Solid Starts - First 100 Days

First 100 Days:
Daily Meal Plan

for Starting Solids
Back to Table of Contents ©2023 Solid Starts Inc | 1

Foods Introduced in the First 100 Days
Cannellini
Broccoli Olive Oil Mango Cauliflower Oats Apple Egg Corn Bell Pepper Chickpeas Lemon
Beans
Kidney
Peanut Rice Pear Chayote Artichoke Tomato Avocado Tortilla Nopal Lime Cantaloupe
Beans
Black Pumpkin Sweet Goat Sunflower Wheat

Yogurt Butter Milk Beets Bread Ricotta
Beans Seeds Potato Cheese Seeds Farina
Acorn Green
Zucchini Papaya Buckwheat Chicken Garlic Sesame Persimmon Noodles Okra Star Fruit
Squash Beans
Chicken
Pork Edamame Vinegar Tofu Ginger Turnip Pineapple Onion Mushroom Blueberry Orange
Liver
Coconut Collard
Coconut Chia Seed Sapodilla Banana Quinoa Plantain Lentils Turmeric Cucumber Labneh
Milk Greens

Foods Introduced in the First 100 Days
Salmon Raspberry Potato Asparagus Mozzarella Sardines Almonds Pumpkin Pasta Lamb Bulgur Peas
Pinto
Blackberry Mascarpone Bok Choy Cashew Romaine Trout Spinach Kiwi Strawberry Beef Carrot
Beans
Cottage
Walnut Taro Tilapia Snow Peas Turkey Guava Grapefruit Leeks Ramps Pecans Asian Pear
Cheese
Spaghetti Queso Sour

Cabbage Rutabaga Cod Celery Hazelnut
Squash Fresco Cream
Jicama Watermelon Figs Kimchi Mackerel Pizza

Table of Contents
How to Use This Plan................................................. 5
Week 1....................................................................... 14
Week 2...................................................................... 25
Week 3...................................................................... 36
Week 4......................................................................50
Week 5......................................................................64
Week 6...................................................................... 78
Week 7...................................................................... 93
Week 8.................................................................... 109
Week 9.....................................................................125
Week 10................................................................... 150
Week 11....................................................................176
Week 12...................................................................200
Week 13................................................................... 226
Weeks 14 + 15.......................................................... 253

How to Use This Plan
The time has come to offer solid food to baby, and you may feel mixed emotions, including anxiety, excitement, hesitation, hope, and stress.
This plan offers a framework to get you started.
In the first 100 days, the goal is to introduce common food allergens and a wide variety of first foods in an age-appropriate way. This plan
supports the developmental and nutritional needs of a 6- to 12-month-old baby who is ready to start solids, as well as babies transitioning
from purées to table food. It includes step-by-step daily menus, and weekly meal plans to introduce and repeat exposure to common food
allergens. Perhaps most importantly, this plan helps you focus on the joy of sharing food.
This plan is intended to be adaptable because there is no one “perfect” first food. Food is culture, and within each culture, there are lots
of healthy and safe options. This plan introduces more than 100 new foods over the first 100 days, with substitution ideas to suit your
circumstances, preferences, and tastes. The key is to offer variety: research shows that babies who build familiarity with food colors, tastes,
and textures between 6 and 12 months of age are more likely to accept those foods in toddlerhood and beyond.1,2,3,4,5
If the pace feels overwhelming, it is okay to slow down and cater the plan to your own pace—simply serve leftovers or repeat
an old menu or even stick with human milk or formula for a day or two. It’s also okay to skip a new food altogether or swap
it with a substitute. If baby’s healthcare provider tells you to add more iron to baby’s diet, see our list of iron-rich foods that
you can add to any day’s menu in the plan. If baby is constipated, add some high-fiber foods to help loosen stools.
For easy navigation within the document, click on any week in the table of contents to jump to the corresponding weekly
meal plan, and then click on any meal to jump to the corresponding recipe. Likewise, click on bolded, underlined text to
jump to a corresponding page in this guide or a page on solidstarts.com. The food icons are also links; click to access
the corresponding page in the First Foods® database, where you can find nutrition and allergen information, as
well as information on how to safely cut and cook foods for baby.
Finally, if you want to print this guide, we recommend only printing one or two weeks at a time. The document is long,
and as your and baby’s needs shift over time, you may decide to mix and match menus to suit your circumstances.
1
Northstone, K. et al. (2001). The effect of age of introduction to lumpy solids on foods eaten and reported feeding difficulties at 6 and 15 months. Journal of Human Nutrition and Dietetics, 14, 43-54.
2
Emmett, P. M., Hays, N. P., & Taylor, C. M. (2018). Antecedents of picky eating behaviour in young children. Appetite, 130, 163–173. https://doi.org/10.1016/j.appet.2018.07.032
3
Cardona Cano, S., Hoek, H. W., & Bryant-Waugh, R. (2015). Picky eating. Current Opinion in Psychiatry, 28(6), 448–454. https://doi.org/10.1097/yco.0000000000000194
4
Steinsbekk, S., Bonneville-Roussy, A., Fildes, A., Llewellyn, C. H., & Wichstrøm, L. (2017). Child and parent predictors of picky eating from preschool to school age. International Journal of Behavioral Nutrition and Physical
Activity, 14(1). https://doi.org/10.1186/s12966-017-0542-7
5
Cole, N. C., An, R., Lee, S. Y., & Donovan, S. M. (2017). Correlates of picky eating and food neophobia in young children: a systematic review and meta-analysis. Nutrition Reviews, 75(7), 516–532. https://doi.org/10.1093/nutrit/
nux024

Finger Food First

There are different approaches to feeding solid food to baby, and there is no developmental need to start with purées. Some caregivers
and parents prefer spoon-feeding purées, while others let baby take the lead with finger food first. This plan combines these two popular
approaches to teach baby how to self-feed.
For example, many menus suggest offering a food in two ways: as a finger food that baby can pick up, hold, and munch, and as a mashed or
puréed food that can be pre-loaded on a spoon for baby to grab. Combining finger food and responsive spoon-feeding allows baby to reap the
benefits of both methods. Don’t worry if baby puts the wrong end of a spoon in their mouth or gets more finger food on their face or floor than
in their mouth. Baby is just starting to figure out they can feed themselves, and exploring, playing, and getting messy are part of the journey.
If starting solids with finger food makes you nervous, you have options: the menus are easily adapted by simply mashing, blending, or pulsing
the ingredients. How you decide to introduce food to your baby is a personal decision. Should you choose to purée foods, we encourage you
to start introducing finger food by 8 months of age. If baby is still on purées beyond that age, see our Courses page for video tutorials on
transitioning from purées to table food.
You will see that the first week introduces seven new foods, but in fact, you may introduce as many or as few foods as you and baby are ready
to try. The advice to introduce one new food every two to three days is outdated and unnecessary for most foods, except for common allergens;
this plan takes those factors into account. Use this plan as a framework and know it’s okay to swap out a new food introduced with one
of your favorites. It is also okay to flavor any of these foods with human milk and/or formula to give baby a familiar taste. Be sure to read
how to safely heat and store the leftovers.

Set Your Feeding Schedule

Like so many aspects of parenting, feeding is personal and it is up to you to decide what time of day to offer solid foods. There is not a
perfect time of day to offer solids.
Babies do not consume much in solid foods, and breast or bottle feeds remain the primary source of nutrition during this transition phase;
as such, make starting solids easy for you and pick a time of day that best suits your life and schedule. That said, consider introducing
common food allergens earlier in the day to limit the risk of an allergic reaction in the evening when it may be more difficult to quickly
contact your healthcare team.
Bottom line: Do what works for you and your baby and if you are unsure where to start, check out all our sample feeding schedules by age.

Consider Iron and Other Key Nutrients

Learning how to feed oneself takes time. Now is the time for baby to practice, even if that means the child becomes frustrated or has little
success getting food in the belly at first. It might be tempting to resort to spoon-feeding or pressure baby to eat and consume even if they
are only ready to touch and squeeze the food offered to them. Focusing on consumption rather than practice can backfire, slow the process of
learning to eat, and trap you in a cycle where you’re doing most of the work for baby to eat.
When you start with finger foods first, you may have meals where baby gets little to no solids in their belly. This is safe and normal, especially
at 6 and 7 months old. In fact, baby’s primary source of nutrition should come from human milk and/or formula through the first year of life.
In other words, solid food should complement (not replace) the critical nutrients in human milk and/or formula. While the menus in this plan do
not detail milk feeds, you should continue offering the breast and/or bottle while working through this plan and beyond.
While baby may not consume much at every food offering, it’s important to know that iron is an essential nutrient babies often get from solid
foods. Between 4 and 6 months of age, the iron reserves in baby’s body are naturally depleted, and while human milk and/or formula offer some
iron, it is often not enough for babies who are 6 months of age and older.6,7
6
Do infants get enough iron from breast milk? (2021). Centers for Disease Control and Prevention. https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/iron.html
7
Kazal, L.A. (2002). Prevention of Iron Deficiency in Infants and Toddlers. American Family Physician, 66(7):1217-1225. Retrieved from: https://www.aafp.org/afp/2002/1001/p1217.html

Foods high in iron include beans, eggs, lentils, mackerel, nuts, red meat, sardines, and tofu—and at least one or more of these foods are served
each week of the plan. If you want to offer even more iron in baby’s diet, consider the following tips for adding iron-rich foods to baby’s meals:
• Red meat is the most effective way to add iron to baby’s diet. Make a big batch of kebabs, meatballs, or patties with ground beef,
goat, or lamb to keep in the freezer. These foods are easy-to-grab and a great shape for promoting oral-motor skills while boosting
iron in the diet.
• For plant-based babies, encourage increased iron levels by offering iron-rich plant foods alongside
foods with lots of vitamin C, which helps the body absorb more iron than it otherwise would. Make
a big batch of bean cakes, pancakes made with iron-rich flour, or tofu burgers to supplement
any menu in the plan.
• Sprinkle a ground-up iron-rich seed to quickly boost iron in a meal. The menus in this plan
often suggest hemp seeds, but you can easily swap them for chia seeds, pumpkin seeds, or
sunflower seeds.
• Ground-up sesame seed and ground-up tree nuts are rich in iron, and make a great addition to
any menu in the plan after these common food allergens are safely introduced.
• Incorporate a mash of iron-rich foods like beans, ground meat, or sardines into vegetables,
yogurt, and other soft, scoopable foods.
• Opt for breads, pastas, and grains fortified with iron, including infant cereals which are
great substitutes for the porridge recipes in this plan.
If baby gets very little solid food in the belly, prioritize serving iron-rich foods prepared in
whatever way is easiest for the child to consume. Avoid pushing baby to take in more food
than the child is capable or willing to eat. If you suspect your baby is not getting enough
iron, talk to your baby’s medical team rather than forcing or pressuring baby to eat.
Finally, try to avoid tracking the number of bites or intake of any particular nutrient in the
diet, even iron. Counting grams can lead to a “nutrition trap” that leaves you with more
anxiety and less joy at the table, and potentially resulting in less consumption and
more resistance by baby. Research also shows that these behaviors are associated
with picky eating in toddlerhood and beyond.8,9
8
Taylor, C. M., & Emmett, P. M. (2018). Picky eating in children: causes and consequences. Proceedings of the Nutrition Society, 78(02), 161–169. https://doi.org/10.1017/s0029665118002586
9
Harris, G., & Mason, S. (2017). Are There Sensitive Periods for Food Acceptance in Infancy? Current Nutrition Reports, 6(2), 190–196. https://doi.org/10.1007/s13668-017-0203-0

Start Early with Allergens

In 2015, a groundbreaking study demonstrated that the early introduction of peanuts to at-risk babies
could reduce the risk of developing peanut allergy by as much as 81%.10 In other words, delaying the
introduction of common allergens may increase the likelihood of allergies developing.11 This is why many
allergists and medical institutions now recommend introducing allergens before a baby’s first birthday.12
The plan introduces common food allergens (dairy, egg, finned fish, peanut, sesame, selected tree nuts, soy, and wheat) as well as coconut,
which is a rare food allergy, but classified as a tree nut by the United States Food and Drug Administration and thus treated as an allergen in
this plan. The plan does not introduce shellfish because it is notorious for causing food poisoning (to which babies are more susceptible) and
tends to be difficult for babies to chew. There is also insufficient evidence to suggest that introducing shellfish early in a baby’s life prevents
shellfish allergy from developing.
Before introducing a common food allergen, read the frequently asked allergen questions and know the symptoms of an allergic reaction
so you know what to look for as baby eats. When the plan introduces a new allergen, follow the directions in the How to Serve section, where
you will find specific information on quantity and pacing. Should baby develop an allergy to any of the foods listed in this plan, utilize a menu
from another day.
When the plan introduces a new food allergen, follow the directions in the How to Serve section, where you will find specific information on
quantity and pacing. Sometimes baby may not consume much or any of the food, and that is okay. Do not force feed baby; instead, try again
tomorrow, and repeat the recipe and serving instructions from the introduction day. If baby shows no symptoms of an allergic reaction upon
ingesting the food, move onto the next day in the plan.
Note that food allergens in the plan are identified as common “IgE” allergens. For individuals with allergies to these foods, the immune system
overreacts by producing antibodies called Immunoglobulin E. These antibodies are responsible for the allergic reaction, which typically appears
shortly after ingestion and can include itchy rash, swelling, vomiting/diarrhea, trouble breathing, and decreased blood pressure.
It is important to recognize that any food can trigger an allergic reaction, even if the food is not identified as a common allergen. If your baby
has severe eczema or an existing allergy to another food, consult with a pediatric allergist before introducing common allergens, as these
conditions are associated with a greater risk of food allergy.13,14 If you have difficulty obtaining an allergist appointment within the recommended
time frame (4-6 months of age), talk to your pediatrician or family practice doctor for guidance.
10
Roberts, G., Sayre, P. H., Bahnson, H. T., Radulovic, S., Santos, A. F., Brough, H. A., Phippard, D., Basting, M., Feeney, M. K., Turcanu, V., Sever, M. L., Lorenzo, M., & Plaut, M. (2015). Randomized Trial of Peanut Consumption in
Infants at Risk for Peanut Allergy. The New England Journal of Medicine, 372(9), 803–813. https://doi.org/10.1056/nejmoa1414850
11
Fleischer, D. M., Spergel, J. M., Assa’ad, A. H., & Pongracic, J. A. (2013). Primary Prevention of Allergic Disease Through Nutritional Interventions. The Journal of Allergy and Clinical Immunology: In Practice, 1(1), 29–36.
https://doi.org/10.1016/j.jaip.2012.09.003
12
Learning Early About Peanut Allergy (LEAP). (2022). Food Allergy Research & Education. Retrieved 2022, from https://www.foodallergy.org/resources/learning-early-about-peanut-allergy-leap
13
Scientists identify unique subtype of eczema linked to food allergy. (2019). National Institutes of Health (NIH). https://www.nih.gov/news-events/news-releases/scientists-identify-unique-subtype-eczema-linked-food-allergy
14
What Is a Food Allergy? (2022). Food Allergy Research & Education. Retrieved 2022, from https://www.foodallergy.org/resources/what-food-allergy

Introduce An Allergen, Then Repeat, Repeat, Repeat

Once a common food allergen is introduced in the plan, it is repeated at least twice weekly. This regular and sustained exposure to allergens
is intentional: repeat exposure helps baby’s body build a tolerance to the food. In other words, baby does not get the full preventative benefit
of early allergen introduction if the food is only offered once or twice, then rarely or never again.
As baby begins to eat a wider variety of foods, pay particular attention to ingredients on the food labels of store-bought processed foods.
This includes bread, dairy alternatives, oatmeal, noodles/pasta, nut butters and peanut butter, tofu, and yogurt. These foods often contain
common food allergens, and it is important to make sure common food allergens are safely introduced before you offer these foods to baby.
During baby’s transition to solid foods, the child may develop a contact rash, a harmless skin reaction that is not an allergic reaction, but that
many caregivers and parents often mistake as one. Contact rashes appear when baby’s skin touches acidic foods, like lemon, lime, orange,
pineapple, raspberry, strawberry, tomato, and yogurt. The rash typically shows up around the mouth and chin, and usually dissipates within
minutes once the skin is gently cleansed. We recommend patting the skin with a wet washcloth, rather than rubbing, which can worsen the rash.
To help protect the skin from acidic foods you can apply a barrier ointment, such as pure petroleum jelly or a plant-based oil/wax blend, to the
face before mealtime. Learn more about the difference between a contact rash and an allergic reaction.
How to Use This Plan If Baby Has A Food Allergy

At any point in the plan, you may substitute ingredients to meet the circumstances of your child. You do not need to stop the plan or skip a
week, simply swap the allergenic food for a suitable substitute. Here are some common substitutions:
• Cow’s Milk. Try a plant-based alternative like soy milk or pea milk once soy and/or pea have been safely introduced. Soy milk
is often fortified with iron—an added bonus. Once tree nuts have been safely introduced, you can use a milk made of these
common food allergens.
• Egg. Eggs are the trickiest ingredient to substitute because they serve multiple purposes. Check out our egg substitutions
ideas and use a substitute that is appropriate for the recipe you’re preparing.
• Finned Fish. For the purpose of this plan, try substituting freshly flaked fish with ground meat or beans.
• Peanut and Tree Nuts. For babies with peanut allergy, or an allergy to a specific tree nut, opt for sunflower seeds or
sunflower seed butter. Alternatively, try another finely ground-up tree nut or an unsweetened (honey-free) nut butter
after that tree nut is ruled out as an allergen.

• Soy. Instead of tofu, use beans, ground meat, or a dairy-product like fresh mozzarella cheese, ricotta cheese, or yogurt.
For recipes that call for edamame, use garden peas or bean of your choice.
• Wheat. Like egg, the best wheat substitute depends on the recipe. Swap coconut flakes when a recipe calls for rolling
slippery foods in breadcrumbs. Try lentil pasta instead of wheat pasta. Opt for corn tortilla or another wheat-free bread
when bread is on the menu.
• Yogurt. Consider a plant-based alternative like coconut yogurt. After soy and tree nuts are safely introduced,
you can use a yogurt made of these common food allergens.
A Word on FPIES
Food Protein-Induced Enterocolitis Syndrome (FPIES) is a relatively uncommon food allergy in children that can be severe and
life-threatening. Unlike most food allergy reactions that occur within minutes of contact with a specific food trigger, FPIES
allergic reactions occur within hours after consuming a particular food. For this reason, FPIES is sometimes known as a delayed
food allergy.
The most common food culprits are cow’s milk products (such as formula), oats, rice, and soy, followed by other foods like
avocado, banana, barley, eggs, green beans, meats, peas, poultry, seafood, squash, and sweet potatoes.
FPIES is extremely rare in exclusively breastfed infants.15 The classic presentation of FPIES is an infant who recently switched
from human milk to formula or started solids and begins vomiting between 1 to 4 hours and experiencing diarrhea between
5 to 10 hours after eating the specific food culprit. Other symptoms include low blood pressure, low body temperature,
extreme pallor, repetitive vomiting, and significant dehydration. Thankfully, most cases of FPIES will completely resolve during
toddlerhood. If a child has been diagnosed with FPIES, they must be followed closely by an allergist/immunologist and/or
pediatric gastroenterologist.
15
Nowak-Węgrzyn, A., Chehade, M., Groetch, M. E., Spergel, J. M., Wood, R. A., Allen, K., Atkins, D., Bahna, S., Barad, A. V., Berin, C., Brown Whitehorn, T., Burks, A. W., Caubet, J. C., Cianferoni, A., Conte, M., Davis, C., Fiocchi,
A., Grimshaw, K., Gupta, R., . . . Greenhawt, M. (2017). International consensus guidelines for the diagnosis and management of food protein–induced enterocolitis syndrome: Executive summary—Workgroup Report of the
Adverse Reactions to Foods Committee, American Academy of Allergy, Asthma & Immunology. Journal of Allergy and Clinical Immunology, 139(4), 1111-1126.e4. https://doi.org/10.1016/j.jaci.2016.12.966

Share Meals with Baby Your Meal

Ideas for shareable family meals begin in Week 3 of the plan. As the weeks go on, there are
increasingly more suggested meals to share together. In fact, you can share food with
baby from the very first bite.
Eating solid foods is a new skill, and babies need to see how it’s done to understand
what to do. Baby learns by watching you model how to enjoy a wide variety of
nourishing and flavorful foods. An added incentive to share a meal together: research
shows that serving even one family meal per week is protective against picky eating.16
We encourage you to try the plan’s suggested family meal recipes or choose a recipe
from your favorite cookbooks using new foods suggested for the day. Our foods and
recipes are suggestions meant to make this transition as easy as possible, though
once you gain confidence, go ahead and swap in recipes that you, your family, and
baby enjoy. Baby can often eat what you eat, and substitutions are an excellent time
to stretch your skills. Use our free First Foods® database to double check whether
a food is safe and find preparation guidance.
As you cook, don’t be shy about flavor. Babies do not need bland foods. Offering
flavorful foods early and often can help build skills to appreciate a wide variety of
foods. Use your favorite herbs and spices when preparing food for baby and hold
on the salt and sugar, which are not recommended as seasonings in the first year
of life. Feeling unsure and want to learn more about a particular seasoning? Look
it up in the free First Foods® database.
It can be hard to avoid the influence of the baby food industry and the idea that
your baby needs special foods prepared for them, but the industry messaging is
simply not true. As long as a dish has some fresh and nourishing ingredients, baby
can join you in eating what you are preparing for yourself, including pizza which is
suggested as a celebratory meal on Day 100 of the plan!
Baby's Meal
16
Emmett, P. M., Hays, N. P., & Taylor, C. M. (2018). Antecedents of picky eating behaviour in young children. Appetite, 130, 163–173. https://doi.org/10.1016/j.appet.2018.07.032

Week 1
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Week 1: Meal Plan Overview
Day Solid Foods Meal Family Meal to Share with Baby New Food Introduced Common IgE Allergens
Broccoli
1 Broccoli Two Ways None Hemp Seeds None
Olive Oil
2 Mango or Banana Two Ways None Mango None
3 Cauliflower Two Ways None Cauliflower None
4 Oatmeal Two Ways None Oats None
Broccoli or Cauliflower Florets
5 None Cannellini Bean None
Mashed Cannellini Beans
6 Mango Two Ways None None None
7 Stewed Apple Two Ways None Apple None
It begins! The goal for the first week is simple: baby starts to learn what happens at the table. Until now, baby has only consumed human milk
and/or formula, which remain a critical source of nutrition for baby through the first year of life. But as this journey gets underway, remember
that the first few months of life have taught baby that food comes in one form, with a single color, flavor, and texture—and that it can be
consumed by sucking.
Eating solid foods involves learning new skills, so it is important to let baby practice often. Try not to dwell on how much baby swallows.
During this transition phase, baby’s primary nourishment and weight gain should come from human milk and/or formula. The purpose of starting
solids is for baby to learn the motions of eating:
• How to bring food to the mouth with hands
• How to take bites with the jaw
• How to move food around the mouth with the tongue
• How to mash food with the gums and teeth
• Become aware of what food feels like when it is safe and ready to swallow.

Week 1: Plan Overview
By offering both finger foods and pre-loaded spoons, you create opportunities for
baby to hone these innate skills, while also getting some food in the belly. Know
that you have options: if you would like to adapt the plan by offering only finger
foods or only purées, that is just fine.
It is quite common for babies to not understand what is happening as you

introduce solid foods—after all, baby has only known milk feeds up until now.
Remember: baby learns best way by watching you, so try to eat alongside
baby and demonstrate how to eat. The recipes in Week 1 are easily adapted
if you’d like to share a meal with baby. Simply set aside some food for baby
and flavor your portion with your favorite seasonings to taste.
An important note: don’t force it. Having food or a spoon forced into your mouth
feels intrusive. It’s the same for baby, who may cry, purse the lips, and refuse
foods in moments of discomfort. These natural reactions may seem insignificant,
but they can prevent baby from developing the positive experiences with food
that prevent picky eating in toddlerhood and beyond. It’s important that baby
enjoys time at the table, so if you notice that baby is having a bad day, seems
sick, or generally fussy, it may be more beneficial to skip a solid foods meal that
day and try again tomorrow.
Tip: If baby is not reaching for food on the table or tray, try holding it in the air
in front of them and let baby grab it. Once they are holding it, let go. Similarly,
instead of putting a spoon in baby’s mouth, hold a pre-loaded spoon in the air in
front of baby, let them reach for it, and bring it to their mouth independently.
Want more information on how to start solids? Check out our Starting
Solids virtual course with strategies and tips from our feeding therapists
and pediatric medical professionals.

