9 g | Protein 2 g | Fat 4 g

Daily totals: ~690 kcal · Carbs 77 g (44%) | Protein 21 g (12%) | Fat 34 g (44%)

Sunday (~725 kcal)

• Milk feeds: breast milk or formula, about 4 × 150 ml (600 ml) ~400 kcal · Carbs 44 g | Protein 8 g | Fat 22 g
• Breakfast: oat porridge (50 g) with banana (30 g) and a thin layer of smooth peanut butter (3 g) ~80 kcal · Carbs 13 g | Protein 2 g | Fat 2 g
• Lunch: mashed chickpeas (25 g), zucchini (20 g), rice (30 g) and olive oil (2 ml) ~100 kcal · Carbs 16 g | Protein 3 g | Fat 3 g
• Dinner: minced turkey (20 g) with mashed carrot (40 g) and potato (25 g) ~65 kcal · Carbs 8 g | Protein 7 g | Fat 0 g
• Bedtime milk: breast milk or formula, 120 ml ~80 kcal · Carbs 9 g | Protein 2 g | Fat 4 g

Daily totals: ~725 kcal · Carbs 90 g (50%) | Protein 22 g (12%) | Fat 31 g (38%)

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From 7 to 8 months: what changes

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

• 1Textures: from smooth mashes to mashed, minced and lumpy foods, plus more soft finger foods.
• 2Meals: three meals a day, with an optional snack if your baby seems hungry between meals.
• 3Self-feeding: your baby starts to grab food and the spoon, and drinks from an open cup.
• 4Milk: still the foundation, often around 600-700 ml a day as solids grow.

Ready for the next step? See the 8-month weekly menu (or go back to the 6-month menu). To plan ahead for the first birthday, see the weekly meal planner for 12-23 months.

Weekly menu overview for a 7-month-old baby

Weekly nutritional average

• Average daily energy: ~691 kcal (daily totals range from 670 to 725 kcal).
• Carbohydrates: around 44-50%.
• Protein: around 11-13%.
• Fat: around 38-44%.

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 which foods they accept, which they refuse, and whether anything does not 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.