Meal planning for your baby is surely one of the most fun elements of weaning, especially if you’re a foodie yourself! Complementary feeding, which usually begins at around six months, is your first chance to plan nutritious meals and snacks to support your baby’s development and overall health. Whether you’re still introducing vegetables or your little one has a taste for a variety of foods, there are so many wonderful options you can choose from.

Here are some jumping-off points to keep you from feeling overwhelmed:

Variety is the spice of life (even with bland baby food).

We suggest you mix it up when it comes to your baby’s meals and snacks. This helps to create good nutritional balance and supports good gut bacteria.

Key foods:

Fruits and vegetables: Do we really need to explain? These are great sources of vitamins, minerals, and fibre (just don’t offer your baby juice). Use a variety of colours and textures to make them visually and tangibly enticing.
Whole grains: These look more boring than a rainbow of fruit and vegetables, but they do provide vital energy and fibre and can be both filling and delicious. Present your baby with yummy whole-grain bread, oats, rice, pasta, and other grains.
Protein: This is important for muscle and tissue growth. Good sources of protein include meat, fish, eggs, beans, and tofu. It’s worth remembering that animal sources are easier on your baby’s gastrointestinal tract than plant-based protein, while plants offer more nutritional value overall. Whether you feel strongly that your baby should be vegan or vegetarian or that neither choice is right for your family, there are plenty of healthy options available.
Dairy: This is a famously good source of calcium and vitamin D, but cow’s milk should not be given to a baby younger than twelve months. Dairy products are potential allergens that should be introduced into your baby’s diet with care, and certain cheeses come with listeria warnings that should keep them off your child’s menu entirely. Offer options like breast milk, formula, or age-appropriate milk alternatives.
Healthy fats: These are important for brain and nervous system development. Fat matters. Offer avocado, smooth nut, and seed butters (be mindful of adverse reactions when introducing any variety to your baby) and include olive oil in cooking.

Plan for regular meals and snacks.

Your baby has a small stomach, so think ‘little and often’ throughout the day. Try to have meals and snacks around the same time (this is good for you too!) to regulate blood sugar and maintain energy. They may need to eat every 2-3 hours, depending on their age and appetite.

A six-month-old doesn’t need three meals a day, for example, but from about 10 months, your baby should be having three meals in addition to their usual milk or formula feeds. Your baby will receive a steady supply of nutrients throughout the day. Keep portion sizes small and avoid forcing them to eat.

Get creative at snacktime.

Feeding your baby should be fun. If you are not a natural foodie, try a baby-targeted cookbook for inspiration. We would also like to share a few ideas.

Blend your baby's favourite fruit, vegetables, and calcium-fortified plant-based milk to make a smoothie. These can be high in sugar, so it's best to check the recipe and nutritional advice. Avoid them before your baby is 12 months old.
Finger foods can be a great way to introduce cooked vegetables that aren’t always popular. You can also try tofu cubes and whole-grain crackers.
Whole grain muffins can be sweetened with finely chopped apples or a great way to introduce vegetables like spinach through a more savoury ecipe.

Analyse food labels.

Go through the labels on any new food you give your baby with a fine-tooth comb. Look for options without added sugar or salt. Avoid foods that contain artificial ingredients or additives.

What are some nutritious baby meal and snack ideas?

Tips from Unii’s Baby Nutrition Journey on planning meals and snacks.