Week 1: Ingredient List
✓ Pantry Quantity Notes

Cannellini Beans (Canned) ¼ c (60 ml) substitute dry beans cooked from scratch
Hulled Hemp Seeds 6 tsp (18 g) substitute chia seed, pumpkin seed, or sunflower seed
Instant Oatmeal 1 c (190 g) substitute rolled oats or fortified infant oatmeal
Olive Oil 1 ½ tsp (7 ml) any variety
✓ Produce Quantity Notes

Apple 1 whole any variety
Broccoli 1 head substitute pre-cut fresh or frozen florets
Cauliflower 1 head substitute pre-cut fresh or frozen florets
Mango (Ripe) 2 whole Ideally fresh not frozen; substitute banana
Handy Conversions
1 pound = 454 grams 1 liter = 1000 ml = ~ 4 c 1 c = 8 fl oz = 240 ml 1 tbsp = ½ fl oz = 15 ml 1 tsp = ½ fl oz = 5 ml
Back to Table of Contents | Back to Week 1: Meal Plan Overview ©2023 Solid Starts Inc | 17
Week 1: Day 1 New Foods Introduced Common IgE Allergens
Broccoli Two Ways Broccoli Hemp Seeds Olive Oil None
Yield: 1 c (240 ml)

Cook Time: 15 minutes
1. Wash the broccoli. Cut the florets from the primary

Ingredients stem, leaving some stem on each floret.
• 1 head broccoli
2. Place 1 c (240 ml) of florets in a steamer basket in
• 1 tsp (3 g) hulled hemp
seeds (optional)
a pot or a microwave-safe bowl. Store the rest for later
• ½ tsp (2 ml) olive oil in the week. Add enough water to barely cover the
(optional) bottom of the pot or bowl.
3. Cover and steam the florets. For firm florets,
Modifications cut them in half lengthwise so the stem is no longer
Let baby taste broccoli two ways: round, then steam until they have brightened in color
mashed to get food in the belly, and softened slightly, but hold together when pressed,
and whole to promote oral motor about 3 minutes in the microwave or 6 minutes on the
skills. You decide how soft to stovetop. For soft florets, steam until they dull in color
cook it: the longer you cook, the and easily mash, about 5 minutes in the microwave
softer the food.
and 10 minutes on the stovetop. It’s okay to offer only
firm or only soft florets at first, or try both: pull a large
Firmer foods are typically easier
floret from the heat when it is still firm, then continue How to Serve: Let baby taste broccoli in two forms:
for baby’s tongue to push out of
the mouth when too much makes steaming the rest until are soft. mashed florets to get food in the belly, and whole
its way in. Softer foods present florets to promote oral motor skills. Pass a large floret
4. Mash small florets until mostly smooth. A little and let baby touch, grab, and munch. When baby is
a lower risk, though they often
texture is okay. ready, offer a pre-loaded spoon of mashed floret.
cause more intense gagging.
5. Stir in hemp seeds and oil if you like. Oil adds Hold the utensil near baby’s mouth and let the child
With whole florets, bigger is healthy fat and flavor, and hemp seeds are suggested reach for it. Once baby has grabbed the spoon, let go.
better at first. Aim for the crown throughout this guide to increase iron in baby’s
to be at least as wide as three meal. At this age, baby’s iron stores are naturally low.
adult fingers pressed together. How to Store: Keep cooked broccoli in an airtight
At each meal, try offering an iron-rich food, like hemp container in the refrigerator for 3 days or in the freezer
This size is easier for baby to grab
and munch.
seeds or another iron-rich food. See more food ideas for 2 months.
to boost iron in baby’s diet.
Click an icon to see nutrients, age-appropriate sizes, and more: Gagging Is Normal: As baby begins eating solid foods,
it is natural to gag. When baby gags, it is likely not an
emergency and you did not do anything wrong. Gagging
is a normal reflex that is also an essential learning tool to
teach baby how much is “too much” when taking bites.
Broccoli Hemp Seeds Olive Oil Learn the difference between gagging and choking.
Mango or Banana Two Ways Mango None
Yield: 1 mango pit + 6-8 mango spears

1. Wash, dry, and peel the mango. To peel a mango:

Ingredients
cut off the bottom, place the fruit on its cut end, and
• 1 ripe mango run a knife or vegetable peeler down the sides to
• 1 tsp (3 g) hulled hemp remove its skin.
seeds (optional)
2. Cut the mango along its pit to create halves, then
cut the halves into long, thick spears about the size of
Modifications
two adult fingers pressed together. Mash 2 to 3 spears
The pit of a whole mango is a
great first food for baby to grab, for baby’s meal. Store the remaining spears for later.
hold, and munch. Any variety of 3. Sprinkle hemp seeds on top. Mango is packed with
mango works. If whole mango
vitamin C, which helps baby’s body absorb the iron in
is not available, pre-cut fresh or
hemp seeds and other iron-rich foods.
frozen mango are fine choices,
but try to find spears to serve 4. Prepare the pit: it’s a great shape for baby to hold, How to Serve: Pass the mango pit to baby and
whole rather than chunks or plus it offers plenty of fruit to munch. If you’d like to encourage baby to grab and munch on the fruit. Keep
cubes which pose a great risk in mind that if baby has a known allergy to cashew or
add a little grip, cut divots into the soft fruit attached
of choking at this early stage of
to the pit. These nooks and crannies help baby hold pistachio, there is a chance that gnawing on the mango
starting solids. If chunks or cubes
are the only option, mash them onto the slippery food. pit may trigger a rash around the mouth. The fruit itself
to minimize the choking risk. is unlikely to cause any reaction. When baby is ready,
offer a pre-loaded spoon with mashed mango. Hold the
No mango? Try banana two ways: utensil near baby’s mouth and let the child reach for it.
a whole half and some mashed Once baby has grabbed the spoon, let go.
on a spoon.
How to Store: Cut mango keeps in an airtight container in
Hemp seeds can increase iron in
the meal. See more food ideas the refrigerator for 3 days or in the freezer for 2 months.
to boost iron in baby’s diet.
Softer Foods and Gagging: It may sound counterintuitive,
but softer foods like banana can cause more intense
Click an icon to see nutrients, age-appropriate sizes, and more: gagging than firmer foods with more resistive structure
like mango pit. Why? As the gums mash, soft food
spreads, clumps, and sticks in the mouth, causing baby’s
gag reflex to kick in. If baby is gagging a lot at every meal
or gagging to the point of vomiting at most meals, talk to
Mango Hemp Seeds a health care provider about a swallowing evaluation.
Cauliflower Two Ways Cauliflower None
Yield: 1 c (240 ml)

1. Wash the cauliflower. Cut the florets from the

Ingredients
primary stem.
• 1 head cauliflower
• 1 tsp (3 g) hulled hemp 2. 2. Place 1 c (240 ml) of florets in a steamer basket
seeds (optional) in a pot or a microwave-safe bowl and store the rest
• ½ tsp (2 ml) olive oil for later in the week. Add enough water to barely
(optional) cover the bottom of the pot or bowl.
3. Cover and steam the florets. For firm florets,
Modifications cut them in half lengthwise so the stem is no longer
Like broccoli, pre-cut fresh or round, then steam until they have brightened in color
frozen cauliflower florets are
and softened slightly, but hold together when pressed,
great choices—and bigger is
about 3 minutes in the microwave or 6 minutes on the
better. Larger florets (at least
as wide as three adult fingers stovetop. For soft florets, steam until they dull in color
pressed together) are easier for and easily mash, about 5 minutes in the microwave
young babies to grab and munch. and 10 minutes on the stovetop. It’s okay to offer only
Learn about safe food shapes firm or only soft florets at first, or try both: pull a large
How to Serve: Pass a large floret and let baby touch,
and sizes. floret from the heat when it is still firm, then continue
grab, and munch the food. When baby is ready, offer
steaming the rest until are soft.
This recipe yields cauliflower a pre-loaded spoon of mashed cauliflower. Hold the
for baby to enjoy today, plus 4. Mash small florets until mostly smooth. A little utensil near baby’s mouth and let the child reach for it.
leftovers for Day 5 and plenty to texture is okay. Once baby has grabbed the spoon, let go.
store in the freezer for next week.
5. Stir in the hemp seeds and oil. It is important to
add iron-rich foods into baby’s diet in the first year How to Store: Cooked cauliflower keeps in an airtight
of life. Hemp seeds are packed with the essential container in the refrigerator for 3 days or in the freezer
nutrient, but if you prefer, other iron-rich seeds work for 2 months.
as substitutes. Alternatively, mix mashed beans or
ground meat into the mashed cauliflower. Why Bigger is Better: At this age, larger pieces of food
are easier for baby to grab and bring to the mouth—
Click an icon to see nutrients, age-appropriate sizes, and more: a key skill in learning to self-feed. When they are
firmer and more resistive, these larger foods can help
baby understand the mouth’s boundaries as the child
munches and moves the tongue around the food.
Of course, this may not lead to much food in the belly,
Cauliflower Hemp Seeds Olive Oil but the benefits are significant.
Oatmeal Two Ways Oats None
Yield: 1 c (240 ml)

1. Place the instant oats in a mixing bowl.

Ingredients
• ½ c (96 g) dry instant
2. Bring the water to a boil, then pour it into the bowl.
oatmeal Stir to combine the oats and water. Let the mixture sit
• ¾ c (180 ml) water until thickened and cooled, about 10 minutes.
3. Scoop a heaping spoonful (about 2 tbsp / 30 ml) of
seeds (optional)
oatmeal and form it into a ball. If the oatmeal is too
loose to form a ball, add a spoonful or two of instant
Modifications oats to thicken the mixture.
Instant oatmeal, rolled oats, and
infant oat cereal fortified with 4. Scoop some of the remaining oats from the mixing
iron are great choices for baby. bowl into baby’s bowl. Serving size varies. Let your
This recipe calls for instant oats, child decide how much to eat.
but it’s okay to use whatever
variety is available and adjust the 5. If you like, stir in a spoonful of water, human milk,
cooking time as needed. and/or formula to loosen the oats in baby’s bowl.
Sprinkle hemp seeds on top.
Start with plain, unsweetened
instant oatmeal to minimize
added sugar in baby’s food. How to Serve: Offer the bowl and oatmeal ball to
baby and let the child self-feed. When baby is ready,
Human milk and/or formula may
be stirred into oatmeal to give
pre-load a spoon with oatmeal and place it in front of
baby a familiar flavor. Stir in the baby for the child to pick up. If baby needs help, pass
milk after the oatmeal is cooked, the spoon in the air for baby to grab from you.
and use up any leftover oatmeal
within 4 days. Learn about How to Store: Oatmeal keeps in an airtight container in
cooking and storing food made
the refrigerator for 3 days or in the freezer for 2 months.
with human milk.
If oatmeal contains human milk, use within 4 days.
Click an icon to see nutrients, age-appropriate sizes, and more:

Bowls or No Bowls? Either works! Many foods may be
placed directly on the tray or table in front of baby—
no bowl required. When a bowl feels necessary, try one
with a wide, flat bottom to help prevent tipping. Bowls
made of material that clings to surfaces can also help.
Oats Water Hemp Seeds
Broccoli or Cauliflower Florets Cannellini Beans None
+ Mashed Cannelinni Beans

Yield: ¼ c (56 g) beans + ½ c (120 ml) florets
1. Pull the florets from the refrigerator and use the

Ingredients
directions on Day 1 to steam them but keep all florets
• ½ c (120 ml) florets whole instead of mashing some.
• ¼ c (56 g) cooked
cannellini beans 2. Rinse the beans. If you are using canned beans,
• ½ tsp (2 ml) olive oil transfer any extra beans from the can to an airtight
container to store for later.
Modifications 3. Mash the beans and oil in baby’s bowl until mostly
Either canned beans or dried smooth. A little texture is okay as long as there are no
beans cooked from scratch are whole beans or big chunks.
great choices. Both are packed
with iron, protein, fiber, and B 4. Stick the largest floret in the mash so that it is
vitamins. standing up and ready for baby to grab.
Cooked beans freeze well.
Transfer leftovers to an airtight
container, mark the date,
and store in the freezer for
future meals.
How to Serve: Offer the bowl and florets and let
the child self-feed. To encourage the use of utensils,
offer a pre-loaded spoon of mashed beans. Hold the
utensil near baby’s mouth and let the child reach for
it. Once baby has grabbed the spoon, let go.
How to Store: Keep mashed cannellini beans in an air-

tight container in the refrigerator for 3 days or in the
freezer for 2 months.

Digesting Beans: Beans + babies = gas and poop.
This is normal: beans are packed with fiber and resistant
starch, which help move poop along while strengthening
the gut. Start small: a few baby spoonfuls get food in
the belly without causing too much uncomfortable gas.
Broccoli Cannellini Beans Olive Oil
Mango Two Ways None None

1. Peel and halve the mango. Set aside the pit to

Ingredients
serve whole. Cut the halves into spears about the
• 1 ripe mango size of two adult fingers pressed together.
seeds (optional) 2. Mash 1 or 2 spears and sprinkle hemp seeds on
• ¼ c (60 ml) cooked top to boost iron in baby’s diet.
oatmeal (optional)
3. If you have any leftover oatmeal, stir it into the
mashed mango for a nutrition boost.
Modifications
Any variety of mango works.
No mango? Try banana two
ways: a whole half and some
mashed on a spoon.
How to Serve: Offer the mango pit and mashed mango

and let baby self-feed. If baby needs help picking up
the pit, pass it in the air for the child to grab from you.
How to Store: Cut mango keeps in an airtight

container in the refrigerator for 3 days or in the freezer
for 2 months.
Managing the Mess: Mess is good—that’s hard to

Click an icon to see nutrients, age-appropriate sizes, and more: hear when food is everywhere. When baby is covered in
food, try to remember the long game: touching bumpy,
cold, sticky, warm, and wet food teaches baby that
food can have more than one texture—awareness that
can help prevent picky eating and sensory aversions in
Mango Hemp Seeds Oats toddlerhood. Check out ways to manage the mess.
Stewed Apple Two Ways Apple None
Yield: 2 apple halves

1. Wash, peel, and halve the apple. Remove the core,

Ingredients
seeds, and stem.
• 1 apple
• 1 tsp (3 g) hulled hemp 2. Place the apple halves in a small pot.
seeds (optional) Add 1 c (240 ml) of water.
• ¼ c (60 ml) cooked
3. Cover and set the pot on medium-high heat.
oatmeal (optional)
As soon as the water begins to boil, lower the heat
to create a simmer. Cook until the apple is easily
Modifications pierced with a fork, about 10 minutes. Cook time
Gala, Golden Delicious, varies based on the apple size.
Granny Smith—any variety of
apple works! Pick your favorite. 4. Remove the apple halves from the pot.
Use the leftover liquid from 5. Mash one apple half in baby’s bowl. If you are
stewing the apple to cook using oatmeal, stir it into the mashed apple.
breakfast grains or add flavor Let cool. Sprinkle hemp seeds or another iron-rich
to your smoothie. seed on top to add some of this essential nutrient How to Serve: Offer the mashed apple and stewed
to the meal. apple half and let baby touch, grab, and munch on the
It’s okay to stir a splash of food. It’s okay if baby chooses to play with food—play
human milk and/or formula is part of learning to eat. To get some food in the belly,
into oatmeal. Just take care
try this: hold a pre-loaded spoon of mashed apple in
to store any leftovers according
to safety guidelines.
the air in front of baby and let the child reach for it.
Once baby has grabbed it, let go and watch as baby
takes the lead.
How to Store: Cooked apple keeps in an airtight

for 2 months.

Stewed Apple and Gagging: As baby bites, the brain
prompts baby to start chewing, which minimizes risk.
Sometimes a too-big piece breaks off in the mouth, and
when the tongue struggles to control the food, baby
gags. It’s okay: this teaches baby to take smaller bites.
Apple Hemp Seeds Oats
Week 2
Back
Go to
toTable
Weekof
1 Plan
Contents
©2023
SolidSolid
Starts
Starts
LLCInc| 25
| 25
Cauliflower Two Ways
8 None Egg Egg
Mashed Hard-Boiled Egg
9 Broccoli Egg Strip None None Egg
Mango or Banana Two Ways
10 None None Egg
Broccoli Egg Strip
11 None Corn Egg
Steamed Corn Cob
Cooked Bell Pepper Half
12 None Bell Pepper Egg
Chickpea
Cauliflower Florets
13 None Lemon None
Sesame-Free Hummus
Cumin
Apple Oatmeal Two Ways
14 None Peanut Peanut
Smooth Peanut Butter on the Fingertip
There is a growing body of evidence that early introduction of food allergens may prevent allergies from developing
later in life.17 That’s why allergists and medical institutions now recommend introducing common food allergens
before a baby’s first birthday.18 This week we get right into it with egg and peanut—two of the most
common food allergens in babies and children.
The menu introduces these food allergens with some repeated foods from Week 1.
This is intentional: when introducing a common food allergen, offer it alongside
a food that has already been introduced so you can pinpoint the allergenic
food if baby has a reaction.
Before you begin, read up on frequently asked allergen questions and know the
symptoms of an allergic reaction so you can keep an eye out as baby eats. Consider
offering the solid foods meal early in the day so that baby may be observed for any delayed allergic reaction during
waking hours. It will also be easier to get in touch with a medical professional should you need one.
17
Fleischer, D. M., Spergel, J. M., Assa’ad, A. H., & Pongracic, J. A. (2013b). Primary Prevention of Allergic Disease Through Nutritional Interventions. The Journal of Allergy and Clinical Immunology: In Practice, 1(1), 29–36.
https://doi.org/10.1016/j.jaip.2012.09.003
18
Learning Early About Peanut Allergy (LEAP). (2022). FoodAllergy.org. https://www.foodallergy.org/resources/learning-early-about-peanut-allergy-leap

Week 2: Plan Overview
When you are ready to begin, start small: the How to Serve section on each menu offers specific information
on quantity and pacing of the potentially allergenic food. If baby shows no signs of an allergy after the
first bite is consumed, offer more. Sometimes baby may not consume much or any of the food upon
introduction. This is normal so do not worry and please do not force feed baby. Instead, try again
tomorrow, and repeat the recipe and serving instructions from the introduction day. If baby
shows no symptoms of an allergic reaction upon ingesting the food, move onto the next day in
the plan.
Finally, if baby has severe eczema or an existing allergy to another food, consult with
a pediatric allergist before introducing common allergens, as these
conditions are associated with a greater risk of food allergy.19,20
If you have difficulty obtaining an allergist appointment within the
recommended time frame (4-6 months of age), talk to your pediatrician
or family practice doctor for guidance.
Want more information on how to start solids? Check out our

Starting Solids virtual course with strategies and tips from our
feeding therapists and pediatric medical professionals.
19
Scientists identify unique subtype of eczema linked to food allergy. (2019). National Institutes of Health (NIH). https://www.nih.gov/news-events/news-releases/scientists-identify-unique-subtype-eczema-linked-food-allergy
20
What Is a Food Allergy? (2022). Food Allergy Research & Education. Retrieved 2022, from https://www.foodallergy.org/resources/what-food-allergy

✓ Dairy, Meat, or Fish Quantity Notes

Eggs (Large) 7 brown or white hen’s eggs

Chickpeas (Canned) 1 15-oz (425 g) can substitute dry chickpeas cooked from scratch
Cumin (Optional) 1 tsp (2 g) pre-ground or whole seeds to grind at home
Smooth Peanut Butter (Honey-Free) ¼ tsp (1 g) creamy or smooth (not "chunky") with no added sweeteners

Bell Pepper 1 whole any variety
Corn on the Cob 1 ear fresh or frozen
Lemon 1 whole any variety
Mango (Ripe) 1 whole fresh not frozen, substitute banana
✓ Check for Leftovers Quantity Notes

Broccoli Florets ½ c (120 ml)
Cauliflower Florets 1 c (240 ml)
Instant Oatmeal ½ c (96 g)
Hulled Hemp Seeds (optional) 2 tsp (6 g)
Olive Oil ⅓ c (75 ml)
Handy Conversions
Cauliflower Two Ways Egg Egg
+ Mashed Hard-Boiled Egg

Yield: 4 eggs + ½ c (120 ml) cauliflower
Prepare the cauliflower. Grab the florets from the

Ingredients
refrigerator and use the directions on Week 1 | Day 3
• ½ c (120 ml) cauliflower to steam them. Set aside 1 or 2 of the largest florets
florets to serve whole. Mash the rest with oil until mostly
• 1 tsp (5 ml) olive oil smooth. A little texture is okay.
• 4 large eggs
Prepare the eggs. Bring a pot of water to boil.
Lower the heat to create a simmer, then gently lower
Modifications
the eggs into the pot. Cover the pot and cook for
This recipe directs you to make
a batch of hard-boiled eggs. 12 minutes, then transfer the eggs to a bowl of ice
This way, they are ready to grab water. Set aside 1 egg for today’s meal and store
and go at mealtime throughout the rest for later. Peel the eggshell and cut the egg
the week. into quarters. Mash 1 egg quarter with a spoonful of
mashed cauliflower and a splash of water until the
Olive oil adds healthy fats mixture is mostly smooth. A little texture is okay as
to baby’s food but feel free long as there are no large clumps of egg. Season the
to substitute water or your remaining egg quarters with salt and pepper to eat
preferred cooking oil. as a snack for yourself.
How to Serve: Scoop a scant amount (about the size of

your fingertip) of the cauliflower-egg mash onto a spoon
for baby. After baby has taken the bite, offer the large
cauliflower floret for baby to munch while you watch for
symptoms of an allergic reaction. If baby seems okay
after 10 minutes, offer more cauliflower-egg mash.
How to Store: Hard-boiled eggs keep in an airtight

container in the refrigerator for 1 week.

Start Early in the Day: Most allergic reactions occur
within a few hours of ingestion and often within minutes.
Offering a common food allergen shortly after waking
leaves plenty of time to observe baby and it is easier to
get in touch with your doctor should you need one.
Cauliflower Olive Oil Egg
Broccoli Egg Strip None Egg
Yield: 6-8 egg strips + 1 floret

Prepare the broccoli. Grab the florets from the

Ingredients
• ½ c (120 ml) broccoli florets to steam them. Set aside the largest floret to serve
• 3 large eggs whole. Finely chop the rest of the florets. Transfer the
• 1 tsp (5 ml) olive oil chopped florets to a mixing bowl.
Prepare the egg strips. Crack the eggs into the
Modifications
mixing bowl with the chopped broccoli. Whisk to
This recipe yields enough broccoli
egg strips to serve to baby today
combine the yolks and whites with the broccoli.
with leftovers for later. You are Warm the oil in an 8-inch non-stick skillet set on
welcome to double or triple the medium heat. (If you are using a larger skillet, increase
recipe so there is enough food for the number of eggs so that the mixture covers the
you to eat alongside baby. bottom of the pan.) When the oil shimmers, pour in
the egg mixture and turn the heat to low. Cover and
steam until the eggs are firm and the edges have
started to curl, about 5 minutes. Transfer the omelet
from the pan to a cutting board. Cut into strips about
the width of two adult fingers pressed together. How to Serve: Let baby munch on 1 egg strip and large
Let cool. florets as you watch for symptoms of an allergic
reaction. If baby seems okay after 10 minutes, offer
another egg strip. Keep in mind that eggs often cause
gagging, a natural reaction that helps teach baby how
to eat solid foods.
How to Store: Egg strips keep in an airtight container in

Slow and Steady Pace: It is important to introduce one

Click an icon to see nutrients, age-appropriate sizes, and more: common food allergen at a time so you know which food
is responsible should an allergic reaction occur. A few
consecutive days of daily ingestion is usually more than
enough to determine that a common food allergen is
well-tolerated. That said, to maintain tolerance, the food
Broccoli Egg Olive Oil must be continued in the diet regularly.
Mango or Banana Two Ways None Egg

Prepare the mango. Wash, dry, and peel the mango.

Ingredients
Cut the mango along its pit to create halves, then cut
• 1 ripe mango the halves into long, thick spears about the size of
• 1 hard-boiled egg two adult fingers pressed together. Set aside the pit
• 1 tsp (3 g) hulled hemp and mash 2 to 3 spears for baby’s meal. Store the rest
seeds (optional) of the fruit for later. If you like, roll the mango pit in
hemp seeds or another iron-rich seed to increase this
Modifications essential nutrient in baby’s meal.
No mango? Go with banana
Prepare the egg. Grab a hard-boiled egg from the
and offer a whole half for baby
to munch. refrigerator. If you do not have any leftovers, use
the directions from Week 2 | Day 8 to prepare more.
Peel the eggshell and cut the egg into quarters.
Mash 1 egg quarter with some mashed mango until
mostly smooth. A little texture is okay as long as there
are no large clumps of egg. Season the remaining egg
quarters with salt and snack on them as baby eats.
How to Serve: Pre-load a baby spoon with some of the

egg-mango mash for baby and offer the spoon to the
child. Pass the mango pit to baby and let the child munch
as you watch for symptoms of an allergic reaction.


Why Egg Causes Gagging: Baby may gag while eating
eggs—and this is normal. The soft texture breaks apart
easily in the mouth, spreading over the tongue and
occasionally clinging to the roof of the mouth, which
triggers the protective gag reflex.
Mango Egg Hemp Seeds
Broccoli Egg Strip Corn Egg
+ Steamed Corn on the Cob

Yield: 2 egg strips + 1 corn cob
Prepare the egg strips. Grab the egg strip from the
Ingredients
refrigerator. If you do not have any leftovers, use the
• 2 broccoli egg strips directions on Week 2 | Day 9 to prepare more.
• 1 corn cob
Prepare the corn. Peel and shuck the corn husk
and silk. Cut off the stem and tip, then cut the cob
Modifications into 2 or 3 rounds about the width of three adult
You can keep kernels on the cob
fingers pressed together. Bring a pot of water to a
for baby. It takes a lot of strength
to remove them, and as baby
boil. Add the corn cob rounds and boil until the corn
munches, the gums mash the has brightened in color and softened slightly, about
kernels, which minimizes choking 8 minutes. Drain. Run cold water over the corn cob
risk by decreasing their size and rounds to cool them down for baby
changing their shape. When the
brain is engaged in actively biting
and munching, it is more prepared
to swallow safely.
If they make you nervous, cut off

the kernels and let baby munch
on the kernel-less cob. Do not How to Serve: Offer 1 egg strip and corn cob rounds
offer loose corn kernels to baby and let baby self-feed as you watch for symptoms
due to the choking hazard. of an allergic reaction. If baby seems okay after
Instead, eat the kernels yourself— 10 minutes, offer another egg strip.
or purée them human milk,
formula, and/or water for baby.
How to Store: Cooked corn on the cob keeps in an
airtight container in the refrigerator for 3 days or in
the freezer for 2 months.
Why Corn Shows Up in Poop: Do not be alarmed: it is

Click an icon to see nutrients, age-appropriate sizes, and more: normal for bit of corn kernel to appear in baby’s poop.
Corn contains insoluble fiber that holds its shape as the
food passes through the digestive tract. This is not a
bad sign and it doesn’t mean that baby did not get any
nutrition: corn has done its job of helping move along
Broccoli Egg Corn other foods through baby’s body.
Cooked Bell Pepper Half Bell Pepper Egg

Yield: 1 egg + 2 pepper halves
Prepare the pepper. Preheat the oven to 375 F

Ingredients
(191 C). Line a sheet tray with parchment paper. Wash,
• 1 hard-boiled egg dry, and halve the pepper. Remove the stem, seeds,
• 1 bell pepper and pith. Coat the pepper halves with oil. Place the
• 1 tsp (5 ml) olive oil pepper halves cut-side facing down on the tray. Roast
until the peppers are tender but not totally collapsed,
Modifications about 10 minutes. Peppers that hold their shape are
Green, orange, red, purple, easier for baby to hold—and a whole half is easier
yellow—any color pepper works. for baby to hold than small strips at this age of life.
If fresh bell peppers are Prepare the egg. Grab a hard-boiled egg from the
unavailable, pre-cooked bell refrigerator. If you do not have any leftovers, use
peppers from a can, jar, or tin the directions from Week 2 | Day 8 to prepare more.
work just as well. Before Peel the eggshell and cut the egg into quarters.
serving, rinse them to remove Mash 2 egg quarters with 2 or 3 spoonfuls of human
excess salt. milk, formula, and/or water until the mixture is mostly
smooth with no large clumps of egg. Season the
remaining egg quarters with salt and snack on them
as baby eats.
How to Serve: Pre-load a spoon with mashed egg for
baby, then offer a couple more spoonfuls. Offer a bell
pepper half for baby to munch while you watch for
symptoms of an allergic reaction.
How to Store: Cooked bell pepper halves keep in

an airtight container in the refrigerator for 3 days.
Let Baby Practice: If baby has trouble grabbing food

Click an icon to see nutrients, age-appropriate sizes, and more: off the table or tray, exercise patience: the simple act of
trying is great practice, and touching the food is part of
the journey. If baby is still struggling after a minute or
two of exploration, step in to help: hold the pepper in
the air in front of baby and let the child reach for it.
Egg Bell Pepper Olive Oil Once baby has grabbed it, let go.
Cauliflower Florets Chickpea Lemon Cumin None
+ Sesame-Free Hummus
Yield: 1 ½ c (360 ml) hummus + ½ c (120 ml) florets

Ingredients
• ½ c (120 ml) cooked to steam them, but keep all florets whole instead of
cauliflower florets mashing some.
• 1 15-oz (425-g) can
chickpeas Prepare the hummus. Rinse the chickpeas.
• 1 lemon Halve and juice the lemon, then set aside 1 tbsp
• ¼ c (60 ml) olive oil (15 ml) of juice and store the rest. Blend the chickpeas,
• 1 tsp (2 g) ground cumin olive oil, lemon juice, and spice until mostly smooth.
(optional) You need a high-powered food processor or blender
to make creamy, smooth hummus. If you don’t have
Modifications one, make a chickpea mash by smashing and mixing
Either canned chickpeas or dried the ingredients until mostly smooth. A little texture
chickpeas cooked from scratch is okay as long as there are no whole chickpeas. How to Serve: Stick a floret in the hummus so it is
work, and both are packed with Scoop ½ c (120 ml) hummus into baby’s bowl and standing and ready for baby to grab, then let the child
iron and other essential nutrients. store the rest for later. self-feed. If baby needs help, swipe a floret in the
The lemon is key: vitamin C in the
hummus and pass it in the air for baby to grab from you.
juice helps baby’s body absorb
significantly more iron from the If baby signals for more, swipe another floret for the child.
chickpeas.
How to Store: Sesame-Free Hummus keeps in an
Babies can enjoy big flavors, airtight container in the refrigerator for 3 days.
too. In fact, they develop tastes
for foods that they eat early on.
If you prefer, skip the cumin and Contact Rashes vs. Allergic Reactions:
lemon or swap it for a spice that Simply touching acidic foods like lemon, orange,
you want baby to learn to love. tomato, and strawberries can cause a contact rash,
a harmless skin reaction that often appears near the
chin and mouth. It usually dissipates shortly after the
skin is gently cleansed. Applying a barrier ointment
Click an icon to see nutrients, age-appropriate sizes, and more: (such as petroleum jelly or a plant-based oil/wax blend)
to the face before mealtime can help minimize irritation.
However, if the rash is widespread and/or associated
with itchiness it may be a symptom of an allergic
reaction and you should stop serving that food until
Cauliflower Chickpeas Lemon Olive Oil you can discuss with a pediatric allergist.
Apple Oatmeal Two Ways + Peanut Peanut

Yield: 1 c (240 ml) oatmeal + 2 apple halves
Prepare the apple. Wash, peel, and halve the

Ingredients
apple. Remove the core, seeds, and stem. Place the
• 1 apple apple halves in a small pot. Add 1 c (240 ml) of
• ½ c (96 g) dry instant water. Cover and set the pot on medium-high heat.
oatmeal Once the water starts to boil, lower the heat to create
• 1 tsp (3 g) hulled hemp a simmer. Cook until the apple is easily pierced with
seeds (optional)
a fork, about 10 minutes although cook time varies
• ¼ tsp (1 g) smooth peanut
based on apple size. Drain.
butter (honey-free)
Prepare the oatmeal. Pour ¾ c (180 ml) of boiling
Modifications water over the oatmeal. Stir to combine. Let the
Buy “smooth” (not “chunky”) mixture sit until thickened and cooled, about
peanut butter to minimize 10 minutes. Scoop a heaping spoonful (about 2 tbsp /
choking risk. 30 ml) of oatmeal and form it into a ball. If the
oatmeal is too loose to form a ball, add a spoonful
Be sure to read the ingredient or two of instant oats to thicken the mixture. Mash How to Serve: Start the meal by letting baby munch on
label on jars of peanut butter. one or two slices of a stewed apple half, then stir the the oatmeal ball. After a few minutes, introduce peanut:
Brands often contain added dip your finger in the thinned peanut butter, then offer
mashed apple into the oatmeal. Sprinkle hemp seeds
ingredients that may be common
or another iron-rich seed on top. your finger to baby. Let baby taste the flavor, then
food allergens, such as soy, and
repeat once or twice, so that the child gets exposure to
foods that baby should not eat at Prepare the peanut butter. Scoop the peanut butter
this age, like honey. peanut. Let baby self-feed with the apple oatmeal while
into a small bowl. Whisk in 1 tsp (5 ml) of water until you watch for symptom of an allergic reaction to the
smooth with no clumps. peanut. If baby seems okay after 10 minutes, offer more
This recipe uses instant oatmeal,
and you can swap it for fortified tastes of thinned peanut butter.
infant oat cereal if you’d like to
increase iron in baby’s diet or your
How to Store: Oatmeal and stewed apple keep in
preferred oatmeal type.
airtight containers in the refrigerator for 3 days or in

Fortified Infant Cereals: Whether they are made of
oats, rice, wheat, or another grain, infant cereals are an
excellent substitute for regular grains to help get baby
enough iron—a key nutrient that naturally depletes in
baby’s body around 4 to 6 months of age.
Apple Oats Hemp Seeds Peanut
Week 3
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Contents
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Starts
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| 36
Bell Pepper Half + Cauliflower Florets
15 Sesame-Free Hummus None None Peanut
Stewed Pear Half Rice
16 None Peanut
Textured Rice Porridge with Smooth Peanut Butter Swirl Pear
Cauliflower-Egg Strip Egg
17 None None
Mashed Pear with Smooth Peanut Butter Swirl Peanut
Chayote or Apple Two Ways
18 None Chayote Peanut
with Smooth Peanut Butter Swirl
Cinnamon
Artichoke
19 Peanut Butter Swirl Oatmeal Two Ways Antipasto Salad Kidney Bean Peanut
Tomato
Basil
Cooked Bell Pepper Half
20 Mashed Kidney Beans None Paprika None
Tomato Wedge
Avocado
Corn Tortilla
21 Breakfast Tacos None Egg
Nopal (Cactus Pad)
Lime
Egg again?! Once a common food allergen is introduced in the plan and safely ruled out as an allergic trigger, it is ideally repeated at least
twice each week. This regular and sustained exposure to allergens is designed to help a baby’s body build tolerance to the food. In other words,
a baby will not get the full preventative benefit if you only introduce the allergen once or twice and then stop feeding that food.
This week’s menu also continues offering foods two ways: as a finger food that baby can pick up, hold, and munch, and as a mashed or puréed food
that you can pre-load on a spoon for baby to grab. Let baby try to pick up and use a spoon on their own, and don’t worry if the wrong end of the
utensil makes its way into baby’s mouth. The action of bringing the spoon to the mouth is important even if no food makes its way into the belly.
For babies who are used to being spoon-fed, the child may not understand what to do at first. Try this: hold a pre-loaded spoon in front of the
child so baby can grab it from you. You can also take a bite yourself while modeling how to open your mouth, put the spoon in your mouth, and
chew. Watching you is one of the best ways for baby to learn how to eat solid foods.

That is why this week also suggests an idea for a shared family meal: antipasto salad—which
contains plenty of vegetables that you can pull from your portion to share with baby. You are
welcome to follow the recipe, adapt it to suit your tastes, or swap it for another family meal
altogether. The goal is to cook one meal to share together, so that baby learns from watching you,
and you can potentially save yourself some time. An added incentive to share a meal together:
research shows that serving even one family meal per week is protective against picky eating.21
As you move through this week’s menu and beyond, keep iron in mind. Between 4 and 6 months
of age, the stores of iron in baby’s body are naturally depleted, and while human milk and/or
formula offer some iron, the amount can be very little.22,23 Each week’s menu suggests some
optional foods to boost this key nutrient in baby’s meals, and feel free to substitute or add
an iron-rich food on any day of the plan.
Want more information on how to start solids? Check out our Starting Solids virtual course
with strategies and tips from our feeding therapists and pediatric medical professionals.
21
Emmett, P. M., Hays, N. P., & Taylor, C. M. (2018). Antecedents of picky eating behaviour in young children. Appetite, 130, 163–173.
https://doi.org/10.1016/j.appet.2018.07.03
22
Do infants get enough iron from breast milk? (2021). Centers for Disease Control and Prevention.
https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/iron.html
23
Kazal, L.A. (2002). Prevention of Iron Deficiency in Infants and Toddlers. American Family Physician, 66(7):1217-1225.
Retrieved from: https://www.aafp.org/afp/2002/1001/p1217.html


Fresh Mozzarella Cheese 1 large ball fresh not salted

Apple Cider Vinegar 2 tsp (10 ml) substitute rice vinegar
Artichoke Hearts (Canned) 1 14-oz (400-g) can whole, halved, or quartered packed in oil or water
Corn Tortillas (Small) 3 tortillas corn not wheat, ideally 6-inch tortillas
Dried Oregano ½ tsp (1 g) substitute 1 tsp (2 g) fresh leaves
Ground Cinnamon (Optional) ⅛ tsp (¼ g) any variety
Kidney Beans 1 15-oz (425 g) can substitute dry kidney beans cooked from scratch
Paprika (optional) ¼ tsp (½ g) any variety
Pitted Olives ¼ c (60 ml) any variety
White Rice ¼ c (45 g) short or long grain, ideally basmati (which is lower in arsenic)

Avocado (Ripe) 1 whole any variety
Basil 2 sprigs fresh not dried
Chayote 1 whole substitute apple (any variety)
Lime 1 whole any variety
Nopal (Cactus) 1 pad substitute pre-cooked cactus strips
Pear 1 whole any variety
Tomato (Large) 2 whole beefsteak, heirloom, plum, or any large variety
Ingredient list continued on next page →
Week 3: Ingredient List (Cont.)

Cooked Bell Pepper 1 half
Hulled Hemp Seeds (Optional) 4 tsp (12 g) substitute chia seeds, pumpkin seeds, or sunflower seeds
Olive Oil ¼ c (60 ml)
Sesame-Free Hummus ½ c (120 ml) see batch recipe on Week 2 | Day 13
Smooth Peanut Butter (Honey-Free) 5 ½ tsp (28 g) creamy or smooth (not "chunky") with no added sweeteners
Handy Conversions
Bell Pepper Half + Cauliflower Florets + None Peanut
Sesame-Free Hummus + Smooth Peanut Butter

Yield: 1 c (240 ml) florets + 1 bell pepper half + ½ c (120 ml) hummus
Prepare the pepper. Grab the cooked bell pepper

Ingredients
half from the refrigerator. If you do not have any
• 1 cooked bell pepper half leftover, use the directions from Week 2 | Day 12
• 1 head cauliflower to prepare more.
• ½ c (120 ml) sesame-free
hummus Prepare the cauliflower. Wash the cauliflower.
• ½ tsp (3 g) smooth peanut Cut the florets from the primary stem. Place 1 c
butter (honey-free) (240 ml) of florets in a steamer basket in a pot or
a microwave-safe bowl and store the rest for later
in the week. Add enough water to barely cover
the bottom of the pot or bowl. Cover and steam
the florets.
Prepare the hummus. Grab the hummus from
the refrigerator. If you do not have any leftover,
use the directions on Week 2 | Day 13 to prepare How to Serve: Start the meal by letting baby munch on
more. Scoop the hummus into baby’s bowl. Stick a a large cauliflower floret and the bell pepper half. After a
cauliflower floret in the bowl so it is standing up. few minutes, offer peanut: dip your finger in the thinned
This invites baby to reach, grab, and touch, and it peanut butter, then offer your finger to baby. Let baby
also teaches that foods can “go together”—a key taste the flavor, then repeat once or twice, so the child
concept to instill before toddlerhood. gets exposure to peanut. Stick a floret in the hummus
Prepare the peanut butter. Scoop the peanut and let baby self-feed while you watch for symptoms
butter into a small bowl. Whisk in 2 tsp (10 ml) of of an allergic reaction. If baby seems okay after 10
water until smooth with no clumps. minutes, offer more tastes of the thinned peanut butter.
How to Store: Keep cooked cauliflower in an airtight

for 2 months.

Iron and Vitamin C: When you offer plant-based foods
that are rich in iron (like beans, nuts, and seeds), serve
them with a food that is rich in vitamin C like bell
pepper, broccoli, cauliflower, or citrus. Vitamin C helps
baby’s body absorb iron from plant-based foods.
Cauliflower Bell Pepper Chickpeas Peanut
Stewed Pear Half + Textured Rice Porridge Pear Rice Peanut
with Smooth Peanut Butter Swirl

Yield: 1 c (240 ml) porridge + 2 stewed pear halves
Cook Time: 2 hours
Prepare the porridge. Rinse the rice until the water

Ingredients
runs clear. Soak for at least 1 hour to reduce arsenic in
• ¼ c (50 g) dry basmati rice the rice. Drain. Bring the rice and 2 c (480 ml) of fresh
• 1 tsp (5 g) smooth peanut water to a boil, then lower the heat to create a simmer.
butter (honey-free) Cook until the rice is tender, but still toothsome, about
• 1 pear 15 minutes. Drain to discard the cooking water (which
contains more arsenic removed from the rice during
seeds (optional)
cooking). Return the grains to the pot and add another
1 ½ c (360 ml) of fresh water. Bring the mixture to a
Modifications boil, then lower the heat to create a simmer. Cook
This recipe makes a textured rice uncovered until the rice breaks down, about 30
porridge from scratch though it’s minutes more. Scoop some into baby’s bowl and store
okay to introduce rice with an the rest. While the porridge cools, whisk the peanut
infant rice cereal if you prefer. butter and 1 tbsp (15 ml) of water in a separate bowl
Fortified rice cereal is a great way
until no clumps remain, then swirl the thinned peanut
to add iron to baby’s diet.
butter into baby’s porridge. Sprinkle hemp seeds or
The directions explain how to another iron-rich seed on top to boost iron.
pre-soak and parboil the rice Prepare the pear. Wash, peel, halve, and core the How to Serve: Begin by letting baby try to pick up and
to extract arsenic in the grains. munch the pear half. After a few minutes, pre-load a
pear. Place the pear halves in a small pot. Add 1 c
If you like, you can make the spoon with porridge and offer it to baby to ensure the
porridge a day or two in advance (240 ml) of water. Cover and set the pot on medium-
high heat. Once the water starts to boil, lower the child tastes peanut. Let baby continue to munch on
and store it in the refrigerator
until mealtime. heat to simmer. Cook until the pear is easily pierced the pear while you watch for symptoms of an allergic
with a fork, between 5 and 10 minutes. Cook time reaction. If baby seems okay after a few minutes, offer
Any variety of rice works, varies based on ripeness and size. Drain. Cool. more porridge.
although basmati rice typically
contains less arsenic. Learn more How to Store: Rice porridge and stewed pear keep in
about arsenic in rice. separate airtight containers in the refrigerator for 3 days.

Fortified Infant Cereals: Whether they are made of
oats, rice, wheat, or another grain, infant cereals are an
excellent substitute for regular grains when baby needs
a boost of iron—a key nutrient that naturally depletes
in baby’s body around 4 to 6 months of age.
Rice Peanut Pear Hemp Seeds
Cauliflower-Egg Strip + Mashed Pear with None Egg
Peanut
Smooth Peanut Butter Swirl
Yield: 6-8 egg strips + 1 pear half + 1 cauliflower floret

Ingredients
• ½ c (120 ml) cauliflower to steam them. Set aside the largest floret to serve
florets whole. Finely chop the rest of the florets. Transfer the
• 3 large eggs chopped florets to a mixing bowl.
• 1 tsp (5 ml) olive oil
• 1 stewed pear half Prepare the egg strips. Crack the eggs into the
• 1 tsp (5 g) smooth peanut mixing bowl with the chopped cauliflower. Whisk to
butter (honey-free) combine the yolks and whites with the cauliflower.
• 1 tsp (3 g) hulled hemp Warm the oil in an 8-inch non-stick skillet set on
seeds (optional) medium heat. (If you are using a larger skillet, increase
the number of eggs so that the mixture covers the
bottom of the pan.) When the oil shimmers, pour in the
egg mixture and turn the heat to low. Cover and steam
until the eggs are firm and the edges have started to
curl, about 5 minutes. Transfer the omelet from the pan
to a cutting board. Cut into strips about the width of
two adult fingers pressed together. Cool. Set aside
1-2 egg strips for baby’s meal and store the rest.
How to Serve: Let baby grab and munch the floret and
Prepare the pear. Pull the stewed pear half from the egg strip. After a few minutes, pre-load a spoon with
refrigerator. If you do not have any leftover, use the mashed pear and offer it to baby to ensure the child
directions on Week 3 | Day 16 to prepare more. Mash tastes peanut. If baby exhibits no symptoms of an
the pear. In a separate bowl, whisk the peanut butter allergic reaction, offer another taste.
and 1 tbsp (15 ml) of water until no clumps remain, then
swirl the thinned peanut butter into the mashed pear.
Sprinkle hemp seeds or another iron-rich seed on top.
Click an icon to see nutrients, age-appropriate sizes, and more: Mix and Match Iron-Rich Foods: Babies need lots of
iron to grow and develop, and between 4 and 6 months
of age, their stores of iron naturally deplete. Ground-
up seeds are a great way to add iron into baby’s food.
Alternatively, offer a spoonful of mashed beans or
Cauliflower Egg Olive Oil Pear Peanut Hemp Seeds ground meat with baby’s meal.
Chayote or Apple Two Ways with Chayote Peanut
Smooth Peanut Butter Swirl

Yield: 6-8 spears
1. Wash, dry, and peel the chayote. Sometimes

Ingredients
chayote secretes a sticky sap that is harmless but can
• 1 chayote cause a rash. If you like, peel the fruit under running
• 1 tsp (5 g) smooth peanut water to minimize the impact.
butter (honey-free)
• 1 tsp (3 g) hulled hemp 2. Remove the core, seeds, and stem. Cut the chayote
seeds (optional) into spears about the size of two adult fingers pressed
together.
Modifications 3. Place the chayote spears in a small pot. Add 1 c
A type of squash, chayote is crisp
(240 ml) of water. Cover and set the pot on medium-
and juicy like an apple, which is
high heat. Once the water starts to boil, lower the
a great substitute if chayote is
unavailable. heat to create a simmer. Cook until the chayote is
easily pierced with a fork, about 10 minutes.
4. Set aside 4 whole spears for baby’s meal and store
the rest for later. Mash 2 spears and roll the other
2 spears in the hemp seeds to add grip.
5. Whisk the peanut butter with 1 tbsp (15 ml) of How to Serve: Start the meal by letting baby munch on
water until no clumps remain, then swirl the thinned a chayote spear. After a few minutes, offer a pre-loaded
peanut butter into the mashed chayote. spoon of the chayote-peanut butter mash, then another.
Offer the second chayote spear to baby and let the
child munch while you offer additional tastes of the
chayote-peanut butter mash.
How to Store: Cooked chayote keeps in an airtight

for 2 months.

Adding Grip to Slippery Foods: Watch out for flying
chayote! As babies grab slippery spears of fruit and
vegetables, the food may shoot out of their hands.
You can add grip by rolling the slippery food in hemp
seeds or infant cereal.
Chayote Peanut Hemp Seeds
Week 3: Day 19 | Solid Foods Meal New Foods Introduced Common IgE Allergens
Peanut Butter Swirl Oatmeal Two Ways Cinnamon Peanut
Yield: 1 c (240 ml)

1. Place the instant oats and cinnamon in a

Ingredients
mixing bowl.
• ½ c (96 g) dry instant
oatmeal 2. Bring ¾ c (180 ml) of water to a boil, then pour
• ⅛ tsp (¼ g) ground in the bowl. Stir to combine the oats and water.
cinnamon (optional) Let the mixture sit until thickened and cooled, about
• 2 tsp (10 g) smooth peanut 10 minutes.
butter (honey-free)
• 1 tsp (3 g) hulled hemp 3. Scoop a heaping spoonful (about 2 tbsp / 30 ml)
seeds (optional) of oatmeal and form it into a ball. If the oatmeal is too
loose to form a ball, add a spoonful or two of instant
oats to thicken the mixture.
4. Scoop the remaining oats from the mixing bowl
into baby’s bowl.
5. Whisk the peanut butter with 1 ½ tbsp (22 ml) of
water until no clumps remain, then swirl the thinned
peanut butter into baby’s oatmeal. Sprinkle hemp
seeds or another iron-rich seed on top.
How to Serve: Offer a pre-loaded spoon of the peanut

butter oatmeal, then repeat once or twice so that baby
gets exposure to peanut. Offer the oatmeal ball and let
baby self-feed while you offer more tastes of peanut
butter oatmeal.
How to Store: Keep oatmeal in an airtight container in


Model How It's Done: Some babies are hesitant to use
their hands because the action isn't modeled for them.
Show baby how it’s done: dip your finger in the oatmeal
and lick the food from your finger. This trick works with
utensils, too.
Oats Cinnamon Peanut Hemp Seeds
Week 3: Day 19 | Family Meal to Share with Baby New Foods Introduced Common IgE Allergens
Antipasto Salad Artichoke Kidney Beans Tomato Basil None
Yield: 3 c (720 ml)

Prepare the peppers. Preheat the oven to 375 F

Ingredients
(191 C). Line a sheet tray with parchment paper.
• 2 bell peppers Wash, dry, and halve the peppers. Remove the stem,
• 2 tbsp (30 ml) olive oil seeds, and pith. Coat the pepper halves with 1 tsp
• 2 oz (56 g) canned (5 ml) oil, then place them cut-side down on the tray.
artichoke hearts (halved, Roast until the peppers are tender but not totally
quartered, or whole) collapsed, about 10 minutes. Set aside 2 halves for
• ⅓ c (80 ml) cooked kidney
baby: 1 for today’s meal and 1 for tomorrow. Cut the
beans
• 2 oz (56 g) fresh
rest of the pepper into strips for your salad.
mozzarella cheese Prepare the salad ingredients. Rinse and dry the
(for adults only) artichoke hearts and kidney beans to remove excess
• 1 large tomato sodium. Mash some artichokes and kidney beans for
• ¼ c (60 ml) pitted olives
baby. Cut the cheese into cubes for adults only (hold
• 2 sprigs fresh basil
• 2 tsp (10 ml) apple cider
cheese from baby's salad; mozzarella is made with cow's
vinegar milk, a common food allergen that is introduced later in
• ½ tsp (1 g) dried oregano the plan). Cut the tomato into 4 to 6 wedges. Slice the
olives in half. Wash and dry the basil, then set aside 1
large basil leaf for baby to explore and cut the rest into
ribbons. Make the dressing by whisking the remaining
oil, vinegar, and oregano until emulsified, then add a
pinch or two of black pepper and salt to taste.
Assemble the salad. For baby’s meal, set aside the
unseasoned bell pepper half, mashed kidney beans,
whole basil leaf, some tomato wedges, and some
mashed artichoke hearts. Make your salad by tossing
the remaining vegetables with cubed cheese, basil
ribbons, and dressing.
Bell Pepper Olive Oil Artichoke Kidney Beans Tomato Basil Recipe Continued on Next Page →
Week 3: Day 19 | Family Meal to Share with Baby
Antipasto Salad (Cont.)
How to Serve: Offer the mashed beans and vegetables for baby to grab and munch. Keep in mind that acidic foods like tomato can cause a contact
rash, a harmless skin reaction. This rash often appears near the chin and mouth. It usually dissipates shortly after the skin is cleansed. If baby is prone
to contact rashes, consider applying a barrier ointment (such as petroleum jelly or an oil/wax combination) before mealtime.
Your Meal
Baby's Meal
How to Store: Antipasto Salad keeps in an airtight container for 3 days.
Family Meals: The research is clear: babies learn by watching us. When you share a meal, baby learns more than just how to eat, but how food
can bring joy. From this point on, the plan offers ideas for family meals as inspiration. Feel free to cook what you love and let the whole family dig in.
Cooked Bell Pepper Half Paprika None
+ Mashed Kidney Beans + Tomato Wedge

Yield: 1-2 pepper half + ¼ c (60 ml) beans + 1-2 tomato wedges
1. Grab the cooked bell pepper half from the

Ingredients
refrigerator. If you do not have any leftovers,
• 1 cooked bell pepper half use the directions from Week 3 | Day 19 | Family Meal
• ⅓ c (80 ml) cooked kidney to prepare more.
beans
• ¼ tsp (½ g) paprika 2. Rinse the beans then mash with paprika until
(optional) mostly smooth. A little texture is okay as long as there
• 1 large tomato are no whole beans.
3. Wash, dry, and halve the tomato. Cut one half into
Modifications 2 to 3 wedges. Store the other half for another use.
Canned beans and dried beans
cooked from scratch are both
with iron, protein, fiber, and B
vitamins.
How to Serve: Offer the bell pepper half, mashed

beans, and tomato wedge, and let baby self-feed.
How to Store: Keep cooked kidney beans, cooked bell

pepper halves, and cut tomato in separate airtight
containers in the refrigerator for 3 days. Beans keep in
Contact Rashes and Acidic Food: Eating acidic foods

like tomato can cause a contact rash, a harmless
Click an icon to see nutrients, age-appropriate sizes, and more: reaction when skin touches the food. The skin rash
typically shows up around baby’s mouth and chin.
It usually dissipates within minutes once the skin is
gently cleansed. Applying a barrier ointment (such as
petroleum jelly or an oil/wax combination) before meals
Bell Pepper Kidney Beans Tomato with acidic foods can help.
Breakfast Tacos Avocado Corn Tortilla Nopal Lime Egg
Yield: 3 tacos
Prepare the nopal. Rinse and dry the cactus strips.

Ingredients
Set aside 2 to 3 strips to offer as finger food. Finely
• ¾ c (180 ml) cooked chop the rest.
nopalitos (cactus strips)
• 3 large eggs Prepare the eggs. Whisk the eggs to combine the
• 1 tsp (5 ml) olive oil yolks and whites. Warm the oil in a skillet set on
• 1 avocado medium heat. When the oil shimmers, pour in the
• 1 lime whisked eggs. Cook, stirring occasionally until the
• 3 corn tortillas eggs begin to scramble, about 2 minutes. Add the
• 4 cooked chayote spears chopped nopal. Continue to cook the eggs until they
(optional) are fully cooked, about 4 minutes more. Mash 1 tbsp
(15 ml) of scrambled egg for baby. Season the rest for
Modifications yourself with salt to taste.
Nopal may be purchased as a
whole cactus pad or pre-cooked Prepare the avocado. Peel and halve the avocado.
and sliced strips. Either works, Remove the pit and skin. Reserve one half for baby
though this recipe calls for to munch and cut the other half into spears. Juice
pre-cooked cactus strips for the lime and drizzle the juice over the avocado half How to Serve: Let baby self-feed on the whole avocado
simplicity’s sake. If you’d like to and spears. half, tortilla strips, nopalito strips, egg mash, and
prepare your own from scratch,
Assemble the tacos. Cut one tortilla into strips about chayote spears. If baby needs help, pass a piece of
use the cactus recipe in the
First Foods® Database. the size of two adults fingers pressed together. Set food or a pre-loaded spoon in the air for baby to grab
aside for baby. Assemble tacos for yourself with the from you. Remember that as baby touches food with
If nopal is unavailable, use thin remaining tortillas, scrambled eggs with nopal, and lime juice, a harmless contact rash may appear on the
slices of cooked bell pepper. avocado spears. skin. It usually dissipates within minutes once the skin
is gently cleansed.
How to Store: Avocado spears keep in an airtight

container in the refrigerator for 3 days.

Different Textures: Cooked bell pepper and nopal can
feel slick and slimy—textures that teach baby that food
is diverse. Introducing baby to a variety of textures
helps build familiarity, which can ease emotions during
the opinionated toddler years to come.
Nopal Egg Olive Oil Avocado Lime Tortilla Chayote
Week 4
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| 50
Thin Strips of Cantaloupe or Melon
22 None Cantaloupe Peanut
Warm Porridge with Smooth Peanut Butter Swirl
23 Cauliflower Two Ways with Yogurt None Yogurt Dairy
24 Apple Swirl Yogurt None None Dairy
Butter
Whole Milk
25 Creamy Polenta Two Ways None Dairy
Thyme
Black Pepper
Buttery Broccoli Egg Strip Dairy
26 None None
Thin Strips of Cantaloupe or Melon Egg
Cooked Bell Pepper Half Black Beans
Dairy
27 Mashed Black Beans Veggie Tacos Pumpkin Seed
Peanut
Yogurt with Smooth Peanut Butter Swirl Sweet Potato
Buttery Broccoli Egg Strip
Dairy
28 Mashed Black Beans on Corn Tortilla None None
Egg
Sweet Potato Spear with Ground-Up Pumpkin Seed
Research shows that picky eating in toddlerhood may be prevented by letting baby take control of how they eat—even when they are eating
puréed foods. This week’s menu includes plenty of naturally puréed foods for exploration: bean dip, oatmeal, polenta, and yogurt. But how
does baby self-feed a purée?
It is as simple as scooping some puréed food in front of baby. Let baby see, smell,
touch, and maybe even taste the food on their own. You can also use a spoon,
but let baby be in charge of the utensil. One way to do this: pre-load the
spoon and then place it in front of baby or pass it in the air for the child to
grab from you. This independence lets baby control the meal, which is key
to building a positive attitude and relationship with food. It also increases
learning and decreases the natural tendency of caregivers and parents to
focus on how much the baby eats—another common cause of picky eating.
Many caregivers and parents fret that a meal is not a success if baby only takes
a few bites of food or doesn’t taste the food at all. Don’t worry—this is normal, and it

does not mean that baby won’t grow to like the food. Baby must feel appreciation, familiarity,
and trust in food, and you can encourage these feelings by responding to baby’s cues and
following baby’s lead at the table. You can also help by eating your meal alongside baby,
who learns by watching you. Consider sharing this week’s meals with baby; all you need to
do is double or triple the recipe and adapt your portion with seasonings to your taste.
Want more information on how to start solids? Check out our Starting Solids virtual course


Eggs (Large) 3 brown or white hen's eggs
Fresh Goat Cheese (optional) 2 oz (56 g) fresh not aged, log or pre-crumbled
Plain Yogurt ¾ c (180 ml) no added fruit or sugar, any style (Australian, Greek, Kefir, Skyr)
Unsalted Butter 2 tbsp (28 g) any style (clarified, cultured, sweet cream, etc.)
Whole Milk 3 tbsp (45 ml) ideally "whole" milk rather than 1%, 2%, or skim milk

Black Beans (Canned) 1 15-oz (425-g) can substitute dry black beans cooked from scratch
Black Pepper (Optional) ¼ tsp (½ g) pre-ground or whole peppercorns to grind at home
Polenta (Corn Grits) 1 c (240 ml) ideally "instant" not coarse grinds (which take longer to cook)
Unsalted Hulled Pumpkin Seeds 3 tbsp (24 g) any variety
Stock 3 c (720 ml) any low-sodium meat or vegetable stock

Cantaloupe 1 whole whole not pre-cut, substitute honeydew or any melon variety
Fresh Cilantro (Optional) 2 sprigs substitute fresh chives, parsley, or scallion
Fresh Thyme (Optional) 3 sprigs substitute ½ tsp (1 g) dried thyme
Lime (optional) 1 whole any variety
Sweet Potatoes (Large) 2 whole substitute yams

Corn Tortillas (Small) 4 tortillas
Ground Cinnamon (Optional) ¼ tsp (½ g)
Ground Cumin (Optional) 1 tsp (2 g)
Hulled Hemp Seeds (Optional) 3 tsp (9 g)
Olive Oil ⅓ c (80 ml)
Smooth Peanut Butter (Honey-Free) 3 tsp (15 g)
Handy Conversions
Thin Strips of Cantaloupe or Melon + Warm Cantaloupe Peanut
Porridge with Smooth Peanut Butter Swirl

Yield: 4-6 melon strips + 1 c (240 ml) oatmeal
Prepare the melon. Wash and dry the melon.

Ingredients
Cut the melon in half, then cut one half into quarters.
• 1 whole cantaloupe Remove the seeds. Set aside 1 quarter to cut for baby.
• ½ c (96 g) dry instant Store the other quarters for another use. Cut the rind
oatmeal from the melon quarter, then cut the flesh into long
• ⅛ tsp (¼ g) ground thin strips no more than ¼-inch thick.
cinnamon (optional)
• 2 tsp (10 g) smooth peanut Prepare the oatmeal. Place the instant oats and
butter (honey-free) cinnamon in baby’s bowl. Bring 1 c (240 ml) of water
• 1 tsp (3 g) hulled hemp to a boil, then pour into the bowl. Stir to combine the
seeds (optional) oats and water. Let the mixture sit until thickened
and cooled, about 10 minutes. Meanwhile, whisk the
Modifications peanut butter with 1 ½ tbsp (22 ml) of water until no
Swap cantaloupe for honeydew clumps remain. When ready to serve, swirl the thinned
melon, watermelon, or your peanut butter into the oatmeal. Sprinkle hemp seeds
favorite melon. It’s okay to offer
pre-cut melon, though it is more on top.
susceptible to harmful bacteria
that can cause foodborne illness.*
Whether you buy a whole or How to Serve: Pass the thin melon strip to baby and let
pre-cut melon, wash it thoroughly the child grab and munch the food. When baby is ready,
before serving. pre-load a spoon with oatmeal and place it in front of
baby for the child to try to pick up. If baby needs help,
This recipe uses instant oatmeal,
and you can swap it fortified pass the spoon in the air for them to grab from you.
infant oat cereal for a boost
of iron in baby’s diet or your
How to Store: Cut melon keeps in an airtight container
preferred oatmeal style.
in the refrigerator for 4 days. After that, cut the flesh
* Outbreak of Salmonella Infections Linked to Pre-Cut
Melons. (2019). CDC. Retrieved 2022, from https://www. into cubes or purée it, then store it in the freezer for
cdc.gov/salmonella/carrau-04-19/index.html
shakes, smoothies, and yogurt bowls for up to 2 months.

Choking Hazard — Mellon Balls: Never use a melon
ball scooper to prepare melon and other soft fruit for
babies and children. Round, slippery foods are a high
choking risk. To learn more about how to modify high-
risk foods, see our list of choking hazards.
Cantaloupe Oats Cinnamon Peanut Hemp Seeds
Cauliflower Two Ways with Yogurt Yogurt Dairy
Yield: 1 c (240 ml)

1. Wash the cauliflower. Cut off the florets from the

Ingredients
primary stem. Set aside 1 c (240 ml) of florets to
• 1 head cauliflower prepare for baby and store the rest for later.
• 1 tbsp (15 ml) plain yogurt
• 1 tsp (3 g) hulled hemp 2. Place the florets in a steamer basket in a pot or
seeds (optional) a microwave-safe bowl. Add enough water to barely
cover the bottom of the pot or bowl. Cover and steam
the florets.
Modifications
Choose your favorite style of 3. Set aside 1 or 2 large florets to serve whole.
yogurt—Australian, Greek, Kefir, Blend or mash the rest of the florets with the yogurt
Labneh, Skyr, or an unstrained until mostly smooth. Sprinkle hemp seeds on top.
yogurt are all suitable—but make
See more food ideas to boost iron in baby’s diet.
sure it is plain and unsweetened
to minimize added sugar in
baby’s diet.
Have a child with dairy allergy?

Replace yogurt with sesame-free
hummus or another mashed or How to Serve: Pass a large floret and let baby touch,
puréed vegetable. grab, and munch the food. When baby is ready, offer a
pre-loaded spoon of mashed floret with yogurt. Let baby
continue to munch on the large florets while you watch
for any symptoms of an allergic reaction. If baby shows
no signs after 10 minutes, offer more mashed florets.
How to Store: Keep cooked cauliflower in an airtight

for 2 months.
Click an icon to see nutrients, age-appropriate sizes, and more: Milk Allergy and Yogurt: Thicker yogurt tends to have
concentrated amounts of milk proteins, which can trigger
an allergic reaction in individuals with an allergy to cow’s
milk. If you are offering a thicker yogurt to baby, start
with a small amount (1 tsp or 5 ml total at first bite),
Cauliflower Yogurt Hemp Seeds then gradually offer more.
Apple Swirl Yogurt None Dairy
Yield: 1 apple half + ½ c (120 ml) swirl

1. Wash, peel, and halve the apple. Remove the

Ingredients
core, seeds, and stem.
• 1 apple
• ⅛ tsp (¼ g) ground 2. Place the apple halves in a small pot. Add 1 c
cinnamon (optional) (240 ml) of water and the cinnamon. Cover and set
• 1 tbsp (15 ml) plain yogurt the pot on medium-high heat. As soon as the water
• 1 tsp (3 g) hulle hemp begins to boil, lower the heat to create a simmer.
seeds (optional) Cook until the apple is easily pierced with a fork,
about 10 minutes.
Modifications 3. Remove the apple halves from the pot. Cool.
Babies learn to like what
they eat early on and adding 4. Mash 1 apple half with the cinnamon. Swirl the
a pinch or two of herb, spice, mixture in the yogurt. Sprinkle hemp seeds or
or another seasoning lets another iron-rich seed on top.
baby build familiarity with
your favorite flavors.
How to Serve: Offer the whole apple half and let baby
grab and munch. When baby is ready, offer a pre-loaded
spoon of mashed apple with yogurt. Let baby continue
to munch on the whole apple half while you watch for
any symptoms of an allergic reaction. If baby shows
no signs after a few minutes, offer more of the mashed
apple with yogurt.
How to Store: Keep cooked apple in an airtight

for 2 months.
Click an icon to see nutrients, age-appropriate sizes, and more: Keep Offering Iron-Rich Foods: Babies need lots of
of age, their stores of iron naturally deplete. Ground-
up seeds are a great way to add iron into baby’s food.
Alternatively, offer a spoonful of mashed beans or
Apple Cinnamon Yogurt Hemp Seeds ground meat with baby’s meal.
Creamy Polenta Two Ways Whole Milk Thyme Butter Black Pepper Dairy
Yield: 3 c (720 ml)

1. Chop the thyme leaves. Add them to a pot and

Ingredients
pour in the stock.
• 3 sprigs fresh thyme
(optional) 2. Bring the stock to a boil. Turn the heat to low,
• 3 c (720 ml) stock then slowly whisk in the polenta.
• 1 c (140 g) dry instant
3. Cook uncovered and stirring frequently for
polenta (corn grits)
5 minutes. Turn off the heat, cover, and let stand
• 2 tbsp (30 ml) whole milk
• 1 tbsp (14 g) unsalted butter until thick, about 5 minutes.
• ⅛ tsp (¼ g) black pepper 4. Scoop ⅓ c (80 ml) polenta into baby’s bowl and
(optional)
stir in the butter, milk, and black pepper. Baby’s food
• 2 tbsp (30 ml) olive oil
need not be bland. In fact, babies develop tastes for
foods that they eat early on. Use the neutral taste
Modifications of polenta and other grain porridges as a vehicle to How to Serve: Start by letting baby munch on a polenta
Instant polenta (also labeled as introduce flavors that you want baby to learn to love. strip, then when baby is ready, offer a pre-loaded spoon
“corn grits”) cook much faster
of the creamy polenta. Let baby continue to munch
than coarser grinds, which can 5. Now make the polenta strips: you need a vessel
take up to 1 hour to prepare, on the strip while you watch for any symptoms of an
sized to let the polenta spread and set, but not so
though work just fine when allergic reaction to the milk. If baby seems okay, offer
wide that the polenta spreads into a thin layer. A small
instant polenta is not available. more creamy polenta
sheet tray, 9 x 9” baking dish, or a wide, shallow bowl
will do. Line it with parchment paper. Stir the oil into
If you prefer more neutral polenta, How to Store: Cooked polenta keeps in an airtight
the polenta, then pour the polenta into the vessel and
use water instead of meat or container in the refrigerator for 3 days or in the freezer
vegetable stock, which adds use a knife to spread it in an even layer. Chill until the
polenta has set, about 15 minutes. Cut the polenta for 2 months. When freezing polenta strips, use this
flavor and nutrients. Stock can
be homemade or store-bought, into strips about the size of two adult fingers pressed technique to keep them from sticking. Evenly space the
and whichever option you choose, together. Set aside 1 or 2 strips for baby’s meal. strips on a sheet tray, then place the whole tray in the
aim for low sodium (under 100 mg Store the rest. freezer. Once the strips are frozen (about 30 minutes
per serving). later), transfer them to an airtight container.
Click an icon to see nutrients, age-appropriate sizes, and more: Keep Offering Iron-Rich Foods: Babies need lots of
of age, their stores of iron naturally deplete. Polenta and
corn grits pair well with ground meat, which is packed
with the essential nutrient. Alternatively, offer a spoonful
Milk Corn Butter Black Pepper Olive Oil of mashed beans.
Buttery Broccoli Egg Strip None Dairy
Egg
+ Thin Strips of Cantaloupe or Melon
Yield: 6-8 egg strips
Prepare the broccoli. Wash the broccoli. Cut off the

Ingredients
florets from the primary stem. Set aside 1 c (240 ml)
• 1 head broccoli of florets to prepare for baby’s meal and store the rest
• 3 large eggs for later. Place the florets in a steamer basket in a pot
• 1 tbsp (15 ml) whole milk or a microwave-safe bowl. Add enough water to barely
• ⅛ tsp (¼ g) black pepper cover the bottom of the pot or bowl. Cover and steam
(optional)
the florets. Set aside 1 or 2 large florets to serve
• 1 tbsp (14 g) unsalted butter
whole. Finely chop the rest.
• 3-4 thin cantaloupe strips
Prepare the egg strips. Whisk the chopped broccoli,
Modifications eggs, milk, and black pepper until combined. Melt the
If you have leftover florets in butter in an 8-inch non-stick skillet set on medium
the freezer, use them. Otherwise, heat. (If you are using a larger skillet, increase the
follow the directions to cook number of eggs so that the mixture covers the bottom
plenty of broccoli for baby of the pan.) When the butter finishes foaming, pour
to enjoy today, plus leftovers in the egg mixture and turn the heat to low. Cover
for later. and steam until the eggs are firm and the edges have
from the pan to a cutting board. Cut into strips about
the width of two adult fingers pressed together.
Let cool.
How to Serve: Offer the thin strips of cantaloupe, some
egg strips, and the large broccoli floret and let baby try
to self-feed. If baby needs help, pass a piece of food in
the air for the child to grab from you.


Too Much of a Good Thing: Cantaloupe and other
melons are rich in nutrients that help loosen stools in
constipated babies but be careful: too much melon may
lead to uncomfortable poop blowouts. Just a few thin
slices of melon should do the trick.
Broccoli Egg Milk Black Pepper Butter Cantaloupe
Cooked Bell Pepper Half + Mashed Black Beans Black Beans Dairy
Peanut
+ Yogurt with Smooth Peanut Butter Swirl
Yield: 2 pepper halves + ¼ c (60 ml) beans + ½ c (120 ml) yogurt

Ingredients
• 1 bell pepper If you are planning to make veggie tacos (today’s
• 1 tsp (5 ml) olive oil optional family meal), grab 3 peppers from the
• ¼ c (60 ml) cooked black refrigerator instead of 1 and cook them all now to
beans save yourself time. Wash, dry, and halve the peppers.
• ½ c (120 ml) plain yogurt
Remove the stem, seeds, and pith. Coat the pepper
• 1 tsp (5 g) smooth peanut
halves with oil then place them cut-side down on the
butter (honey-free)
tray. Roast until the peppers are tender but not totally
collapsed, about 10 minutes. Remove the tray from the
Modifications oven. Set aside 1 half for baby and cut the rest into
If fresh bell peppers are not strips for veggie tacos. Store in the refrigerator.
available, pre-cooked bell peppers
from a can or jar work just as Prepare the yogurt. Scoop the yogurt into a bowl.
well. Rinse pre-cooked peppers Whisk in the peanut butter until no clumps remain.
to remove excess salt and
seasonings. Prepare the beans. Rinse and mash the beans.
If you are using canned beans, transfer any extra
Canned beans and dried beans beans from the can to an airtight container to store
cooked from scratch are both for later.
with lots of protein, fiber, and
B vitamins.
How to Serve: Offer the pepper half and mashed

beans and let baby self-feed. When baby is ready,
pre-load a spoon of peanut butter yogurt and offer it
to baby to ensure the child tastes peanut and yogurt.
Let baby continue to munch on the pepper half and
beans between bites of the peanut butter yogurt.
How to Store: Cooked bell pepper halves and cooked

beans keep in airtight containers in the refrigerator
for 3 days. Beans can be stored in the freezer for up to
Bell Pepper Olive Oil Black Beans Yogurt Peanut 2 months.
Veggie Tacos Pumpkin Seeds Sweet Potato None
Yield: 4 tacos
Prepare the vegetables. Preheat the oven to 400 F

Ingredients
• 2 sweet potatoes Wash, dry, and peel the sweet potatoes. Cut the
• 1 tbsp (15 ml) olive oil potatoes into wedges. Coat the wedges in oil and
• 1 tsp (2 g) ground cumin cumin. Evenly space the sweet potatoes on a sheet
(optional) tray. If you did not prepare the bell peppers earlier
• 2 bell peppers
today, halve the peppers, coat them in oil, and
• 1 c (240 ml) cooked black
beans
place them on same tray as the potatoes. Roast the
• 4 fresh corn tortillas vegetables for 10 minutes, remove the tray from the
• 2 tbsp (16 g) hulled oven, flip the wedges, then roast until the potato
unsalted pumpkin seeds starts to brown, about 15 minutes more. Set aside
• 2 oz (56 g) fresh goat some bell pepper and sweet potato for baby to eat
cheese (optional) during today’s family meal and tomorrow’s solid foods
• 2 sprigs fresh cilantro meal. Season your vegetables with salt to taste. Keep
(optional) your food warm while baby’s food cools.
• 1 lime (optional)
Assemble the tacos. For baby, spread a thin layer of
mashed beans on one tortilla, then cut the tortilla into
strips about the width of two adult fingers pressed
together. Grind some pumpkin seeds into powder to
sprinkle on top. Set aside the tortilla strips with some
vegetables for baby, then assemble your tacos, adding
goat cheese, pumpkin seeds, lime juice, cilantro leaves,
and any other seasonings—like hot sauce!
Sweet Potato Olive Oil Bell Pepper Black Beans Tortilla Pumpkin Seeds Recipe Continued on Next Page →
Veggie Tacos (Cont.)
How to Serve: Let baby munch on the bell pepper half, corn tortilla strips, and sweet potato wedge while you enjoy your tacos. If baby needs help,
pass a pepper strip or corn tortilla strip in the air for the child to grab from you.
Your Meal
Baby's Meal
How to Store: Cooked black beans, cooked bell pepper halves, and sweet potato wedges keep in separate airtight containers in the refrigerator for 3 days
or in the freezer for 2 months.
Pucker Up for Love: At first, babies tend to react strongly to sour fruits like lime, but don’t let the reaction dissuade you. Many babies and toddlers grow
to love the taste the more they are exposed to it. And remember, acidic foods like limes and lemons can cause a harmless rash. Gently pat any irritated
skin with a warm washcloth and the rash should dissipate within 10 to 15 minutes.
Buttery Broccoli Egg Strip + Black Beans None Dairy
Egg
on Tortilla + Sweet Potato w. Pumpkin Seed
Yield: 2-3 egg strips + 2-3 potato spears + 1 tortilla
1. Grab the egg strips from the refrigerator.

Ingredients
If you do not have any leftover, use the directions
• 2-3 buttery broccoli egg on Week 4 | Day 26 to prepare more.
strips
• 2-3 cooked sweet potato 2. Grab the sweet potato spears from the
spears refrigerator. If you do not have any, use the
• 2 tbsp (30 ml) cooked directions from Week 4 | Day 27 to prepare more.
black beans
• ½ tsp (3 ml) olive oil 3. Mash the black beans with olive oil. Thinly spread
(optional) the mash on the corn tortilla. Cut the tortilla into
• 1 fresh corn tortilla strips about the width of two adult fingers pressed
• 1 tbsp (8 g) unsalted hulled together.
pumpkin seeds
4. Grind the pumpkin seeds into a fine powder.
Sprinkle the pumpkin seed on the tortilla strips.
Modifications
Fresh corn tortillas are easier
for baby to munch than wheat
tortillas, which tend to get How to Serve: Offer the egg strips, potato wedges, and
gummy in the mouth. Do not serve tortilla strips to baby and let the child self-feed. If baby
crunchy tortilla taco shells or needs help, pass a piece of food in the air and let the
tortilla chips to baby due to the child grab it from you. You can also mash some sweet
choking hazard. potato to serve on a pre-loaded spoon.
How to Store: Cooked black beans, egg strips, and

sweet potato wedges keep in separate airtight
containers in the refrigerator for 3 days or in the freezer
for 2 months.
Green or White Pumpkin Seeds? If you have carved

Click an icon to see nutrients, age-appropriate sizes, and more: a pumpkin or squash, you’ve likely encountered white
seeds. The white coating is the hull—the edible shell
that protects the seed. While edible, a pumpkin seed in
its shell is harder to grind, which is why this plan calls
for hulled pumpkin seeds. These are typically green and
Broccoli Egg Milk Sweet Potato Black Beans Olive Oil Tortilla Pumpkin Seeds often labeled as pepitas.
Week 5
Back
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toTable
Weekof
1 Plan
Contents
©2023
SolidSolid
Starts
Starts
LLCInc| 64
| 64
Broccoli Florets Beet
Dairy
29 Goat Cheese with Sunflower Seed Veggie Hummus Bowl Goat Cheese
Egg
Mashed Hard-Boiled Egg Sunflower Seeds
Lemony Cauliflower Florets
30 None None None
Sesame-Free Beet Hummus
31 Cauliflower Two Ways with Breadcrumbs None Bread Wheat
Sesame-Free Beet Hummus
32 None None Wheat
Toast Strip
Peanut
33 Wheat Farina with Smooth Peanut Butter Swirl None Wheat Farina
Wheat
Buttery Broccoli Egg Strip Dairy
Ricotta Cheese
34 Fresh Ricotta Cheese None Egg
Zucchini
Zucchini Rolled in Breadcrumbs Wheat
Avocado Toast for Two Peanut
35 None Papaya
Papaya Handles or Banana Half with Ground-Up Peanut Wheat
This week, baby is introduced to one of the most widely consumed foods in
the world: bread.
While bread may be made from grains that baby has already tried
(corn and oats), the menu suggests introducing bread made of wheat.
This is intentional: wheat is one of the most common food allergens
in children, and research suggests that early introduction of common
food allergens may help prevent allergies from developing later
in life.24
There are many types of wheat bread, and when you are purchasing
bread to introduce this staple food to baby, there are some important
steps to minimize the risk.
24
Fleischer, D. M., Spergel, J. M., Assa’ad, A. H., & Pongracic, J. A. (2013). Primary Prevention of Allergic Disease Through Nutritional
Interventions.
The Journal of Allergy and Clinical Immunology: In Practice, 1(1), 29–36. https://doi.org/10.1016/j.jaip.2012.09.003

1. Choose bread that is free of honey, which is not safe for babies to consume before their first birthday
due to its association with infant botulism.
2. Avoid bread with dried fruit, large seeds, or large chunks or slivers of nuts, which increase the risk
of choking or aspiration.25,26
3. Double check the food label: bread often contains other common food allergens like sesame, soy, and tree
nuts. Try to choose a style with minimal ingredients: wheat, water, and yeast. It’s okay if bread has egg or
dairy (butter, cow’s milk), as long as you have already introduced these foods and ruled out a food allergy.
So, which style of loaf is best for baby? In our opinion, a country loaf is a fantastic choice, but any toasted bread or
bread with firm crust will work as long as it is free of honey, dried fruit, large seeds, and large chunks or silvers
of nuts. Softer breads like brioche, challah, panettone, and pre-sliced sandwich bread that are not toasted tend
to become gummy upon contact with baby’s saliva, which can cause the bread to clump and form a sticky
ball that increases choking risk.
To minimize the risk, start with a whole country loaf and cut off the crusty end, which you can offer on
its own as a resistive food teether. Because the crusty end holds its shape as baby munches, the bread
is less likely to gum up, clump, or stick in the mouth or throat. Worried about the thick crust becoming
too sharp for baby to munch? Simply dull or cut off any sharp edges with a knife.
Another great choice: iron-fortified sliced bread that has been toasted so that the texture is more
resistive. Babies need lots of iron in the diet at this stage of life, and there are plenty of breads made
with flour enriched with this essential nutrient. Just choose an option that is free of honey, dried fruit,
large seeds, or large chunks or silvers of nuts. Worried about the salt in bread? Choose a no- or low-sodium
option and know that a little bit of sodium is not going to hurt baby.
Ultimately, the “best bread” for baby is the one that connects to your culture, family, and religion and minimizes
the risk of choking for baby, who is still figuring out how to manage food in the mouth at this early stage.
Pick your favorite—bread is deeply personal, and most styles work with the recipes in this week’s meal plan.
Want more information on how to start solids? Check out our Solid Starts virtual course with strategies and tips from our feeding therapists
and pediatric medical professionals.
25
Sverre Wikström, & Elisabet Holst. (2017). [Infant botulism – why honey should be avoided for children up to one year]. Läkartidningen, 114. https://pubmed.ncbi.nlm.nih.gov/28742188/
26
Cox, N., & Hinkle, R. (2002). Infant Botulism. Am Fam Physician, 65(7), 1388–1393. https://www.aafp.org/pubs/afp/issues/2002/0401/p1388.html


Fresh Goat Cheese 4 oz (112 g) fresh not aged, log or pre-crumbled
Fresh Ricotta Cheese ½ c (120 ml) substitute low-sodium cottage cheese
Whole Milk 1 tbsp (15 ml) ideally "whole" milk rather than 1%, 2%, or skim milk

Breadcrumbs (Low-Sodium) 1 tsp (2 g) substitute breadcrumbs made from scratch with wheat bread
Chickpeas (Canned) 2 15-oz (425 g) cans substitute dry chickpeas cooked from scratch
Unsalted Hulled Sunflower Seeds (optional) 3 tbsp (27 g) raw or roasted, substitute chia, hemp, or pumpkin seed
Unsalted Shelled Peanuts 1 tbsp (9 g) raw or roasted
Wheat Bread 4 slices any style, ideally country-style loaf and/or iron-fortified
Wheat Farina ¼ c (44 g) substitute infant wheat cereal

Avocado (Ripe 1 whole any variety
Beets (Pre-Cooked) 2 c (480 ml) canned or vacuum-packed, substitute fresh beets cooked from scratch
Lemon (optional) 2 whole any variety
Lime (optional) 1 whole any variety
Papaya (Ripe) 1 whole any variety; substitute banana
Zucchini 1 whole any variety

Hulled Hemp Seeds (Optional) 4 tsp (12 g) substitute chia, pumpkin, or sunflower seeds
Olive Oil ⅔ c (160 ml) any variety
Smooth Peanut Butter (Honey-Free) 1 tsp (5 g) creamy or smooth (not "chunky") with no added sweeteners
Handy Conversions
Broccoli Florets + Goat Cheese with Goat Cheese Sunflower Seeds Dairy
Egg
Sunflower Seed + Mashed Hard-Boiled Egg
Yield: 1 c (240 ml) broccoli + ¼ c (60 ml) cheese + 1 egg
Prepare the egg. Bring a pot of water to a boil. Prepare the goat cheese. Crumble the cheese in
Ingredients
Lower the heat to create a simmer, then gently lower baby’s bowl. Mash the cheese, then whisk in 1 tbsp
• 1 large egg the egg into the pot. Cover the pot and cook for (15 ml) of water. Continue to whisk, adding another
• 1 head broccoli 12 minutes, then transfer the egg to a bowl of ice splash of water if necessary until the mixture becomes
• 2 oz (56 g) fresh goat water. Peel the shell. Mash the egg. Set aside. smooth and spreadable. Mix 1 tbsp (15 ml) of the
cheese whipped cheese into the mashed egg. Grind the
• 1 tsp (3 g) hulled unsalted Prepare the broccoli. Wash the broccoli. Cut off
sunflower seeds into a fine powder, then sprinkle them
sunflower seeds the florets from the primary stem. Set aside 1 c
on top of the cheese in baby’s bowl. Stick a floret
(240 ml) to prepare for baby’s meal and store the
in the bowl with the stem facing up for baby to grab.
rest for later. Place the florets in a steamer basket in
a pot or a microwave-safe bowl. Add enough water
to barely cover the bottom of the pot or bowl.
Cover and steam the florets. Let cool. How to Serve: Offer the bowl and florets to baby and
let the child self-feed. After a few minutes, pre-load a
baby spoon with egg-goat cheese mash for the child.
If baby seems okay, offer more egg-goat cheese mash.
How to Store: Keep cooked broccoli in an airtight

for 2 months. If you have leftover mashed egg or
whipped goat cheese, store them in separate airtight
containers in the refrigerator for 3 days.
Iron-Packed Seeds: Babies need lots of iron, and

sunflower seeds and sunflower seed butter are two
easy ways to boost this key nutrient in the diet.
It’s okay to use raw or roasted sunflower seeds as
long as they are low in added salt and finely ground
Click an icon to see nutrients, age-appropriate sizes, and more: into powder to reduce the choking risk. Honey-free
sunflower seed butter (thinned with water to reduce
the risk) is another great option. Both offer some iron,
plus they are allowed in most daycares and schools
because it is not a common allergen, unlike peanuts
Egg Broccoli Goat Cheese Sunflower Seeds and peanut butter.
Veggie Hummus Bowl Beet Dairy
Yield: 3 c (720 ml) hummus + 4 c (960 ml) vegetables

Prepare the vegetables. Grab the broccoli florets

Ingredients
and pre-cooked beets from the refrigerator. Steam the
• 2 ½ c (600 ml) broccoli florets and set some aside for baby. Season yours with
• florets salt to taste.
• 1 ½ c (360 ml) cooked beets
• 2 15-oz (425-g) cans Prepare the hummus. Rinse the cooked chickpeas.
chickpeas Halve and juice the lemon. Blend the chickpeas, olive
• 1 lemon (optional) oil, lemon juice, and spice until mostly smooth. A little
• ½ c (120 ml) olive oil texture is okay, but if the hummus is too thick, add a
• 1 tsp (2 g) ground cumin splash or two of water and continue to blend until it
(optional) reaches the desired consistency. A high-powered food
• 2 oz (56 g) fresh goat
processor speeds up this task, but if you don’t have
cheese
one, make a chickpea mash by smashing and mixing
• 1 tbsp (9 g) hulled unsalted
sunflower seeds the chickpeas, olive oil, lemon juice, and spice until
there are no whole beans.
Modifications Prepare the bowl. Scoop ½ c (120 ml) hummus into
Use this recipe as a base and baby’s bowl and as much as you’d like for yourself in
swap in whatever leftover your bowl. Store the rest. Mix the mashed beet into
vegetables are in your refrigerator. baby’s hummus, then stick a floret in the bowl with
the stem facing up for baby to grab. If you like, finely
crumble some goat cheese and grind some sunflower
seeds into a fine powder to sprinkle on top of baby’s
food. Season your hummus with more cumin, lemon
juice, and salt to taste. Swirl the hummus over the
bottom of your bowl, then top with veggies, crumbled
goat cheese, and sunflower seeds.
Broccoli Beet Chickpeas Lemon Olive Oil Goat Cheese Sunflower Seeds Recipe Continued on Next Page →
Veggie Hummus Bowl (Cont.)
How to Serve: Offer hummus and vegetables and let the child self-feed. If baby needs help, swipe a floret in the hummus and pass it in the air for
baby to grab from you.
Your Meal
Baby's Meal
How to Store: Cooked beets and hummus keep in airtight containers in the refrigerator for 3 days.
Offer Beets on Bath Day: Red beet colors almost anything it touches, including baby’s skin and clothes, as well as poop and pee. Don’t worry if this
happens—it’s natural and the color goes away with a gentle cleanse of warm water mixed with a spoonful of baking soda.
Lemony Cauliflower Florets None None
+ Sesame-Free Beet Hummus

Yield: ½ c (120 ml) hummus + 3 c (720 ml) florets
Prepare the hummus. Grab the hummus from the

Ingredients
refrigerator. If you do not have any leftover, use the
• ¼ c (60 ml) sesame-free directions on Week 5 | Day 29 to prepare more.
hummus Mash the beets, then stir the beets into the hummus.
• ¼ c (60 ml) cooked beets Grind the sunflower seeds into a fine powder, then
• 1 tsp (3 g) hulled unsalted sprinkle them on top of the hummus.
sunflower seeds (optional)
• 1 head cauliflower Prepare the cauliflower. Wash the cauliflower.
• 1 lemon (optional) Cut off the florets from the primary stem. Set aside
• 1 tsp (5 ml) olive oil 1 c (240 ml) of florets to prepare for baby’s meal and
(optional) store the rest. Place the florets in a steamer basket
in a pot or a microwave-safe bowl. Add enough water
Modifications to barely cover the bottom of the pot or bowl. Cover
You can save time by purchasing and steam the florets. Juice the lemon, then season
pre-cooked beets that are canned, baby’s florets with 1 tsp (5 ml) of lemon juice and olive
frozen, or vacuum-sealed, but if oil. Stick one floret in the bowl so it is standing up and
you prefer, roast fresh beets.
ready for baby to grab.
How to Serve: Offer hummus and florets and let the

child self-feed. If baby needs help, swipe a floret in the
hummus and pass it in the air for baby to grab from you.
How to Store: Cooked beets and hummus keep in

airtight containers in the refrigerator for 3 days.
Click an icon to see nutrients, age-appropriate sizes, and more: Plant-Based Iron and Vitamin C: Lemon contains
vitamin C that helps baby’s body absorb iron from
vegetables. Just keep in mind that, like all acidic foods,
lemon can cause a harmless contact rash when skin
touches the food. It usually dissipates within minutes
Chickpeas Beet Sunflower Seeds Cauliflower Lemon Olive Oil once the skin is gently cleansed.
Cauliflower Two Ways with Breadcrumbs Bread Wheat
Yield: 1 c (240 ml)

1. Grab the florets from the refrigerator. Steam them

Ingredients
using the directions on Week 1 | Day 3.
• 1 c (240 ml) cauliflower
florets 2. Set aside 2 or 3 of the largest florets to serve
• 3 tsp (6 g) hulled hemp whole to baby.
seeds (optional)
3. Blend the remaining florets with 1 tbsp (15 ml)
• 1 slice wheat bread
of water, human milk, and/or formula until mostly
smooth. A little texture is okay. Sprinkle hemp
Modifications seeds or another iron-rich seed on top.
When buying store-bought bread,
choose brands with minimal 4. Toast the bread until it is completely dry.
ingredients: wheat, water, and Chop the bread then grind the bread into a fine
under 100 mg of salt per serving. powder. Set aside 1 tsp (2 g) to serve with today’s
Breads fortified with iron are also
a great pick. If bread contains
meal and store the rest.
common allergens, make sure
that the foods have already been 1. How to Serve: Let baby grab and munch on a large
safely introduced before you floret. When baby is ready, scoop some cauliflower
offer the bread to baby. If you mash onto a spoon and sprinkle with a pinch of
have been closely following the breadcrumbs. After baby has taken the bite, offer
plan to date, bread with dairy or more large florets while you watch for symptoms
egg is okay, but avoid bread that of an allergic reaction to wheat. If baby exhibits
contains sesame, soy, or tree nuts.
no symptoms after 10 minutes, offer more mashed
This recipe uses sliced bread to cauliflower with breadcrumbs sprinkled on top.
make homemade breadcrumbs.
If you prefer, you can purchase How to Store: Keep cooked cauliflower in an airtight
store-bought breadcrumbs but container in the refrigerator for 3 days or in the freezer
scan the food label for common
food allergens, like sesame.
for 2 months. Breadcrumbs keep in an airtight container
in the refrigerator for 6 months.

Best Bread for Baby: The crusty end of a loaf presents
a lower choking risk, but the “best bread” for baby is the
one that connects to your culture, family, and religion.
Pick your favorite; bread is deeply personal, and most
styles can be prepared in age-appropriate way.
Cauliflower Hemp Seeds Bread
Sesame-Free Beet Hummus + Toast Strip None Wheat
Yield: ½ c (120 ml) hummus + 2-3 toast strips

Prepare the toast. As babies munch on soft bread,

Ingredients
it can become gummy and sticky, forming a large
• 1 slice wheat bread mass that can cling to the tongue and get stuck in
• ¼ c (60 ml) sesame-free the roof of the mouth. To minimize the risk, toast the
hummus bread until it is lightly browned, then cut the bread
• ¼ c (60 ml) cooked beets into strips about the size of two adult fingers pressed
• 1 tsp (3 g) hulled unsalted
together.
Prepare the hummus. Grab the hummus from the
refrigerator. If you do not have any leftover, use the
directions on Week 5 | Day 29 to prepare more. Mash
the beets, then stir the beets into the hummus. Grind
the sunflower seeds into a fine powder, then sprinkle
them on top of the hummus. Stick a toast strip in the
hummus for baby to grab.
How to Serve: Offer hummus and the toast strip

and let baby self-feed. As baby munches on the toast,
watch for signs of an allergic reaction to wheat.
If all is well, offer more toast strips.
How to Store: Cooked beets and hummus keep in

Consider the Crust: It holds its shape as baby

Click an icon to see nutrients, age-appropriate sizes, and more: munches, and as a result, it is less likely to become
gummy than the softer interior of a slice of bread,
which can easily clump and stick in the mouth. The
crust also builds oral-motor skills. These qualities far
outweigh any potential irritation to baby’s gums from
Bread Chickpeas Beet Sunflower Seeds the texture.
Wheat Farina with Smooth Peanut Wheat Farina Peanut
Wheat
Butter Swirl
Yield: 1 c (240 ml)
1. Bring 1 c (240 ml) of water to a boil.

Ingredients
2. Pour in the wheat farina, whisking to prevent lumps.
• ¼ c (44 g) dry wheat farina
• 1 tsp (5 g) smooth peanut 3. Turn the heat to medium-low, and continue to
butter (honey-free) cook, stirring occasionally, until the cereal has
softened and thickened, about 3 minutes. You want
seeds (optional)
the texture to be like a thick stew, not a runny soup.
The thicker texture sticks to spoons and helps baby
scoop with hands.
4. Remove the pot from the heat. Scoop the porridge
into baby’s bowl.
5. Whisk the peanut butter with 1 tbsp (15 ml) of
water, human milk, or formula until smooth with no
clumps. Swirl the peanut butter into baby’s porridge.
How to Serve: Offer the porridge with a pre-loaded
spoon on the side and let baby self-feed. Encourage
baby to hand-scoop and try to grab the spoon. If baby
needs help, pass the pre-loaded spoon in the air for the
child to grab. After baby takes the bite, offer another
pre-loaded spoon.
How to Store: Leftover cooked wheat farina keeps in an

airtight container in the refrigerator for 3 days or in the
freezer for 2 months. If the porridge contains human milk,
use it within 4 days. Adding a little liquid (warm water or
milk) after storage helps it become smooth again.
Iron-Fortified Grains: Wheat farina is often enriched

with iron, making it a fantastic staple for baby. Don't
have wheat farina on hand? Use infant wheat cereal or
Wheat Farina Peanut Hemp Seeds multigrain cereal, which also boosts iron in baby’s diet.
Buttery Broccoli Egg Strip + Fresh Ricotta Zucchini Ricotta Dairy

Egg
Cheese + Zucchini Rolled in Breadcrumbs Wheat
Yield: 6-8 egg strips + ½ c (120 ml) cheese + 4-6 zucchini spears
Time: 15 minutes
Ingredients Prepare the zucchini: Wash the zucchini. Cut off

and discard the stem and flower ends. Halve the
• 1 zucchini zucchini lengthwise, then cut each half lengthwise to
• 1 tsp (5 ml) olive oil (optional) create spears. If the spears are too long, cut them in
• 1 tsp (2 g) low-sodium
half or in thirds to make them the length of an adult
breadcrumbs
• ½ c (120 ml) fresh ricotta
pointer finger. Place the spears in a steamer basket
cheese in a pot or a microwave-safe bowl. Add enough water
• ¼ c (60 ml) cooked broccoli to barely cover the bottom of the pot or bowl. Cover
florets and steam the spears until they have brightened in
• 3 large eggs color and softened slightly, but hold together when
• 1 tbsp 15 ml) whole milk pressed, about 3 minutes in the microwave or 6
• 1 tbsp (14 g) unsalted butter minutes on the stovetop. Set aside 1 or 2 spears for
today and store the rest. Rub the spears with olive
oil, then roll the spears in breadcrumbs from earlier in
Click an icon to see
nutrients, age-appropriate
the week. If you have run out, use the directions on
sizes, and more: Week 5 | Day 31 to prepare more. Scoop the ricotta
cheese into baby’s bowl and stick in a zucchini spear
to make it easy for baby to grab.
Prepare the egg strips: Grab the florets from the How to Serve: Offer the cheese, zucchini spears, and
refrigerator. If you do not have any leftover, use the some egg strips and let baby self-feed. If baby needs
Zucchini Olive Oil
directions on Week 5 | Day 29 to prepare more. Set help, pass a zucchini spear or an egg strip in the air for
aside the largest floret to serve whole. Finely chop the child to grab from you.
the rest of the florets. Transfer them to mixing bowl.
Crack the eggs into the bowl. Add the whole milk.
Whisk to combine the ingredients. Warm the butter How to Store: Zucchini spears keep in an airtight
Bread Ricotta
in an 8-inch non-stick skillet set on medium heat. (If container in the refrigerator for 3 days. Egg strips keep
you are using a larger skillet, increase the number of in an airtight container in the refrigerator for 3 days or
eggs so that the mixture covers the bottom of the in the freezer for 2 months.
pan.) When butter finishes foaming, pour in the egg
Broccoli Egg
mixture and turn the heat to low. Cover and steam Breadcrumbs and Allergen Exposure: Keep a jar of
until the eggs are firm and the edges have started breadcrumbs in your refrigerator. A spoonful or two
to curl, about 5 minutes. Transfer the omelet from on baby’s food is one of the fastest ways to maintain
the pan to a cutting board. Cut into strips about the regular exposure to wheat, which may help minimize
Milk Butter width of two adult fingers pressed together. Cool. the likelihood of an allergy later in life.
Avocado Toast for Two + Papaya Handles Papaya Peanut
Wheat
or Banana with Ground-up Peanut
Yield: 2 toasts + 4-6 spears
Prepare the toasts. Toast the bread. Halve and peel

Ingredients
the avocado. Slice one of the halves into spears. Keep
• 2 slices wheat bread the other half whole for baby. Mash 1 spear and thinly
• 1 avocado spread the mash on one slice of toast for baby, then
• 1 lime (optional) cut the toast into strips about the size of two adult
• 1 tsp (5 ml) olive oil fingers pressed together. Mash the remaining spears
(optional)
on your slice of toast. Juice the lime, then sprinkle
1 tsp (5 ml) of juice over the toasts and store the rest.
• 1 whole papaya Sprinkle olive oil and sunflower seeds (ground up into
• 1 tbsp (9 g) unsalted shelled a fine powder for baby) on top. Season your toast with
peanuts salt to taste.
Prepare the fruit. Halve the papaya lengthwise.
Modifications Set aside one half to prepare for baby and store the
Use ripe papaya that is very other half for another use. Peel the skin and scoop
juicy and gives a little when out the seeds. Cut the half crosswise to create a
gently pressed, not firm and handle about the width of two adult fingers. Grind the
crisp green papaya.
peanuts into a fine powder. Roll some papaya handles
Banana or cantaloupe are great
in the finely ground-up peanut and use the rest to How to Serve: Offer the toast strips and papaya
substitutes for ripe papaya. sprinkle on your avocado toast. handles to baby and let the child self-feed. If baby
needs help picking up the food, pass a piece in the air
for the child to grab from you. Eat alongside baby to
model how it’s done!
How to Store: Cut papaya keeps in an airtight container

in the refrigerator for 4 days. After that, purée or cut
the flesh into cubes or spears, then store it in the
freezer for shakes, smoothies, and yogurt bowls for up
to 2 months.
Melon as Teething Tools: When you have a surplus of

melon, cut the flesh into large spears, then freeze them.
A frozen melon spear is a soothing finger food that can
Bread Avocado Lime Olive Oil Sunflower Seeds Papaya Peanut help mellow gum pain from new teeth.
Week 6
Back
Go to
toTable
Weekof
1 Plan
Contents
©2023
SolidSolid
Starts
Starts
LLCInc| 78
| 78
Buckwheat
Sheet Pan Chicken and
Creamy Buckwheat or Oatmeal Porridge Chicken Dairy
36 Vegetables with Peanut Dipping
Papaya Handles or Banana Half with Ground-Up Peanut Acorn Squash Peanut
Sauce
Garlic
Chicken Drumstick
37 Sesame-Free Squash Hummus None None None
Tomato Wedge
Cauliflower Two Ways with Sesame Tahini
38 None Sesame Sesame
on the Fingertip
Cauliflower Florets
39 None None Sesame
Squash Hummus with Sesame Tahini
Wheat Farina with Sesame Tahini Swirl Sesame
40 None Persimmon
Stewed Persimmon or Apple Halves Wheat
Dairy
Egg
Buttery Broccoli Egg Strip + Toast Strips Peanut-Sesame Egg Noodles Green Bean
41 Peanut
Whole Green Beans with Peanut-Sesame Dip with Broccoli Noodles
Sesame
Wheat
Dairy
Buttery Egg Noodles Egg
42 Okra Spears or Whole Green Beans None Okra Peanut
with Peanut-Sesame Dip Sesame
Wheat
Meat is one of the best sources of iron, which baby needs a lot of at this stage of life. But introducing meat does not need to involve puréeing
the food. In fact, baby’s first taste may come from a resistive meat, like a chicken drumstick.
When a drumstick is safely prepared in an age-appropriate way (see the family meal directions on Day 36), it is one of the best finger foods
to offer at this stage of life for several reasons:
• The shape is easy for baby to grab and hold on their own.
• Drumsticks can be shared with baby at mealtime, so baby can learn by watching you eat.

• The drumstick’s firm and resistive texture builds jaw strength and tongue
coordination—when baby brings the drumstick to the mouth, the brain
tells the tongue to move the food to the side of the mouth. This innate
reflex must be strengthened and honed with practice for baby to learn
how to chew.
What do you do if a chunk of meat breaks off in baby’s mouth? First, take a deep
breath and keep calm because taking a too-big bite is not an emergency. Your baby
does not need to have any practice with spitting out food to get the bite safely out
of their mouth. Babies have innate reflexes that help them spit out food when it is
not safe to swallow. Let baby try to work the food out of the mouth, and refrain from
putting your fingers in baby’s mouth or startling the child.
If you would prefer to introduce a different meat to baby, that is perfectly fine. It is
okay to adapt this plan’s weekly menus to suit your tastes, and there are directions
for beef bolognese, chicken liver pâté, lamb meatballs, pork spare ribs, and
more meats to try.
Want more information on how to start solids? Check out our Solid Starts


Chicken Drumsticks and Thighs 1 lb (454 g) bone-in, skin-on
Whole Milk ⅔ c (160 ml) ideally "whole" milk rather than 1%, 2%, or skim milk

Buckwheat Cereal ¼ c (40 g) substitute wheat farina or fortified infant wheat cereal
Coriander ½ tsp (1 g) pre-ground or whole seeds to grind at home
Egg Noodles 6 oz (170 g) ideally "wide" style and enriched with iron
Garlic Powder (Optional) 2 tsp (4 g) powder not granules
Maple Syrup (Optional) 1 tbsp (15 ml) substitute agave syrup (avoid honey)
Sesame Seeds 2 tsp (6 g) any variety, raw or roasted
Sesame Tahini ¼ c (60 ml) substitute sesame seeds
Smoked Paprika (Optional) 2 tsp (4 g) substitute sweet paprika
Soy Sauce 2 tbsp (30 ml) ideally low-sodium, substitute coconut aminos
Toasted Sesame Oil 2 tbsp (30 ml)
Wheat Bread 1 slice any style, ideally country-style loaf and/or iron-fortified

Acorn Squash 2 whole substitute butternut squash or another winter squash variety

Okra 2 whole whole not pre-cut okra, fresh not canned
Persimmon 1 whole ideally fuyu or a non-astringent variety, substitute apple (any variety)
Whole Green Beans 4 whole whole not pre-cut beans, fresh or frozen

Cumin 2 tsp (4 g) pre-ground or whole seeds to grind at home
Papaya (Ripe) 2-3 spears/handles any variety; substitute banana
Smooth Peanut Butter (Honey-Free) ⅔ c (160 ml) creamy or smooth (not "chunky") with no added sweeteners
Wheat Farina ¼ c (44 g) substitute infant wheat cereal
Handy Conversions
Creamy Buckwheat or Oatmeal Porridge + Buckwheat Dairy
Peanut
Papaya Handles or Banana Half with Peanut
Yield: 1 c (240 ml) porridge + 2-3 spears
1. Bring the milk and ¼ c (60 ml) of water to a boil.

Ingredients
2. Slowly pour the buckwheat cereal into the boiling
• ½ c (120 ml) whole milk
• ¼ c (40 g) buckwheat milk and water, whisking as you pour.
cereal 3. Lower the heat and cook the porridge for 10
• 2-3 papaya spears
minutes, stirring occasionally to prevent sticking.
• 1 tbsp (9 g) unsalted shelled
peanuts 4. Turn off the heat and let the porridge rest for
5 minutes. Scoop some into baby’s bowl. Let cool.
Modifications 5. Grab the papaya handles from the refrigerator.
Start with buckwheat cereal, If you do not have any leftover, use the directions
which is milled into flakes,
on Week 5 | Day 35 to prepare more.
rather than buckwheat groats,
which are whole plant seeds. 6. Grind the peanuts into a fine powder. Roll the fruit
spears in the finely ground-up peanut.
Use oatmeal instead of
buckwheat if you prefer.
This recipe suggests buckwheat
How to Serve: Offer fruit spears and porridge with a
porridge to introduce the
nutritious grain to baby, pre-loaded spoon rested on the side of the bowl for
although oatmeal offers baby to grab. If baby needs help picking up the fruit or
plenty of nutrients, too. utensil, pass it in the air for the child to grab from you.
Eat alongside baby to model how it’s done!
Banana or cantaloupe are great
substitutes for ripe papaya when
How to Store: Porridge keeps in an airtight container
it is unavailable.
in the refrigerator for 3 days or in the freezer for
2 months. Cut papaya keeps in an airtight container in
the refrigerator for 4 days. After that, cut the flesh into
cubes or purée it, then store it in the freezer for shakes,
smoothies, and yogurt bowls for up to 2 months.
Iron-Fortified Grains: Buckwheat cereal is often

enriched with iron, making it a fantastic staple for baby.
Don't have any on hand? Use another infant cereal or
Whole Milk Buckwheat Papaya Peanut multigrain cereal fortified with iron.
Sheet Pan Chicken and Vegetables Chicken Acorn Squash Garlic Peanut
with Peanut Dipping Sauce

Yield: 1 lb (454 g) chicken + 2 c (480 ml) squash
Cook Time: 1 hour
Prepare the chicken and squash. Defrost frozen Prepare the dip. Whisk the peanut butter with
Ingredients
meat in the refrigerator before you plan to cook. the juice of the lime and 2 tbsp (30 ml) of water.
• 1 lb (454 g) bone-in chicken Preheat the oven to 350 F (177 C). Line two sheet If necessary, add another splash or two of water
drumsticks and thighs trays with parchment paper. Place the chicken on one to make the mixture loose and saucy.
• 4 tbsp (30 ml) olive oil tray, keep the skin on for flavor, and coat the meat
• 2 tsp (4 g) garlic powder with half of the oil. Next, wash and cut the squash
(optional) from stem to flower, then scoop out the seeds. Cut the
• 2 tsp (4 g) smoked paprika halves crosswise into handles about 1-inch wide. Place
(optional) the squash handles on the other sheet tray and coat
• 2 acorn squash them with the remaining oil. Season the chicken and
• ½ c (120 g) smooth peanut
squash with spices.
butter (honey-free)
• 1 lime Roast the chicken and squash. Roast the food until
a knife easily pierces the squash, about 25 minutes.
Modifications Remove the squash from the oven and continue
This recipe calls for acorn squash, roasting the chicken until golden and no pink remains,
but butternut, kabocha, and all about 25 minutes more. Use a food thermometer to
winter squashes are great too. check that the chicken thigh’s internal temperature
Pick your favorite and use pre-cut has reached 165 F / 74 C. Set aside 2 to 3 chicken
frozen squash if you prefer. drumsticks and 6 to 8 squash handles for baby’s
meals today and tomorrow. Season the rest of the
food for yourself with salt to taste. Keep your food
warm while baby’s food cools. Before serving, peel the
squash skins, and remove the chicken skin, pin bones,
and loose cartilage (particularly around the knuckle)
from the drumstick for baby. If you are nervous about
offering a drumstick with meat on the bone, pick off
the meat and let baby gnaw on the bone—its resistive
nature helps baby build oral motor skills.
Chicken Olive Oil Garlic Acorn Squash Peanut Lime Recipe Continued on Next Page →
Sheet Pan Chicken and Vegetables with Peanut Dipping Sauce (Cont.)
How to Serve: Drizzle some sauce on the drumstick and squash handles and let baby self-feed. Eat alongside baby to model how it’s done,
and know that baby may spit meat while munching—a common reaction to the new texture, not a sign baby doesn’t like it.
Your Meal
Baby's Meal
How to Store: Cooked squash and chicken keep in airtight containers in the refrigerator for 3 days.
Prioritize Your Goals: The drumstick may not result in much food in the belly, but it is a great tool to strengthen baby’s tongue as it moves around
the shape. If your goal is to increase consumption, pick the meat off the bone, then shred the meat and mash it with some vegetables.
Chicken Drumstick + Sesame-Free Squash None None
Hummus + Tomato Wedge

Yield: 1 drumstick + 3 c (720 ml) hummus + 1 tomato
Prepare the leftovers. Grab the chicken drumstick

Ingredients
and squash from your refrigerator. If you do not have
• 1 cooked chicken drumstick any leftover, use the directions on Week 6 | Day 36
• 4 cooked acorn squash to prepare more. Remove the skin and loose cartilage
handles from the drumstick, and peel the squash skins. Mash
• 1 15-oz (425-g) can the squash.
chickpeas
• 1 lemon (optional) Prepare the hummus. Rinse the chickpeas. Halve and
• ¼ c (60 ml) olive oil juice the lemon. Blend the chickpeas, squash, olive
• 1 tsp (2 g) ground cumin oil, lemon juice, and spice until mostly smooth. A little
(optional) texture is okay, but if the hummus is too thick, add
• 1 large tomato
a splash or two of water and continue to blend until
it reaches the desired consistency. A high-powered
food processor speeds up this task, but if you don’t
have one, make a chickpea-squash mash by smashing
and mixing the ingredients until there are no whole
chickpeas. Scoop some hummus into baby’s bowl and How to Serve: Offer the food to baby and let the child
store the rest for the days ahead. self-feed with hands. If you are nervous about offering
Prepare the tomato. Wash and dry the tomato. a chicken drumstick to baby, pick off the meat and let
Cut the tomato into 4 to 6 wedges. Set aside 1 or 2 baby gnaw on the bone—the resistive nature of the
for baby and store the rest. bone helps baby build oral-motor skills. .
How to Store: Cooked squash, cooked chicken, squash

hummus, and cut tomato keep in airtight containers in
the refrigerator for 3 days.
How to Remove Pin Bones in Chicken: First, remove

the skin and any loose cartilage from the drumstick.
Click an icon to see nutrients, age-appropriate sizes, and more: Next, hold the chicken drumstick in one hand and
a small knife in the other, then place the knife
perpendicular to the bone just above the ankle and
slice around the bone. This will loosen the ends of the
pin bone and any tendons. Hold the end of the pin bone
Chicken Acorn Squash Chickpeas Lemon Olive Oil Tomato and pull firmly to remove it.
Cauliflower Two Ways Sesame Sesame
with Sesame Tahini on the Fingertip

Yield: 3 c (240 ml)
Prepare the cauliflower. Preheat

Ingredients
the oven to 400 F (204 C). Wash the
• 1 head cauliflower cauliflower. Cut off the florets from
• 1 lemon the primary stem. Wash, dry, and zest
• 2 tbsp (10 ml) olive oil the lemon. Coat the cauliflower in oil,
• 1 tsp (2 g) ground cumin lemon zest, and spice. Evenly space
• ¼ tsp (1 g) sesame tahini
the florets on a sheet tray. Roast until
the florets starts to brown, and a knife
Modifications easily inserts into the thickest stalk,
Today, cauliflower is served in a new way: roasted about 20 minutes. Remove the tray
with spice. Offering baby different flavors and from the oven and set aside some
textures is important, as is eating alongside baby.
florets for baby’s meal today and
The recipe makes plenty for you to share, so
tomorrow: large florets to serve whole
go ahead and mix and match spices to suit
your taste. and small florets to mash. Season your
cauliflower with lemon juice and salt
Sesame tahini is an easy way to introduce to taste. How to Serve: Let baby munch on a large cauliflower
this common food allergen to baby, but the floret. After a few minutes, introduce sesame: dip your
Prepare the sesame tahini. Scoop the
consistency can vary widely by brand. Brands of
tahini into a small bowl. Whisk 2 tsp finger in the thinned sesame tahini for baby, then offer
tahini that have a loose, saucy texture are much
easier to use in baby’s meals than brands with (10 ml) of water into the tahini until your finger to the child. Let baby taste the flavor, then
a thicker texture. the sauce is smooth with no clumps. repeat once or twice so the child gets exposure to
Set aside for baby. If you like, make sesame. Offer the mashed cauliflower and let baby
If sesame tahini is unavailable, use sesame seeds tahini sauce for yourself: whisk 1 tbsp self-feed while you watch for symptoms of an allergic
and simply grind them into a powder. When served (15 ml) tahini, 1 tbsp (15 ml) cold water, reaction. If baby seems okay after 10 minutes, offer
whole, sesame seeds often stay intact through the ½ tbsp (8 ml) lemon juice, ½ tsp (3 g) more tastes of the thinned sesame tahini.
digestive tract because they are encased in a hull. salt, and a pinch of cumin until smooth.
As a result, baby misses the benefits of exposure
to the allergenic proteins within the seed. How to Store: Keep cooked cauliflower in an airtight
for 2 months.
A Boost of Iron: If you would like to round out this meal
and boost iron, add a protein on the side, such as bean
patties, lamb meatballs, or smashed chickpeas—your
choice. See more iron-rich food ideas.
Cauliflower Lemon Olive Oil Sesame
Cauliflower Florets + Squash Hummus None Sesame
with Sesame Tahini

Yield: ½ c (120 ml) florets + ½ c (120 ml) hummus
Prepare the leftovers. Grab the cauliflower florets

Ingredients
and squash hummus from the refrigerator. If you
• ½ c (120 ml) cooked do not have any leftovers, use the directions on
cauliflower florets Week 6 | Day 38 to prepare cauliflower and the
• ½ c (120 ml) sesame-free directions on Week 6 | Day 37 to prepare hummus.
squash hummus
• ½ tsp (3 g) sesame tahini Prepare the tahini. Whisk 1 tbsp (15 ml) of hummus
and the sesame tahini until the mixture is smooth with
no clumps of tahini.
How to Serve: Offer the florets and sesame-free

squash hummus and let the child self-feed. After a few
minutes, introduce sesame: offer a pre-loaded spoon of
the squash hummus with sesame tahini. Repeat once or
twice so the child gets exposure to sesame, then take a
break and observe. If baby shows no symptoms of an
allergic reaction, offer more tastes of squash hummus
with sesame tahini.
How to Store: Cooked cauliflower florets and squash

hummus keep in airtight containers in the refrigerator
for 3 days.
Add a Squeeze of Lemon Juice: Lemon juice in

Click an icon to see nutrients, age-appropriate sizes, and more: this meal can expose baby to sour flavor, while also
boosting vitamin C. Just remember the acid may
cause a contact rash, a harmless skin reaction. If
baby is prone to contact rashes, consider applying a
barrier ointment (such as petroleum jelly or an oil/wax
Cauliflower Acorn Squash Chickpeas Sesame combination) before mealtime.
Wheat Farina with Sesame Tahini Swirl + Persimmon Sesame
Wheat
Stewed Persimmon or Apple Halves
Yield: 1 c (240 ml)
Prepare the persimmon. Wash the persimmon.

Ingredients
Cut the fruit in half along the equator. Remove any
• 1 Fuyu persimmon leaves and seeds. Place the halves in a steamer basket
• ¼ c (44 g) dry wheat farina or microwave-safe bowl. Add enough water to barely
• 1 tsp (5 g) sesame tahini cover the bottom of the pot or bowl. Steam the fruit
• 1 tsp (3 g) hulled hemp until it has softened slightly but still holds its shape
seeds (optional)
when gently pressed. This can take between 2 and 10
minutes, depending on the variety and ripeness of the
Modifications fruit; it is ready when it is easily pierced with a fork,
Squat round Fuyu persimmons and its texture resembles a ripe pear. Scoop out the
taste less astringent than other flesh from the skin of one half and mash. Set aside the
popular varieties, like heart-
other half to offer as finger food.
shaped hachiyas, but either
variety works. If you have hachiya Prepare the porridge. Bring 1 c (240 ml) of water to
persimmon, let the fruit ripen a boil. Pour in the wheat farina, whisking to prevent
until it is very soft to the touch lumps. Turn the heat to medium-low, and continue
before mashing the flesh for
to cook, stirring occasionally, until the cereal has
baby.
softened and thickened, about 3 minutes. Remove
If persimmon is not available, use the pot from the heat. Scoop the porridge into baby’s
your favorite variety of apple. bowl. Whisk the sesame tahini with the mashed
persimmon and 1 tbsp (15 ml) of water until smooth
with no clumps. Swirl the mixture into baby’s porridge.
How to Serve: Offer the persimmon half and the

porridge and let baby self-feed. If baby needs help,
pass a pre-loaded spoon in the air for the child to grab.
How to Store: Leftover cooked wheat farina keeps in an

freezer for 2 months. If the porridge contains human
Persimmon Wheat Farina Sesame Hemp Seeds milk, use it within 4 days.
Week 6: Day 41 | Solids Food Meal New Foods Introduced Common IgE Allergens
Buttery Broccoli Egg Strip + Toast Strips + Green Bean Dairy
Egg
Whole Green Beans with Peanut-Sesame Dip Peanut
Sesame
Yield: 6-8 egg strips + 2-3 toast strips + 4 beans
Wheat
Prepare the vegetables. Wash the broccoli. Cut off

Ingredients
the florets from the primary stem. Set aside 1 c (240 ml)
• 4 whole green beans for later. Place the florets in a steamer basket in a pot
• 3 large eggs or a microwave-safe bowl. Add enough water to barely
• 1 tbsp 15 ml) whole milk cover the bottom of the pot or bowl. Cover and steam
• 1 tbsp (14 g) unsalted butter the florets. Set aside 1 or 2 large florets to serve whole.
• 1 tsp (5 g) sesame tahini Finely chop the rest. Whole green beans can be served
• 1 tsp (5 g) smooth peanut raw but steam them with the broccoli if you prefer.
butter (honey-free)
• 1 slice wheat bread Prepare the egg strips. Whisk the eggs, chopped
broccoli, and milk. Warm the butter in an 8-inch non-
Modifications stick skillet set on medium heat. (If you are using
Because they are firm and a larger skillet, increase the number of eggs so the
resistive, whole green beans mixture covers the bottom of the pan.) When the
won’t get much food in the belly, butter finishes foaming, pour in the egg mixture and How to Serve: Offer the egg strips, vegetables, and
but as finger foods, they are turn the heat to low. Cover and steam until the eggs toast to baby and let the child self-feed. Dip a floret
excellent tools to help baby build are firm and the edges have started to curl, about 5 or bean in the sauce and pass it in the air for baby to
a mental map of the mouth—a minutes. Transfer the omelet from the pan to a cutting grab from you. Let baby munch on the vegetable, and if
critical step in learning to chew board. Cut the omelet into strips about the width of the child shows no symptoms of an allergic reaction,
and swallow. Plus, the whole offer more tastes of the dip.
two adult fingers pressed together. Let cool. Set aside
bean may be safer than a pre-cut
2 or 3 egg strips for today’s meal. Store the rest.
bean: the food is easy for baby
to grab, hold, and bring to the Prepare the dip. Whisk the peanut butter and sesame How to Store: Cooked green beans keep in an airtight
mouth, and ss baby munches, tahini with 2 tbsp (30 ml) of water until smooth and container in the refrigerator for 3 days. Egg strips keep
gums smash the pod and reduce saucy, with no clumps remaining. in an airtight container in the refrigerator for 3 days or
its roundness while baby is still in the freezer for 2 months.
holding onto the bean. Pre-cut Prepare the toast. Toast the bread until lightly
beans could be more likely to be browned, then cut the bread into strips about the size
accidentally swallowed whole. of two adult fingers pressed together. Blend Now to Save Time and Mess Later: Now that
sesame is introduced, it is important to keep serving it
Click an icon to see nutrients, age-appropriate sizes, and more: so baby gets the benefits of consistent exposure. In the
weeks ahead, the plan often calls for making dips and
sauces using the same blend of peanut butter and sesame
tahini from today’s meal. Use this hack: whisk a jar of
each in a bowl, then return the blend to the jars. This way,
Broccoli Green Bean Egg Milk Butter Sesame Peanut Bread there are fewer dirty spoons at future mealtimes.
Peanut-Sesame Egg Noodles with Broccoli Noodles Egg
Peanut
Sesame
Wheat
Yield: 3 c (720 ml) noodles + 2 c (480 ml) florets
1. Grab the florets from the refrigerator. Steam them

Ingredients
using the directions on Week 1 | Day 1, but keep the
• 2 c (480 ml) broccoli florets florets whole instead of mashing some.
• 5 oz (142 g) wide egg
noodles 2. Cook the egg noodles according to the package’s
• 2 tbsp (30 g) sesame tahini instructions, skipping any step to salt the cooking
• 2 tbsp (30 g) smooth water. Drain.
peanut butter (honey-free)
• 1 lime 3. Whisk the peanut butter and tahini. Scoop 2 tsp
• 2 tbsp (30 ml) soy sauce (10 ml) into a separate bowl and whisk with 2 tbsp
• 2 tbsp (30 ml) toasted (30 ml) of water; this sauce is for baby. Juice the lime,
sesame oil then whisk the juice, sesame oil, soy sauce, and maple
• 1 tbsp (15 ml) maple syrup into the rest of the peanut butter-tahini mixture to
(optional) make a sauce for yourself. Toss some noodles with the
• 2 tsp (6 g) sesame seeds baby’s sauce, then toss the rest with yours.
4. At this point, the noodles can be stored in an
Modifications
airtight container in the refrigerator to eat later.
This dish can be served cold or
hot. Make it earlier in the day If you’d like to eat warm noodles, keep your portion
and store the food in an airtight covered while baby’s food cools.
container in the refrigerator until
5. When you are ready to serve, grind the sesame How to Serve: Offer egg noodles and florets to baby
mealtime. and let the child self-feed. If baby needs help, pass a
seed into powder to sprinkle on top of the food.
When sesame seeds are served whole, they often stay piece of food in the air for the child to grab from you.
intact through the digestive system, which causes Eat your portion alongside baby to model how it’s done.
baby to miss out on the benefits of exposure to the
allergens within the seed. How to Store: Peanut-Sesame Egg Noodles with
broccoli keeps in an airtight container in the refrigerator
for 3 days.
Click an icon to see nutrients, age-appropriate sizes, and more: Stuffing Food in the Mouth is Normal: It's common for
babies to grab a large handful of noodles (or any food!)
and shove the whole handful into the mouth. This is a
teaching moment for both of you: take a deep breath
and trust that baby can chew and swallow, or spit out
Broccoli Noodles Sesame Peanut what the mouth cannot handle.
Buttery Egg Noodles + Okra Spears or Okra Dairy
Egg
Whole Green Beans with Peanut-Sesame Dip Peanut
Sesame
Yield: ½ c (120 ml) noodles + 4 okra spears + ¼ c (60 ml) dip
Wheat
1. Cook the egg noodles according to the package’s

Ingredients
instructions, skipping any step to salt the cooking
• 1 oz (28 g) wide egg noodles water. Drain.
• 2 whole okra 2. Toss the noodles with the butter. Stir to coat.
• 2 tsp (10 g) sesame tahini Set aside to cool.
3. Wash the okra. Halve each okra lengthwise.
butter (honey-free)
Scoop out the seeds.
Modifications 4. Place the okra spears in a steamer basket in a pot

Swap whole green beans if whole or a microwave-safe bowl. Add enough water to barely
okra is unavailablee. cover the bottom of the pot or bowl. Cover and steam
the okra spears until they have brightened in color
and softened slightly, but still feel firm when pressed,
stovetop. Cool the okra spears.
5. Whisk the peanut butter and sesame tahini with How to Serve: Offer egg noodles and okra spears to
2 tbsp (30 ml) of water. baby and let the child self-feed. Dip an okra spear
in the sauce and pass it in the air for baby to grab
from you. Baby will likely not consume much of the
vegetable, but munching on the spear helps advance
oral development.
How to Store: Cooked okra spears and buttery egg

noodles keep in airtight containers in the refrigerator
for 3 days. Cooked egg noodles can also be stored in
Click an icon to see nutrients, age-appropriate sizes, and more: Embrace the Slime: If baby hesitates at the texture
of okra, keep the long game in mind: repeat exposure
to a wide variety of textures—including gooey, sticky
mucilage in okra—is an important step in preventing
picky eating in the opinionated toddler years to come.
Noodles Butter Okra Sesame Peanut
Week 7

Pork Dairy
Creamy Porridge with Peanut-Sesame Swirl
43 Pork Spare Ribs on Polenta Star Fruit Peanut
Sliced Star Fruit or Pineapple Spears
Rosemary Sesame
Avocado Toast for Two Dairy
44 Mashed Hard-Boiled Egg with Yogurt None None Egg
Spare Rib Bone Wheat
Cauliflower Florets Edamame
45 None Soy
Mashed Edamame Vinegar
Broccoli Florets
46 None Tofu Soy
Tofu Strip
Cauliflower Florets Sesame
47 None None
Edamame Tofu Mash with Sesame Tahini Soy
Ginger
Peanut
Ginger Peanut Noodles with Broccoli and Tofu Turnip
48 Pineapple Pulled Pork Tacos Soy
Turnip or Potato Wedges Pineapple
Wheat
Onion
Broccoli Mushroom Tofu Egg Strips Dairy
49 Pineapple Core None Mushroom Egg
Shredded Pork Soy
virtual course with strategies and tips from our feeding therapists and pediatric
medical professionals.
Soy—it is one of the most widely consumed legumes in the world, and for good
reason. Soy is packed with iron, omega-3 fatty acids, protein, and lots of
other nutrients that baby needs to thrive. It also happens to be a common
food allergen. The good news? Less than 1% of children are allergic to soy,
and more than 50% of them outgrow soy allergy by age six.27,28
Soy is used to make bread, miso, tamari, and many more prepared foods, so
there are benefits to introducing this food early and serving it often after it is ruled
27
Soy. (2022). FoodAllergy.org. https://www.foodallergy.org/living-food-allergies/food-allergy-essentials/common-allergens/soy
28
Savage, J. H., Kaeding, A. J., Matsui, E. C., & Wood, R. A. (2010). The natural history of soy allergy. Journal of Allergy and Clinical Immunology, 125(3), 683–686. https://doi.org/10.1016/j.jaci.2009.12.994

out as an allergen. When introducing soy to baby, it is important to choose a product that is low in sodium, such as
edamame. The beans are a great first food for other reasons, too: they are bright green, quick to prepare, and delicious.
They are also one of the easiest ways to keep up exposure to soy once the food has been safely
introduced. We recommend that you make a big batch of mashed edamame to store in the freezer,
where it keeps for up to 2 months.
Tofu is another great low-sodium soy product for baby, and there are many kinds
to try, some with more nutrition than others. For example, silken tofu often
contains less protein and micronutrients than firm and extra-firm tofu, which
are loaded with protein, iron, and zinc. Sprouted tofu tends to have even more
protein, less fat, and fewer antinutrients than non-sprouted types.29
Keep in mind that it is helpful to serve edamame and tofu alongside

foods that are rich in vitamin C, which helps baby’s body absorb
significantly more iron from the legumes that it would otherwise.
This week’s menu offers plenty of pairings, and feel free to mix and
match, swapping fruits and vegetables with other foods that are
rich in vitamin C.

Solid Starts virtual course with strategies and tips from our
29
Murugkar, D. A. (2011). Effect of sprouting of soybean on the chemical composition and quality of soymilk and tofu. Journal of Food Science and
Technology, 51(5), 915–921. https://doi.org/10.1007/s13197-011-0576-9


Plain Yogurt 2 tbsp (30 ml) no added fruit or sugar, any style (Australian, Greek, Kefir, Skyr)
Pork Shoulder 2 lbs (908 g) boneless, fat cap on
Pork Spare Ribs 2 lbs (908 g) bone-in
Whole Milk 1 c (240 ml) ideally "whole" milk rather than 1%, 2%, or skim milk

Corn Tortillas (Small) 1 package corn not wheat, ideally 6-inch tortillas
Diced Tomatoes 2 14-oz (400-g) cans substitute crushed tomatoes or passata
Peanut Oil 4 tbsp (60 ml) substitute olive oil
Rice Vinegar 1 tsp (5 ml) any variety
Soba Noodles 3 oz (84 g) any variety
Stock 3 c (720 ml) meat or vegetable, substitute water
Tomato Paste 1 tbsp (15 ml)

Broccoli 2 heads substitute pre-cut fresh or frozen florets
Edamame ¾ c (180 ml) fresh or frozen, ideally shelled
Fresh Cilantro 4 sprigs substitute fresh parsley
Fresh Garlic 9 cloves substitute ½ tsp (1 g) garlic powder per clove
Fresh Ginger 1 inch (2 cm) substitute ½ tsp (1 g) ground ginger

Fresh Rosemary (optional) 4 sprigs substitute 2 tsp (4 g) dried rosemary
Mushroom (Button) 1 whole substitute cremini, shiitake, or any cultivated variety
Onion (Large) 1 whole any variety
Pineapple 1 whole substitute canned pineapple spears or rings packed in water (not syrup)
Star Fruit (Ripe) 1 whole substitute pineapple (whole or canned fruit packed in water, not syrup)
Tofu (Firm or Extra-Firm) 1 14-oz (400-g) package packed in water with minimal added ingredients
Turnip (Large) 1 whole any variety; substitute potato

Black Pepper (optional) 1 tbsp (6 g) pre-ground or whole peppercorns to grind at home
Buckwheat Cereal ¼ c (40 g) substitute wheat farina or fortified infant wheat cereal
Garlic Powder 2 tsp (4 g) powder not granules
Olive Oil 2 tbsp (30 ml) any variety
Polenta (Corn Grits) 1 c (240 ml) ideally "instant" over coarse grinds (which take longer to cook)
Sesame Tahini 2 tsp (10 g) substitute sesame seeds
Smooth Peanut Butter (Honey-Free) 3 tbsp (45 ml) creamy or smooth (not "chunky") with no added sweeteners
Unsalted Hulled Sunflower Seeds (optional) 1 tsp (3 g) raw or roasted, substitute chia, hemp, or pumpkin seed
Handy Conversions
Creamy Porridge with Peanut-Sesame Swirl Star Fruit Dairy
Peanut
+ Sliced Star Fruit or Pineapple Spears Sesame
Yield: 1 c (240 ml) porridge + 1 c (240 ml) fruit

Ingredients
2. Slowly pour the buckwheat cereal into the boiling
• ¼ c (40 g) buckwheat cereal water and milk, whisking as you pour.
• 1 tsp (5 g) sesame tahini 3. Lower the heat and cook the porridge for 10
minutes, stirring occasionally to prevent sticking.
butter (honey-free)
• 1 ripe star fruit 4. Turn off the heat and let the porridge rest for
5 minutes. Scoop some into baby’s bowl.
Modifications 5. Whisk the peanut butter and sesame tahini with
Pick your favorite porridge! This
1 tbsp (15 ml) of porridge and 1 tbsp (15 ml) of water
recipe calls for buckwheat cereal,
but at this point in the plan, until smooth with no clumps. Swirl the nut and seed
baby has tried porridge made of mixture into baby’s porridge. Let cool.
corn, oatmeal, rice, and wheat
6. Wash the star fruit. Slice the fruit crosswise to
farina. Go with what you have
create thin stars about as thick as your pinky finger.
on hand—or try a new grain like
amaranth or quinoa. Cut off the skin. Remove any seeds.
How to Serve: Offer the sliced star fruit and porridge
Ripe star fruit (mostly yellow
with a pre-loaded spoon rested on the side of the bowl
with some green spots) is less
tart than brighter green fruit. for the child to grab. If baby needs help picking up the
Substitute pineapple if ripe star fruit or utensil, pass it in the air for the child to grab
fruit is unavailable. from you.
This recipe offers raw star fruit. How to Store: Keep porridge in an airtight container
If you prefer, cook the fruit until
soft, then mash it for baby to
self-feed.
2 months. Cut star fruit keeps in an airtight container
in the refrigerator for 3 days.

Star Fruit Pros and Cons: Because it is firm, raw star
fruit may not result in much food in the belly, but the
fruit’s shape advances oral development and builds
familiarity with tart flavor. Star fruit’s acidity may cause
a harmless contact rash.
Milk Buckwheat Sesame Peanut Star Fruit
Pork Spare Ribs on Polenta Pork Rosemary Dairy
Yield: 6 ribs + 3 c (720 ml) polenta

Cook Time: 3 hours
Prepare the ribs. Defrost frozen meat in the

Ingredients
refrigerator the day before you cook it. Preheat
• 2 lbs (908 g) pork spare ribs the oven to 300 F (149 C) or set up a slow cooker.
• 2 14-oz (400-g) cans diced Whisk the canned tomatoes, tomato paste, and garlic
tomatoes powder. Pour the mixture into an oven-proof pot or the
• 1 tbsp (15 ml) tomato paste slow cooker. Add two rosemary sprigs, then lay the
• 2 tsp (4 g) garlic powder
ribs on top. If the ribs are too long to lay in a single
• 4 sprigs fresh rosemary
layer, cut them in half or thirds and stack them on top
(optional)
• 3 c (720 ml) stock of each other, then add some water to ensure the top
• 1 c (240 ml) dry instant rack is partially covered. Tightly cover and cook the
polenta (corn grits) meat until tender and pulling back from the ends of
• ¼ c (60 ml) whole milk the bones, about 2 hours in the oven or 4 hours on low
• 4 tbsp (56 g) unsalted butter in the slow cooker. Use a food thermometer to check
• 1 tsp (2 g) black pepper that the internal temperature between the bones has
(optional) reached at least 145 F (63 C). Set aside 2 ribs for baby
and take a moment to ensure the bone is not so brittle
Click an icon to see that it may break or splinter as baby gnaws on it.
nutrients, age-appropriate If you are nervous about offering a rib with meat on
sizes, and more: the bone, pick off the meat, then finely chop the meat
and mash it with some polenta. You can offer the mash
alongside the meatless bone—its resistive nature
helps baby build oral-motor skills as the tongue moves
around its shape.
Pork Tomato
Prepare the polenta. Pick the rosemary leaves from
the remaining 2 stems. Finely chop the leaves. Add the
leaves to a pot and pour in the stock. Bring the stock
to a boil, then lower the heat and slowly whisk in the
Garlic Corn
polenta. Cook and stir frequently for 5 minutes, then
turn off the heat, cover, and let the polenta thicken for
5 minutes. Stir in the milk, butter, and black pepper.
Scoop some polenta into baby’s bowl and season the
Milk Butter rest for yourself with salt to taste. Lay the spare ribs on
top of the polenta and spoon some sauce over the food.
Recipe Continued on Next Page →
Pork Spare Ribs on Polenta (Cont.)
How to Serve: Offer the polenta and a pork spare rib and let baby self-feed. Eat your portion alongside baby to model how it’s done.
Your Meal
Baby's Meal
How to Store: Cooked pork spare ribs and cooked polenta keep in airtight containers in the refrigerator for 3 days or in the freezer for 2 months.
What to Do When Baby Takes A Too-Big Bite: As baby learns to take bites, it is common for a too-big piece of food to break off in the mouth.
When it happens, try this: place yourself below baby so they look down at you, then open your mouth and stick out your tongue. As you do so,
cup your hand under baby’s chin and give the child a moment to push the food forward with the tongue. Gravity helps move the food forward,
and your hand and modeling provide sensory cues.
Avocado Toast for Two + Mashed Hard-Boiled None Dairy
Egg
Egg with Yogurt + Spare Rib Bone Wheat
Yield: 1 rib + 1 egg + 2 toasts
Prepare the rib. Grab the leftover pork spare ribs

Ingredients
from the refrigerator. If you ran out or did not make
• 1 cooked pork spare rib yesterday’s family meal, skip the rib. Pork is on the
• 1 large egg menu for later in the week.
• 2 tbsp (30 ml) plain yogurt
• 1 avocado Prepare the egg. Bring a pot of water to boil.
• 2 slices wheat bread Lower the heat to create a simmer, then gently lower
• 1 lime (optional) the egg into the pot. Cover the pot and cook for
• 1 tsp (3 g) hulled unsalted 12 minutes, then transfer the egg to a bowl of ice
sunflower seeds (optional) water. Peel the eggshell. Cut the egg into quarters.
• ¼ tsp (½ g) black pepper Mash 2 egg quarters with the yogurt and a splash of
(optional) water in baby’s bowl until the mixture is smooth with
no clumps. Season the remaining egg quarters with
salt for yourself.
Prepare the avocado. Peel and halve the avocado.
Remove the pit and skin. Reserve one half for baby to
munch and cut the other half into spears.
Prepare the toast. Toast the bread until lightly
browned. Place 1 avocado spear on 1 slice of toast, How to Serve: Offer the mashed egg, avocado half,
then mash and spread in a thin layer. Cut this toast spare rib, and toast strips to baby and let baby self-
into strips about the size of two adult fingers pressed feed. Pre-load a spoon with some mashed egg and lay
together for baby. Mash the remaining spears on it next to the bowl for baby to try to pick up. If baby
the other slice of toast for yourself. Juice the lime needs help, pass the spoon in the air for the child to
and drizzle the juice over the avocado half and the grab from you.
avocado toasts. Grind the sunflower seeds into a fine
powder. Sprinkle the seeds and pepper on top of the How to Store: Avocado spears keep in an airtight
toasts. Season yours with salt to taste. container in the refrigerator for 3 days.

Why Babies Gag on Bread: As baby munches soft
bread, it becomes gummy, forming a large mass that can
cling to the tongue and roof of mouth, which can cause
baby to gag. Toasting bread minimizes the risk, and a
thin layer of mashed avocado can aid swallowing.
Pork Egg Yogurt Avocado Bread Lime Sunflower Seeds
Cauliflower Florets + Mashed Edamame Edamame Vinegar Soy
Yield: 3 c (720 ml) florets + ½ c (120 ml) edamame

Prepare the cauliflower. Wash the cauliflower.

Ingredients
Cut the florets from the primary stem. Decide if
• 1 head cauliflower you would like to steam or roast the florets. Use
• ¾ c (180 ml) shelled the directions on Week 5 | Day 30 to steam or the
edamame directions on Week 6 | Day 38 to roast. Set aside
• 1 tbsp (15 ml) olive oil some large florets for baby’s meal and season the
• 1 tsp (5 ml) rice vinegar
rest with salt to taste for yourself.
Modifications Prepare the edamame. Place the edamame in a

It’s okay to use edamame in the steamer basket in a pot or a microwave-safe bowl.
pod if you cannot find shelled Add enough water to barely cover the bottom of the
edamame. Steam the pods for pot or bowl. Cover and steam the edamame until the
a few minutes, then pop out beans are soft, about 2 minutes in the microwave or
the beans and proceed with the 5 minutes on the stovetop. The edamame is ready How to Serve: Let baby self-feed on the florets.
directions. when you can easily mash one with a fork. Use a food When baby is ready, offer a pre-loaded spoon with
processor to blend the beans, oil, vinegar, and 1 tbsp a scant amount of edamame mash (about the size
(15 ml) of water. Add more oil and water as needed of your pinky fingertip) to expose the child to the
until it reaches a mostly smooth consistency. A little potential allergen. After baby has taken a bite, offer
texture is okay as long as there are no whole beans more florets while you watch for an allergic reaction
or clumps. Scoop some mash into a bowl for baby to soy. If baby exhibits no symptoms after 10 minutes,
and store the rest for later in the week. offer more mashed edamame.
How to Store: Cooked cauliflower florets and edamame

mash keep in airtight containers in the refrigerator for
3 days or in the freezer for 2 months. When freezing
the mash, store it in small portions (a covered ice cube
tray or ¼-cup containers) for easy access to baby-
friendly portions at mealtime.

Stock Up on Edamame: Edamame is a great food
to introduce and repeat exposure to soy—a common
allergen. Keep a big bag on hand in your freezer as
edamame shows up frequently in future weeks of
this plan.
Cauliflower Edamame Olive Oil Vinegar
Broccoli Florets + Tofu Strip Tofu Soy
Yield: 3 c (720 ml) florets + 4-6 tofu strips


Ingredients
florets from the primary stem. Place the florets in a
• 1 head broccoli steamer basket in a pot or a microwave-safe bowl.
• 2 tsp (10 ml) olive oil Add enough water to barely cover the bottom of the
(optional) pot or bowl. Cover and steam the florets. Set aside
• 1 14-oz (400-g) package some large florets for baby and season the rest with
firm tofu
1 tsp (5 ml) of oil and salt to taste for yourself.
Modifications Prepare the tofu. Open the package of tofu and

Either firm or extra-firm tofu cut 4 oz (112 g) from the main block (1 ounce is
works. Or try sprouted tofu, approximately equal in size to an adult thumb) then
which offers even more protein. store the rest for later. Rinse, dry, and cut the tofu
into long rectangular strips about the size of your
thumb. Warm the remaining oil in a non-stick skillet
set on medium heat. When it shimmers, add the tofu How to Serve: Let baby self-feed on the florets. When
and stir to coat. Cook until golden on all sides, about baby is ready, mash a small amount of tofu (about the
5 minutes. Let cool. Set aside 1 strip for today’s meal size of your fingertip) and offer the mash on a pre-
and store the rest for the days ahead. loaded spoon. After baby has taken a bite, offer more
florets while you watch for an allergic reaction to soy.
If baby exhibits no symptoms after a few minutes, offer
the whole tofu strip and let baby munch. If a piece
breaks off in baby’s mouth, take a deep breath, stay
calm, and wait a beat: let baby use the innate skill of
pushing the food forward with the tongue. Stick out
your own tongue to model how it’s done.
How to Store: Cooked tofu strips and an open

package of firm tofu keep in airtight containers in the
refrigerator for 3 days.
Add Calcium with Tofu: Read the food label: some tofu
contains calcium sulfate, a natural coagulant that turns
soy milk into tofu. This type of tofu contains calcium to
Broccoli Olive Oil Tofu strengthen baby’s developing bones.
Cauliflower Florets + Edamame Tofu Mash None Sesame
Soy
with Sesame Tahini
Yield: ½ c (120 ml) florets + ⅓ c (80 ml) mash
1. Grab leftover florets and edamame mash from the

Ingredients
refrigerator. Use the directions on Week 7 | Day 46
• ½ c (120 ml) cauliflower to steam the florets.
florets
• ¼ c (60 ml) edamame mash 2. Grab the tofu strip from the refrigerator. If you
• 1 cooked tofu strip do not have any leftover, use the directions on
• 1 tsp (5 g) sesame tahini Week 7 | Day 46 to prepare more.
3. Finely chop the tofu, then mix the tofu and sesame
Modifications tahini into the mashed edamame. If necessary, add a
It’s okay to use edamame in the splash of hot water to loosen the mixture. It should be
pod if you cannot find shelled
smooth and spreadable with no clumps of tahini.
edamame. Steam the pods for
a few minutes, then pop out
the beans and proceed with the
directions.
How to Serve: Stick a floret in the edamame tofu mash
and offer the rest alongside the mash, then let baby
self-feed. If baby needs help, pass a floret in the air for
the child to grab from you. You can also stick a floret in
the mash and pass it to baby—then stick another floret
in the dip and let baby try to grab it.
How to Store: Cooked cauliflower florets keep in an

airtight container in the refrigerator for 3 days or in
the freezer for 2 months. Leftover edamame tofu mash
keeps in an airtight container in the refrigerator for
2 days.
Click an icon to see nutrients, age-appropriate sizes, and more: Three Ways to Offer Edamame Mash: Edamame is
packed with protein, iron, and other key nutrients for
baby. To increase consumption, try offering edamame
mash in different ways to pique baby’s interest: pre-
loaded on a spoon for baby to grab, scooped into a
Cauliflower Edamame Tofu Sesame bowl for dipping, and thinly spread on toast.
Ginger Peanut Noodles with Broccoli Ginger Turnip Peanut
Soy
and Tofu + Turnip or Beet Wedges Wheat
Yield: 1 ½ c (360 ml) noodles + 3 c (720 ml) florets + 4-6 tofu strips + 1 c (240 ml) turnip
1. Bring a pot of water to a boil. As it warms, prepare

Ingredients
the vegetables: Wash the broccoli and cut the florets
• 1 head broccoli from the primary stem. Peel and cut the turnip into
• 1 large turnip wedges about the size of two adult fingers pressed
• 3 oz (84g) soba noodles together.
• 4 oz (112 g) firm tofu
• 4 tbsp (60 ml) peanut oil 2. Boil the broccoli until the color has brightened and
• 1 garlic clove the florets are easily pierced with a knife, but not
• 1 inch (2 cm) fresh ginger mushy, about 3 minutes. Use a sieve or slotted spoon
• 2 tbsp (30 g) smooth to lift the broccoli from the water to a plate. Next, boil
peanut butter (honey-free) the turnip wedges until the thickest wedge is easily
pierced with a knife, about 6 minutes. Using a sieve
Modifications or slotted spoon, lift the turnips from the water to
Substitute potato if turnip is the plate with the broccoli. Finally, boil the noodles
unavailable.
until they are tender, about 8 minutes. Drain. Rinse the
Click an icon to see noodles under cold water to stop the cooking.
nutrients, age-appropriate
sizes, and more: 3. Cut the tofu into long, rectangular strips. Warm
2 tbsp (30 ml) of oil in a large skillet set on medium How to Serve: Offer the noodles and florets, tofu strip,
heat. When the oil shimmers, stir in the tofu strips and and some turnip wedges and let baby self-feed. The
cook until they are golden on all sides, about 5 minutes. thin noodles may be challenging for baby to pick up
Transfer the tofu to the plate with the vegetables. and bring to the mouth, but it’s okay: let baby play with
Broccoli Turnip the new texture and practice scooping with hands. If
4. Peel and finely chop the garlic and ginger. Warm baby needs help, pass a piece of food in the air for the
2 tbsp (30 ml) of oil in a large skillet set on medium child to grab from you.
heat, then stir in the garlic and ginger. Cook until
fragrant, about 1 minutes. Whisk in the peanut butter How to Store: Cooked noodles, florets, and turnips keep
Noodles Tofu
and 2 tbsp (30 ml) of water. in airtight containers in the refrigerator for 3 days or in
5. Toss the noodles in the sauce in the skillet, then set the freezer for 2 months.
some aside for baby. If you like, use kitchen shears to
Peanut Garlic
cut the noodles into small lengths (about 2 in or 5 cm Sharing Family Meal: This recipe makes plenty of food
long), which can be easier for baby to scoop. Add the for you to share with baby, and in the weeks ahead,
tofu and turnip to the noodles and toss to coat in the there are more like it. Feel free to improvise and swap in
sauce. Nestle some broccoli florets into the mixture. meals that you like to cook. What’s important is to eat
Ginger
Season your portion with soy sauce to taste. alongside baby so they can learn by watching you.
Pineapple Pulled Pork Tacos Pineapple Onion None
Yield: 4 c (1 liter)
Cook Time: 3 hours
Prepare the ingredients. Defrost the meat in the

Ingredients
refrigerator the night before you cook. Peel and finely
• 2 lbs (908 g) boneless pork chop the onion and garlic. Peel and finely chop the
shoulder pineapple. Set aside 2 c (480 ml) for the dish and store
• 1 large onion the rest, including the core—it’s on the menu tomorrow.
• 8 garlic cloves
• 1 whole pineapple Cook the pork. Preheat the oven to 300 F (148 C) or
• 2 tsp (4 g) each black set up your slow cooker. Place the pork into a slow
pepper and ground cumin cooker or a large oven-safe pot with a tight-fitting
(optional) lid. Add the pineapple (with its juices), 1 c (240 ml) of
• 8 corn tortillas water, the chopped onion and garlic and spices to the
• 4 sprigs cilantro
pot. Cover the pot or the slow cooker. Cook until the
meat is tender and easily shreds with a fork, about 3
Modifications hours in the oven or up to 6 hours in the slow cooker
You can use canned pineapple on low.
(one 20 oz (567 g) can) if you
prefer. Shred the pork. Remove the pork from the heat.
Cool slightly. Transfer the meat to a large cutting
Use beef brisket as a substitute board. Cut away any fat. Shred the meat. Place the
for pork shoulder. shredded meat in a mixing bowl. Transfer the cooking
liquid to a pot set on medium-high heat. Cook the
liquid until it has reduced slightly, about 10 minutes.
Stir the sauce into the bowl with the meat. Set
aside some pulled pork for baby’s meal tonight and
tomorrow. Season the pork for yourself with salt to
taste. Keep your food warm while baby’s pork cools.
When you are ready to serve, assemble your tacos and
cut 1 tortilla into strips for baby.
Pork Onion Garlic Pineapple Black Pepper Corn Tortilla Recipe Continued on Next Page →
Pineapple Pulled Pork Tacos (Cont.)
How to Serve: Offer some pulled pork and tortilla strips and let baby self-feed. Thin shreds of pork may be challenging for baby to pick up and bring to
the mouth. To increase baby’s consumption, mix the pork into soft food like mashed turnip or yogurt so it is easier to hand-scoop.
Your Meal
Baby's Meal
How to Store: Pineapple Pulled Pork and cut pineapple keep in airtight containers in the refrigerator for 3 days or in the freezer for 2 months.
How Much Pork Shoulder to Buy? Pork shoulder cooks down as it is exposed to heat. When buying the meat, assume ½ lbs (227 g) per adult or older child
and ¼ lbs (114 g) for baby. Leftovers are always welcome.
Broccoli Mushroom Tofu Egg Strips Mushroom Dairy
Egg
+ Pineapple Core + Shredded Pork Soy
Yield: 6-8 egg strips + 1 pineapple core + ¼ c (60 ml) pork
Prepare the vegetables. Grab the broccoli and tofu

Ingredients
strip from the refrigerator. If you do not have any
• ¼ c (60 ml) broccoli florets leftovers, use the directions on Week 7 | Day 46 to
• 1 cooked tofu strip prepare more. Finely chop the florets and tofu strip.
• 1 button mushroom Wash, dry, and finely chop the mushroom. Warm half
• 2 tbsp (28 g) unsalted butter the butter in a small skillet set on medium heat. When
• 3 large eggs the butter finishes foaming, add the mushroom and
• 1 tbsp (15 ml) whole milk stir to coat. Cook until the mushroom softens, about
• 1 pineapple core (optional) 5 minutes. Mix the broccoli, mushroom, and tofu in a
• ¼ c (60 ml) pulled pork mixing bowl. Let cool.
(optional)
Cook the egg strips. Crack the eggs into the bowl.
Add the whole milk. Whisk to combine the ingredients.
Warm the remaining butter in an 8-inch non-stick
skillet set on medium heat. (If you are using a larger
skillet, increase the number of eggs so that the
mixture covers the bottom of the pan.) When the
butter finishes foaming, pour in the egg mixture and
turn the heat to low. Cover and steam until the eggs How to Serve: Offer some egg strips, the pineapple
are firm and the edges have started to curl, about core, and pulled pork strips, and let baby self-feed.
5 minutes. Transfer the omelet from the pan to a
Thin shreds of pork may be challenging for baby to
cutting board. Cut into strips about the width of two
pick up and bring to the mouth. To increase baby’s
adult fingers pressed together. Let cool.
consumption, mix the pork into soft food like mashed
Prepare the pork and pineapple. Grab the turnip or yogurt so it is easier to hand-scoop.
leftover shredded pork and pineapple core from the
refrigerator. If you did not make yesterday’s family How to Store: Egg strips and cut pineapple keep in
meal, skip this step—or offer canned unsweetened
airtight containers in the refrigerator for 3 days or in the
crushed pineapple and leftover pork spare rib from
earlier in the week.
Click an icon to see nutrients, age-appropriate sizes, and more: World of Mushrooms: It’s okay if you would like to
offer button mushrooms, cremini mushrooms, oyster
mushrooms, shiitake mushrooms, and more varieties
that have been safely cultivated. If you have a question
about a specific variety, search for the mushroom in our
Broccoli Tofu Mushroom Butter Egg Milk Pineapple Pork free First Foods® database.
Week 8
Dairy
Purple Porridge Two Ways Buttery Chicken Liver Pâté Blueberries
Peanut
50 with Ground-Up Peanut and Sesame Seeds on Toast Strips Chicken Liver
Sesame
Toast Strips with Blueberry Drizzle Orange
Wheat
Buttery Chicken Liver Pâté or Mashed Bean Dairy
51 on Toast Strips with Sesame Seed None None Sesame
Cooked Bell Pepper Half Wheat
52 Mango or Banana Two Ways with Coconut Flakes None Coconut Coconut
Broccoli Florets
53 None Coconut Milk Coconut
Coconut Black Bean Mash
Chia Seed
Coconut Chia Seed Pudding Sapodilla
54 None Coconut
Sapodilla or Banana Spears Banana
Cardamom
Dairy
Buttery Tofu Egg Strip Coconut
Coconut Quinoa and Veggie Collard Greens
55 Sapodilla or Banana Spear Egg
Tofu Bowl Quinoa
Rolled Coconut Flakes Peanut
Soy
Dairy
Buttery Tofu Egg Strip Coconut
56 Coconut Collard Greens with Quinoa or Rice None None Egg
and Ground-Up Peanut Peanut
Soy

From savory to sweet, there are so many ways to cook with coconut—one of the world’s most abundant
plants. It is called the tree of life, as the entire plant can be utilized—coconut palms and the fruit are
used for fiber, medicine, musical instruments, shelter, and of course, food. Coconut is packed with
healthy fats to nourish a baby’s brain and support the nervous system’s development.
To introduce coconut to baby, this plan suggests desiccated coconut flakes and unsweetened coconut
milk, which can vary greatly. For these recipes, we recommend unsweetened full-fat coconut milk from

a can, ideally one marked with a “BPA-free” label.

Why coconut is marked as a common food allergen? The United States Department of
Agriculture classifies coconut as a tree nut, and thus coconut is considered a common food
allergen, even though coconut allergy is rare.30,31 This plan includes plenty of recipe ideas
to use this delicious food in baby’s meals, though in our professional opinion, coconut
need not be repeated on a regimented schedule once it is safely introduced into the
diet. Feel free to mix and match the weekly menus to suit your tastes; and if coconut
is not for you, it’s easily substituted with milk, stock, or water.
Liver is another terrific first food for baby on the menu this week. Chicken may be one
of the world’s most consumed proteins, but the mighty liver is sometimes overlooked
even though it is one of the most nutritious foods to eat. Chicken liver contains all the
amino acids, the building blocks of protein that our bodies need to thrive. It’s also an
incredible source of iron, B vitamins like folate, choline, and biotin, and vitamin A. In fact,
chicken liver contains so much vitamin A that it is best to serve the food in moderation
to baby because the nutrient can be toxic when consumed in excess.32,33 One to two
tablespoons (15 to 30 ml) per week is plenty for baby.
People often either love or hate liver for its distinctive taste—an intense
minerality that pairs well with sweet fruits and vegetables. This plan
suggests pairing chicken liver with blueberry sauce, which you
can swap for your berry of choice. For those who want to skip
chicken liver, try serving mashed beans to make up for the iron
and protein that liver has to offer. See more ideas for iron-
rich food substitutes.

30
Office of Regulatory Affairs. (2016, February 1). Section 201(qq) of the Act defines the term “major food allergen” to include “tree nuts.” In addition to the three examples provided in section 201(qq) (almonds, pecans, and
walnuts), what nuts are considered “tree nuts?” U.S. Food and Drug Administration. https://www.fda.gov/industry/fda-basics-industry/section-201qq-act-defines-term-major-food-allergen-include-tree-nuts-addition-three-examples
31
Anagnostou, K. (2017). Coconut Allergy Revisited. Children, 4(10), 85. https://doi.org/10.3390/children4100085
32
Mahoney, C. P., Margolis, M. T., Knauss, T. A., & Labbe, R. F. (1980). Chronic Vitamin A Intoxication in Infants Fed Chicken Liver. Pediatrics, 65(5), 893–896. https://doi.org/10.1542/peds.65.5.893
33
Carpenter, T. O., Pettifor, J. M., Russell, R. M., Pitha, J., Mobarhan, S., Ossip, M. S., Wainer, S., & Anast, C. S. (1987). Severe hypervitaminosis A in siblings: Evidence of variable tolerance to retinol intake.
The Journal of Pediatrics, 111(4), 507–512. https://doi.org/10.1016/s0022-3476(87)80109-9


Chicken Liver 6 oz (168 g) fresh or frozen
Plain Yogurt ¼ c (60 ml) no added fruit or sugar, any style (Australian, Greek, Kefir, Skyr)
Whole Milk ⅓ c (75 ml) ideally "whole" milk rather than 1%, 2%, or skim milk

Bay Leaf (Optional) 1 whole fresh or dried, any variety
Black Beans (Canned) ¼ c (71 g) substitute dry black beans cooked from scratch
Cardamom (Optional) ¼ tsp (½ g) pre-ground or whole pods with seeds to grind at home
Chia Seeds ¼ c (60 ml) any variety
Coconut Oil 3 tbsp (45 ml)
Quinoa 1 c (170 g) any variety, substitute rice
Unsweetened Coconut Milk (Canned) 2 13 ½-oz (400-ml) cans no added sugar (not coconut cream or cream of coconut)
Unsweetened Desiccated Coconut Flakes 5 tsp (10 g) dried and finely shredded, not "chips" which are choking hazards

Bananas 2 whole any variety
Blueberries 2 ½ c (370 g) fresh or frozen, substitute any berry
Broccoli ½ c (120 ml) fresh or frozen
Collard Greens 1 bunch fresh or frozen, substitute kale or spinach
Fresh Garlic 1 clove substitute ½ tsp garlic powder (not granules)
Fresh Ginger 1 inch (2 cm) substitute ½ tsp ground ginger

Fresh Rosemary (optional) 1 sprig substitute ½ tsp (1 g) dried rosemary
Mango (Ripe) 1 whole any variety, substitute banana
Onion (Small) 1 whole ideally shallot
Orange (Large) 1 whole navel or any large variety (not clementines or small oranges)
Sapodilla (Ripe) 1 whole any variety, substitute banana
Sweet Potato 2 whole any variety
Tofu (Firm or Extra-Firm) 1 14-oz (400-g) package packed in water, minimal added ingredients

Instant Oatmeal ¼ c (48 g) substitute rolled oats or fortified infant oatmeal
Olive Oil 1 tsp (5 ml) any variety
Unsalted Shelled Peanuts ¼ c (36 g) raw or roasted
Handy Conversions
Purple Porridge Two Ways with Ground-Up Blueberries Dairy
Peanut
Peanut and Sesame Seeds + Toast Strips Sesame
Wheat
Yield: 1 c (240 ml) porridge + 2-3 toast strips
Prepare the berries. Wash the berries and remove

Ingredients
any stems. Flatten some of the largest berries with
• ½ c (74 g) blueberries your thumb and set them aside to serve whole. Mash
• ¼ c (60 ml) whole milk the remaining berries. Skins are okay (they are super
• ¼ c (48 g) dry instant healthy!) but pick out any large pieces to reduce
oatmeal choking risk.
• 1 tbsp (9 g) unsalted shelled
peanuts Prepare the porridge. Bring the milk and ¼ c (60 ml)
• 1 tsp (3 g) sesame seeds of water to a boil. Stir in the oats and mashed berries.
• 1 slice of wheat bread Lower the heat and cook, stirring frequently, until the
porridge has turned purple, about 2 minutes. Turn off
the heat and let the mixture cool. Scoop a heaping
spoonful (about 2 tbsp / 30 ml) of cooled porridge and
form it into a ball. If the porridge is too loose to form
a ball, add a spoonful or two of instant oats to thicken
the mixture. Scoop the remaining porridge into baby’s
bowl and loosen it with another splash of whole milk
if you like. Next, finely grind the peanuts and sesame How to Serve: Offer the ball, flattened berries, toast
seeds. Sprinkle a pinch or two of the mixture on top of strips, and porridge and let baby self-feed. Flattened
baby’s porridge and use the rest to coat the ball. blueberries may be challenging for baby to pick up and
Prepare the toast. Toast the bread until it is lightly bring to the mouth. Try sprinkling the berries on baby’s
browned, then cut it into strips about the size of two porridge; the berries will stick to the grains, which
adult fingers pressed together. makes it easier for baby to scoop them up.
How to Store: Purple porridge keeps in an airtight

for 2 months.
Click an icon to see nutrients, age-appropriate sizes, and more: Why Grind Sesame Seeds? When served whole,
sesame seeds often stay intact through the digestive
tract because they are encased in a hull. As a result,
baby misses the benefits of exposure to the food
allergens within the seed. Want to skip the grind?
Blueberries Whole Milk Oats Peanut Sesame Bread Substitute ½ tsp (3 g) of tahini thinned with water.
Buttery Chicken Liver Pâté or Mashed Beans Chicken Liver Orange Wheat
Dairy
on Toast Strips with Blueberry Drizzle
Yield: 1 ½ c (360 ml)
Prepare the sauce. Wash the berries. Zest and juice

Ingredients
the orange. Cook the berries, juice, zest, and rosemary
• 2 c (296 grams) blueberries in a saucepan on medium-low heat until the berries
• 1 orange burst, about 20 minutes. Mash any remaining whole
• 1 sprig fresh rosemary berries, and if you like, blend the mixture for a
(optional) smooth sauce.
• 6 oz (168 grams) chicken
livers Prepare the pâté. Defrost the livers in the refrigerator
• 1 shallot before you plan to cook. Peel the shallot. Add the
• 1 c (240 ml) water livers, shallot, bay leaf, and 1 c (240 ml) of water to a
• 1 bay leaf (optional) pot. Bring the mixture to a boil, then lower the heat.
Cook until the livers are firm, between 15 and 20
• 2 slices toast
minutes. They are done when a knife inserted into the
thickest liver reveals no pink or purple meat inside.
Modifications Use a kitchen thermometer to check that the internal
While chicken liver is one of the temperature has reached 165 F (74 C). Lift the livers
most nutritious food one can offer and shallot from the stewing liquid to a high-powered
to a baby, adults tend to love it or
food processor. Once the livers and shallot are cool
hate it. If you’re the latter, opt for
to the touch, blend with butter into a smooth paste,
mashed beans instead.
scraping down the sides of the container as necessary.
The pâté should be spreadable; if necessary, add
more butter or a splash of cream or water to loosen it.
Set aside pâté for baby’s meal today and tomorrow.
Spread 1 tbsp (15 ml) of baby’s pâté on toast, then
cut it into strips. Season pâté for yourself with salt
to taste and spread some on your toast. Drizzle berry
sauce on top.
Blueberries Orange Chicken Liver Shallot Water Butter Bread Recipe Continued on Next Page →
Buttery Chicken Liver Pâté or Mashed Beans on Toast Strips
with Blueberry Drizzle (Cont.)
How to Serve: Offer the toast strips and let baby self-feed while you eat alongside baby to model how it’s done. If you like, offer a small bowl of the
sauce, and show baby how to dip your finger and “paint” with the sauce.
Your Meal
Baby's Meal
How to Store: Blueberry sauce keeps in an airtight container in the refrigerator for 3 days and in the freezer for 2 months. Chicken liver pâté keeps in an
airtight container in the refrigerator for 2 days or in the freezer for 2 months. When freezing pâté, store it in small portions (a covered ice cube tray or
¼-cup containers) for easy access to baby-friendly portions at mealtime.
Packed with Vitamin A: Chicken liver pâté is loaded with vitamin A, so take care to measure the amount served to limit over-exposing baby to this
essential nutrient, which can happen easily if baby loves chicken liver. Aim for up to 1 tbsp (15 ml) per serving and no more than twice a week.
Buttery Chicken Liver Pâté or Mashed Bean on None Dairy
Sesame
Toast Strips w. Sesame Seed + Bell Pepper Half Wheat
Yield: 1 tbsp (15 ml) pâté + 2-3 toast strips + 2 pepper halves

Ingredients
• 1 bell pepper Wash, dry, and halve the pepper. Remove the stem,
• 1 tsp (5 ml) olive oil seeds, and pith. Coat the pepper halves with oil.
• 1 tbsp (15 ml) chicken liver Place the pepper halves cut-side facing down on
pâté the tray. Roast until the peppers are tender but not
• 1 slice wheat bread
totally collapsed, about 10 minutes. Remove the tray
• 1 tsp (3 g) sesame seeds
from the oven.
Modifications Prepare the toast strips. Grab the chicken liver

Chicken liver is full of iron—an pâté from the refrigerator. If you do not have any
essential nutrient to help baby leftover, use the directions from Week 8 | Day 50
grow. If you prefer to skip chicken to prepare more. Toast the bread until lightly browned,
livers, use mashed beans so baby then spread the pâté on top. Cut the toast into strips
gets a boost of iron. about the size of two adult fingers pressed together.
Grind the sesame seeds into a fine powder and
Use this recipe to make pâté sprinkle on top.
from scratch rather than How to Serve: Offer the toast strips and pepper halves
purchasing store-bought pâté, and let baby grab and munch the food. If baby needs
which can be exceedingly high
help, pass a piece of food in the air for the child to grab
in sodium.
from you.
How to Store: Cooked bell pepper halves keep in an

airtight container in the refrigerator for 3 days. Store
leftover chicken liver pâté in an airtight container in the
freezer for 2 months. When freezing pâté, store it in small
portions (a covered ice cube tray or ¼-cup containers) for
easy access to baby-friendly portions at mealtime.

How to Defrost Chicken Liver: When chicken liver
pâté is on the menu, transfer the amount needed from
the freezer to the refrigerator the day before you plan
to offer it, so, the meat can safely defrost in time for
baby’s meal.
Bell Pepper Olive Oil Chicken Liver Bread Sesame
Mango or Banana Two Ways Coconut Coconut
with Coconut Flakes

Yield: 1 mango pit + ¾ c (180 ml) fruit
1. Wash, dry, and peel the mango.

Ingredients
• 1 ripe mango
2. Cut the mango along its pit to create halves, then
• 1 tsp (2 g) unsweetened cut the halves into long, thick spears about the size of
desiccated coconut flakes two adult fingers pressed together. Set aside the pit
• 1 tsp (3 g) hulled hemp and 2 to 3 spears. Store the rest.
seeds (optional)
3. Roll the spears in coconut flakes and hemp seeds to
add grip.
Modifications
No mango? No problem.
Swap mango for banana.
How to Serve: Offer the pit and spears and let baby
practice picking up the fruit. As baby self-feeds, watch
for symptoms of an allergic reaction to coconut.
If baby seems okay after a few minutes, offer another
sprinkle of coconut flakes on the fruit. If you like, offer a
small bowl of the flakes and encourage baby to dip their
fingers. The flakes stick to the fruit residue on baby’s
hands, building familiarity with this key food texture.
How to Store: Cut mango keeps in an airtight container

2 months.

Experiment with Flavor: Babies need not eat bland
foods. Favorite fruits are a great vehicle for flavor from
seasonings like citrus juice, herbs, and spices. Try using
the sweetness of mango or banana to introduce bold
spices like chili powder, cinnamon, or paprika.
Mango Coconut Hemp Seeds
Broccoli Florets Coconut Milk Coconut
+ Coconut Black Bean Mash

Yield: 1-2 florets + 1 c (240 ml) mash

Ingredients
florets from the primary stem. Place the florets in a
• ½ c (120 ml) broccoli steamer basket in a pot or a microwave-safe bowl.
florets Add enough water to barely cover the bottom of the
• ¼ c (60 ml) cooked black pot or bowl. Cover and steam the florets. Set aside
beans 1 or 2 of the largest florets. Finely chop the rest.
• 1 13 ½-fl oz (400-ml) can
Transfer them to mixing bowl.
unsweetened coconut milk
Prepare the coconut milk. Open the can and scoop
Modifications the solids and liquids into a mixing bowl, then whisk
When buying coconut milk, to combine. Measure 1 tbsp (15 ml) for the bean mash,
read the label: some variation then use the rest to make chia seed pudding for
of coconut milk often contain tomorrow.
sugar and other added
ingredients. Coconut cream and Prepare the beans. Rinse the beans. If you are using
condensed “cream of coconut” canned beans, transfer any extra beans from the can
are different food products than to an airtight container to store for later. Mash the
unsweetened coconut milk. beans, chopped broccoli, and 1 tbsp (15 ml) of coconut
milk to create a textured purée.
How to Serve: Stick a broccoli floret in the bean mash

and offer it with a pre-loaded spoon with the remaining
florets on the side. Let the child self-feed.
How to Store: Cooked beans keep in an airtight

for 2 months. When storing leftover canned coconut
milk, transfer the liquid to a glass airtight container and
store in the refrigerator for up to 3 days.
Drinking Coconut Milk: Wait until after your baby’s first

birthday to serve coconut milk as a drink. It’s okay to
cook with coconut milk, but serving it as a drink displaces
Broccoli Black Beans Coconut Milk valuable nutrition from human milk and/or formula.
Coconut Chia Seed Pudding Chia Seeds Sapodilla Banana Cardamom Coconut
+ Sapodilla or Banana Spears

Yield: 1 ¾ c (420 ml) pudding + 4-6 spears
Cook Time: 5 minutes + overnight soak
Prepare the pudding. Peel and mash the bananas.

Ingredients
Transfer to a small glass jar with a sealed lid. A 3-cup
• 2 bananas mason jar works perfectly. Add the coconut milk,
• 1 c (240 ml) unsweetened chia seeds, and spice. Seal then shake vigorously
coconut milk to combine. Place the jar in the refrigerator to chill
• ¼ c (60 ml) chia seeds until the seeds have expanded and the mixture has
• ¼ tsp (½ g) ground
thickened, at least 1 hour. Shake every 10 minutes
cardamom (optional)
• 1 sapodilla
or so to emulsify the mixture and help speed up
• 2 tsp (4 g) unsweetened the process. Alternatively, make the pudding the
desiccated coconut flakes night before serving and let it set overnight in the
refrigerator, no shaking required.
Modifications Prepare the sapodilla. Peel the skin. Halve the fruit.
Swap a ripe banana for fresh Scoop out the seed and core. Cut the halves into
sapodilla. If you want to offer spears about the size of two adult fingers pressed
canned sapodilla in syrup, rinse together. Roll the spears in coconut flakes to add grip.
the fruit to remove some of the
Scoop some chia seed pudding into baby’s bowl and
added sugar before serving the
stick a sapodilla spear in it so it rests on the side of How to Serve: Offer the bowl and spears to baby
fruit to baby.
the bowl for baby to grab. Set aside 1 or 2 spears and and let the child self-feed. To encourage the use of a
store the rest. utensil, pre-load a spoon and rest it next to the bowl
for baby to pick up. Alternatively, pass the pre-loaded
spoon in the air for baby to grab from you.
How to Store: Chia Seed Pudding keeps in an airtight

container in the refrigerator for 1 week. Cut sapodilla
keeps when sealed in the refrigerator for 3 days.
After that, purée the fruit to store it in the freezer for
shakes, smoothies, and yogurt bowls.

Experiment with Flavor: Spice up chia seed pudding
with spices like allspice, cardamom, cinnamon, ginger, or
nutmeg. The creamy sweetness of banana and coconut
mellows the bold flavor—an easy way to introduce
these seasonings.
Banana Coconut Milk Chia Seeds Sapodilla Coconut
Buttery Tofu Egg Strip + Sapodilla None Dairy
Coconut
or Banana Spear Rolled Coconut Flakes Egg
Soy
Prepare the egg strips. Open the package of tofu

Ingredients
and cut 1 oz (28 g) from the main block (1 ounce is
• 1 14-oz (400-g) package approximately equal in size to an adult thumb) and
firm tofu store the rest for the tofu for later. Finely chop the
• 3 large eggs tofu. Crack the eggs into the mixing bowl. Add the
• 1 tbsp (15 ml) whole milk whole milk and chopped tofu. Whisk to combine the
ingredients. Warm the butter in an 8-inch non-stick
• 3-4 sapodilla spears
skillet set on medium heat. (If you are using a larger
• 2 tsp (4 g) unsweetened
desiccated coconut flakes skillet, increase the number of eggs so that the
mixture covers the bottom of the pan.) When butter
finishes foaming, pour in the egg mixture and turn the
Modifications heat to low. Cover and steam until the eggs are firm
Either firm or extra-firm tofu
and the edges have started to curl, about 5 minutes.
works. Sprouted tofu is also a
great option.
Transfer the omelet from the pan to a cutting board.
Cut into strips about the width of two adult fingers
pressed together. Let cool. Set aside 1 or 2 egg strips
for today’s meal and store the rest for tomorrow.
Prepare the fruit. Grab the leftover sapodilla spears
from the refrigerator. If you do not have any, swap How to Serve: Offer the egg strips and fruit spears to
sapodilla spears for banana spears. Roll the fruit in baby and let the child self-feed. If baby needs help, pass
coconut flakes to add grip. a piece of food in the air for baby to grab from you.
How to Store: Tofu Egg Strips keep in an airtight

for 2 months. An open package of firm tofu and cut
sapodilla keep when sealed in the refrigerator for 3 days.
Click an icon to see nutrients, age-appropriate sizes, and more: Tofu Storage Options: Most tofu should be stored in
the refrigerator, but some brands are vacuum-sealed
and thus shelf-stable. This can be a great option
when space is limited in the refrigerator, but once the
package is opened, the tofu should be kept sealed in an
Tofu Egg Milk Butter Sapodilla Coconut airtight container.
Coconut Quinoa and Veggie Tofu Bowl Collard Greens Quinoa Coconut
Peanut
Soy
Yield: 3 c (720 ml) quinoa + 2 c (480 ml) tofu + 3 c (480 ml) vegetables
Prepare the quinoa. Rinse the quinoa until the water Assemble the bowls. Mash some quinoa, sweet
Ingredients
runs clear. Bring the quinoa, 1 c (240 ml) coconut milk, potato, and coconut collard greens in baby’s bowl,
• 1 c (170 g) dry quinoa and 1 c (240 ml) of water to a boil, then lower the then nestle tofu strips on the side. Sprinkle finely
• 1 13 ½-fl oz (400-ml) can heat to a simmer. Cover and cook until the quinoa has ground-up peanut on top. Season your food with salt
unsweetened coconut milk absorbed most of the liquid, about 20 minutes. Remove to taste and keep warm while baby’s food cools.
• 13 oz (364 g) firm tofu the pot from the heat. Keep the pot covered for 5
• 2 sweet potatoes minutes, then uncover and fluff the quinoa with a fork.
• 3 tbsp (45 ml) coconut oil
• 1 tsp (2 g) ground cumin Prepare the tofu and potato. Preheat the oven to
(optional) 400 F (204 C). Line a sheet tray with parchment.
• 1 bunch collard greens Grab the tofu from the refrigerator and cut the block
• 1 garlic clove into long rectangular strips about the size of your
• 1 inch (2 cm) fresh ginger thumb. Next, peel and cut the sweet potatoes into
• 2 tbsp (18 g) unsalted cubes. Coat the potato and tofu in 2 tbsp (30 ml) of
shelled peanuts oil and spice. Bake for 20 minutes, flipping the potato
and tofu halfway through the bake.
Prepare the collards. Wash the greens. Tear any
large leaves from their woody stalks. Peel and finely
chop the garlic and ginger. Warm the remaining oil in
a skillet set on medium heat. When the oil shimmers,
stir in the garlic and ginger. Cook until fragrant, about
1 minute, then add the collards and cook, stirring
occasionally, until bright green and wilted, about
5 minutes. Stir in the remaining coconut milk. Continue
cooking until the greens are very soft, about 5 minutes
more. Set aside and finely chop some coconut collard
greens for baby to eat today and tomorrow. Season
the rest with salt to taste for yourself.
Quinoa Coconut Tofu Sweet Potato Collards Garlic Ginger Peanut Recipe Continued on Next Page →
Coconut Quinoa and Veggie Tofu Bowl (Cont.)
How to Serve: Offer the bowl to baby and let the child self-feed. Eat alongside baby to model how it’s done.
Your Meal
Baby's Meal
How to Store: Cooked collard greens, quinoa, sweet potato, and tofu keep airtight containers in the refrigerator for 3 days.
Meal Prep Now and Save Time Later: This recipe works well for make-ahead lunches. Set aside what you need for baby’s meal and portion and season
the rest for yourself to enjoy in the days ahead. The lunches keep in airtight containers in the refrigerator for 4 days.
Buttery Tofu Egg Strip + Coconut Collard None Coconut
Dairy
Greens w. Quinoa or Rice & Ground-Up Peanut Egg
Peanut
Yield: 1-2 egg strips + ¾ c (180 ml) collards and quinoa
Soy
Prepare the egg strips. Grab the leftover tofu egg

Ingredients
strips from the refrigerator. If you don’t have any
• 1-2 tofu egg strips leftovers, use the directions on Week 8 | Day 55
• ¼ c (60 ml) coconut to prepare more.
collard greens
• ¼ c (60 ml) coconut quinoa Prepare the quinoa and collard greens. Grab the
• ¼ c (60 ml) plain yogurt leftover coconut quinoa and coconut collard greens
• 1 tsp (3 g) unsalted shelled from the refrigerator. If you don’t have any leftovers,
peanut use the directions on Week 8 | Day 55 to prepare
more. Scoop the quinoa and greens into baby’s bowl.
Modifications Add the yogurt and mash and mix the ingredients
Swap collard greens for kale, together. This can help minimize the mess by binding
spinach, or swiss chard if you the tiny quinoa grains to the soft, scoopable yogurt
prefer. Either fresh or frozen and mashed sweet potato. Grind the peanuts into
greens work. Frozen greens are a fine powder to sprinkle on top. How to Serve: Offer the egg strips and bowl with a
often more affordable and just as pre-loaded spoon nestled on the side for baby to grab.
packed with nutrition. Be sure to
Let the child self-feed. If baby needs help, pass an egg
strain the excess liquid once they
are defrosted. strip or a pre-loaded spoon in the air for the child to
grab from you.
How to Store: Tofu Egg Strips and cooked collard greens

and quinoa keep airtight containers in the refrigerator
for 3 days.
Why Quinoa Shows Up In Poop: You may see a

surprise in baby’s diaper after this meal. Don’t be
alarmed: it is normal for quinoa to appear in baby’s
poop. Quinoa contains insoluble fiber, specifically
Click an icon to see nutrients, age-appropriate sizes, and more: cellulose, that holds its shape as the food passes
through the digestive tract but promotes softer poop
and a healthy gut microbiome. Seeing quinoa in poop
does not mean that baby did not receive any nutrients;
quinoa did its job of helping move along other food in
Tofu Egg Milk Collards Coconut Quinoa Yogurt Peanut baby’s body.
Week 9
Day Solid Foods Meal 1 Solid Foods Meal 2 Family Meal to Share w. Baby New Food Introduced Common IgE Allergens
Coconut Chia Seed Pudding Plantain Coconut
Plantain Two Ways with Coconut Moong Dal
57 with Peanut Butter Swirl Lentils Dairy
Ground-Up Peanut with Rice
Mango Two Ways Turmeric Peanut
Cucumber Strips Lentil and Rice Ball Coconut
Cucumber
58 Plantain Two Ways with Labneh or Yogurt Dip None Dairy
Labneh
Sesame Tahini Swirl Whole Green Beans Sesame
Broccoli Two Ways
Cucumber Strips Coconut
Sliced Star Fruit or Sheet Pan Salmon
59 Lentil and Rice Ball Salmon Dairy
Pineapple Spears and Broccoli
Tomato Wedge Finned Fish
Salmon Flakes
Avocado Spears Coconut
Lemony Broccoli Two Ways
60 Lentil and Rice Ball None None Dairy
Sweet Potato Spears
Salmon Flakes Finned Fish
Dairy
Egg
Mashed Edamame with
Broccoli Salmon Egg Strips Raspberry Finned Fish
61 Smooth Peanut Butter Swirl Salmon Cakes
Raspberry Two Ways White Potato Peanut
Sweet Potato Spears
Soy
Wheat
Dairy
Asparagus Two Ways Egg
Creamy Cucumber Dip Asparagus
62 Mashed Potato None Finned Fish
Spiced Cauliflower Florets Mint
Salmon Cake Sesame
Wheat
Dairy
Mashed Edamame with Egg
Asparagus Two Ways
63 Smooth Peanut Butter Swirl None None Finned Fish
Broccoli Salmon Egg Strip
and Raspberry Peanut
Soy
The 8-month mark is a good time to start offering two meals of solid foods daily. At this point, baby relies on human milk and/or formula as
the primary source of nutrition, and solid food meals may still involve more play and practice than consumption. But, a goal of starting solids is
to teach baby what happens at the table. By sharing food twice a day, you give baby even more opportunities to understand that mealtime is

more than exploration—it’s a way to fill the belly.

As you begin offering more solid food to baby, baby may appear disinterested at mealtime.
This can happen for many reasons, but one common cause is lack of hunger. Baby may
be full from human milk and/or formula feeds. Try extending the time between
milk/formula feeds and table meals by up to 1 hour. This way, baby may be
experiencing a bit more hunger and thus more likely to try self-feeding with
solids at mealtime.
This week offers plenty of ideas to get you started with two solid food
meals per day, and you should feel free to adapt the menu to suit your
circumstances. Need to skip a meal or a whole day of solid foods? That is
okay; continue offering human milk and/or formula feeds and pick up where you left off tomorrow. Also, remember that baby is still developing
the skills to eat solid foods, and the best way to learn is by watching you, so whenever possible, share a meal with baby so you can model how
it’s done.
A word on finned fish: it is one of the most common food allergens, and salmon is among the most common finned
fish allergens. This week’s menu suggests salmon because the fish is widely available, but if it is not an option
for you, don’t worry. It is okay to substitute another low-mercury fish. Learn more about the options in the
Best and Worst Fish for Babies.


Boneless Salmon (Canned) 4 6-oz (170-g) cans substitute freshly cooked salmon from scratch
Boneless Salmon (Fresh) 1 lbs (454 g) fresh or frozen, skin on or off
Ghee 3 tbsp (45 ml) substitute unsalted butter
Labneh 4 c (960 ml) substitute plain yogurt
Plain Yogurt ¼ c (60 ml) no added fruit or sugar, any style (Australian, Greek, Kefir, Skyr)
Whole Milk 1 tbsp (15 ml) ideally “whole” milk rather than 1%, 2%, or skim milk

substitute with your own blend of ground cinnamon, cumin, coriander,
Garam Masala 1 ½ tsp (3 g)
and turmeric
Ground Turmeric (Optional) 1 tsp (2 g) substitute 2 inch (2 cm) freshly grated turmeric
Yellow Lentils 1 c (200 g) substitute brown, red, or green lentils
Onion Powder (Optional) 1 tsp (2 g) powder not granules
Unsweetened Coconut Milk (Canned) 1 13 ½-oz (400-ml) can no added sugar (not coconut cream or cream of coconut)

Broccoli 2 heads substitute pre-cut fresh or frozen florets
Cauliflower 2 heads substitute pre-cut fresh or frozen florets
Cucumber (Small) 2 whole any small variety
Edamame (Shelled) 1 ½ c (360 ml) fresh or frozen
Fresh Garlic 1 clove substitute ½ tsp garlic powder (not granules)
Fresh Mint (Optional) 2 sprigs substitute fresh parsley or 1 tsp (2 g) dried mint or dried parsley

Mango (Ripe) 1 whole any variety, substitute banana
Onion (Large) 1 whole ideally purple or red onion
Raspberries 1 pint ideally fresh, substitute frozen berries
Star Fruit (Ripe) 1 whole substitute pineapple
Sweet Plantains 2 whole yellow with lots of brown spots, substitute white potato
Sweet Potato 1 whole any variety
White Potato 2 whole russet or any starchy variety
Whole Asparagus Spears 1 bunch whole not pre-cut, substitute whole green beans
Whole Green Beans 4 whole whole not pre-cut beans, fresh or frozen

Breadcrumbs (Low-Sodium) 1 c (240 ml) substitute breadcrumbs made from scratch with wheat bread
Coconut Oil 1 tbsp (15 ml) substitute butter, ghee, or another oil
Olive Oil 1 c (240 ml) any variety
Paprika (Optional) 1 tsp (2 g) any variety
Sesame Tahini 2 tsp (10 g) substitute sesame seeds
Smooth Peanut Butter (Honey-Free) 2 tbsp (30 g) creamy or smooth (not “chunky”) with no added sweeteners
Unsalted Hulled Sunflower Seeds (optional) ¼ c (60 ml) raw or roasted, substitute chia, hemp, or pumpkin seed
White Rice 1 c (200 g) short or long grain, ideally basmati (which is lower in arsenic)
Handy Conversions
Week 9: Day 57 | Solid Foods Meal 1 New Foods Introduced Common IgE Allergens
Coconut Chia Seed Pudding with None Coconut
Peanut
Peanut Butter Swirl + Mango Two Ways
Yield: ¾ c (180 ml)
1. Grab the leftover pudding from the refrigerator.

Ingredients
If you don’t have any, use the directions on
• ¾ c (180 ml) coconut chia Week 8 | Day 54 to prepare more.
seed pudding
• 1 tsp (5 g) smooth peanut 2. Scoop the pudding into baby’s bowl. Whisk the
butter (honey-free) peanut butter into the pudding until smooth with
• 1 ripe mango no clumps.
sunflower seeds (optional) 3. Wash, dry, peel, and halve the mango. Cut the
halves into long, thick spears about the size of two
adult fingers pressed together. Set aside 2 to 3 spears
for baby’s meal and store the rest for tomorrow.
4. Mash 1 spear, then top it on baby’s pudding.
Grind the sunflower seeds into a fine powder, then roll
the remaining spears in the powder to add grip.
How to Serve: Place the spears, bowl, and a pre-loaded

spoon in front of baby. Let the child self-feed.
How to Store: Chia Seed Pudding keeps in an airtight

container in the refrigerator for 1 week.
Experiment with Flavor: Chia seeds pack a big punch

when it comes to combating hard poop. They are a
magnificent source of fiber that not only helps diversify
the microbiome, but also helps soften stool. When
Click an icon to see nutrients, age-appropriate sizes, and more: placed in liquid, chia seeds expand, creating a slimy
gel-like texture (mucilage). A little goes a long way so
take caution as consuming too much chia seed pudding
can make baby feel too full and cause digestive
discomfort. For these reasons, offer a small quantity
Banana Coconut Milk Chia Seeds Peanut Mango Sunflower Seeds at first and gradually increase the amount over time.
Plantain Two Ways Plantain Coconut
Peanut
with Ground-Up Peanut
Yield: 1 ½ c (360 ml)
1. Wash the plantains, then cut off the tips.

Ingredients
Cut crosswise into 3 sections—don’t worry about
• 2 sweet plantains peeling the plantains yet.
• ⅓ c (80 ml) unsweetened
coconut milk 2. Bring 4 c (1 liter) of water or stock to a boil, then
• 2 tsp (10 g) smooth peanut add the plantains and lower the heat to create a
butter (honey-free) simmer.
3. Cover and cook until the plantains are easily
Modifications pierced with a knife, between 15 and 30 minutes.
Sweet plantains are yellow with Drain.
lots of black and brown spots.
The more spots, the sweeter 4. Peel the skins, then cut 3 sections on the diagonal
the fruit. to create discs about the size of 2 adult fingers
pressed together. Mash the remaining plantains with
If plantains are not available, the coconut milk until smooth. The mash should be
use sweet potato or yam.
loose and spreadable. If it seems too thick, stir in more
coconut milk. Cool until the mixture is barely warm to
the touch.
How to Serve: Offer the plantain discs and the mashed
5. Set aside 1 or 2 discs and scoop some mashed plantain, and let baby self-feed. If baby needs help,
plantains into baby’s bowl. Store the rest for pre-load a spoon and rest it next to the bowl for baby
tomorrow. Loosen the peanut butter with 1 tbsp to pick up. Alternatively, pass the pre-loaded spoon or
(15 ml) of water, then stir the mixture into the a plantain disc in the air for baby to grab from you.
mashed plantains.
How to Store: Cooked plantains keep in an airtight
for 2 months. An opened can of coconut milk keeps in
an airtight glass container in the fridge for 3 days.

Start Big, Then Move Down in Size: Start by offering a
large plantain in its whole form or cut into large spears.
If baby appears to be managing the size, consider
offering a slightly smaller piece to hone baby’s fine
motor skills and hand-eye coordination.
Plantain Coconut Milk Peanut
Coconut Dal with Rice Lentils Turmeric Ghee Coconut
Dairy
Yield: 4 c (1 liter) dal + 3 c (720 ml) rice

Prepare the dal. Soak the dal in cold water while

Ingredients
you peel and finely chop the garlic and onion.
• 1 c (200 g) dry yellow lentils Melt the oil in a pot set on medium-high heat.
• 1 garlic clove When the oil shimmers, add the garlic and onion,
• 1 small onion and stir to coat. Cook, stirring occasionally, until the
• 1 tbsp (15 ml) coconut oil onions are soft, about 5 minutes. Drain the lentils,
• 1 c (240-ml) unsweetened
then add them to the pot with the coconut milk,
coconut milk
• ½ tsp (1 g) ground turmeric
spice, and 1 ½ c (360 ml) of fresh water. Bring the
(optional) pot to a boil, then lower the heat to create a simmer.
• 2 c (480 ml) cauliflower Cook, partially covered, until the lentils start falling
florets apart, about 10 minutes. Add the cauliflower florets
• 3 tbsp (45 ml) ghee and continue cooking until they are easily pierced
• 1 c (200 g) dry basmati rice with a knife, about 10 minutes. Stir in ghee or butter.
• ¼ c (60 ml) plain yogurt
Prepare the rice. Rinse the rice, then soak for 30
minutes. Drain. Bring the rice and 1 ¼ c (300 ml)
Modifications of fresh water to a boil, then lower the heat to
If yellow lentils are unavailable,
create a simmer. Cook until the rice has absorbed
substitute brown or red lentils.
the liquid, about 10 minutes. Remove the pot from
the heat. Let the rice sit in the pot with the cover
on for 5 minutes, then uncover and fluff the rice.
Set aside some dal and rice for baby’s meal today
and tomorrow. Season your food with salt to taste.
Lentils Onion Coconut Turmeric Cauliflower Ghee Rice Yogurt Recipe Continued on Next Page →
Coconut Dal with Rice (Cont.)
How to Serve: Mash some dal, rice, and yogurt in baby’s bowl and lay 1 or 2 large cauliflower florets on the side. Let baby self-feed.
Your Meal
Baby's Meal
How to Store: Coconut Moong Dal and cooked rice keep in airtight containers in the refrigerator for 3 days or in the freezer for 2 months.
Leftover Rice? Make Rice Balls: Mashing rice with soft, scoopable foods is one way to get grains in the belly. Rice balls are another: mash 1 tbsp (15 ml)
of rice with 2 tsp (10 ml) of dal to form a paste, then roll the mixture into a ball.
Cucumber Strips + Plantain Two Ways Cucumber Coconut
Sesame
with Sesame Tahini Swirl
Yield: 1-2 plantain discs + ⅓ c (80 ml) mashed plantains + 6-8 cucumber strips
1. Grab the plantains from the refrigerator.

Ingredients
If you do not have any leftovers, use the directions
• 1-2 cooked sweet plantain on Week 9 | Day 57 to prepare more.
discs or spears
• ⅓ c (80 ml) cooked mashed 2. Stir a splash of coconut milk, human milk, formula,
sweet plantain and/or water into the mashed plantains to loosen
• 2 tsp (10 g) sesame tahini them, then stir in the sesame tahini until the mixture
• 1 small cucumber is smooth with no clumps.
sunflower seeds (optional) 3. Wash and peel the cucumber. Cut the cucumber
into thin rectangular strips about as thick as your
pinky finger. It is okay to keep the seeds and skin on
the strips (they get mashed as baby munches) but
remove them if they make you nervous. Set aside 1 or
2 cucumber strips for baby’s meal and store the rest.
4. Grind the sunflower seeds into a fine powder, then
roll the cucumber strips in the powder to add grip.
How to Serve: Offer the cucumber strips and plantains

and let baby self-feed. If baby needs help, pass a piece
of food in the air for baby to grab from you.
How to Store: Cooked plantains keep in an airtight

container in the refrigerator for 3 days or in the
Click an icon to see nutrients, age-appropriate sizes, and more: freezer for 2 months. Cut cucumber keeps in an
airtight container in the refrigerator for 3 days. Whole
cucumber is sensitive to excess moisture when stored
in the refrigerator. To help absorb the moisture and
extend the life of the vegetable, store it in a bag with a
Plantain Sesame Cucumber Sunflower Seeds paper towel or kitchen towel to absorb the moisture.
Lentil and Rice Ball + Labneh or Yogurt Dip Labneh Coconut
Dairy
+ Whole Green Beans
Yield: 6 balls + ½ c (120 ml) labneh
1. Grab the leftover coconut moong dal and rice

Ingredients
from the refrigerator. If you do not have any, use
• ¼ c (60 ml) coconut moong the directions on Week 9 | Day 57 to prepare more
dal or swap the dal for labneh or yogurt to make the
• ½ c (120 ml) cooked rice rice balls.
• ½ c (120 ml) labneh
• 4 whole green beans 2. Mash the dal and rice. Roll 1 tbsp (15 ml) of the
mixture between your palms to create a ball. Repeat.
Modifications If the balls seem too mushy and will mash in baby’s
Substitute plain yogurt for labneh, hands, stir in breadcrumbs, chickpea flour, or more
a style of strained yogurt with a cooked rice to bind them. Set aside 2 balls for today’s
creamy, thick texture like Greek- meal and store the rest for the days ahead.
style yogurt.
At this stage, whole green beans

may be safer for baby than pre-
cut green beans. The shape is
easy for baby to grab and bring
to the mouth. As baby munches,
gums smash the pod and reduce How to Serve: Stick the whole green beans in the
its roundness. Pre-cut beans could labneh and the lentil-rice balls on the side. Let baby
be more likely to be accidentally self-feed with the bowl. Show baby how to dip by
swallowed whole. swiping the green bean in the bowl and passing it in
the air to the child.
Whole green beans can be served
raw but steam them if you prefer.
How to Store: Lentil and Rice Balls keep in airtight
for 2 months.
Click an icon to see nutrients, age-appropriate sizes, and more: What to Do When Baby Ignores Food: Sometimes
baby ignores one food while reaching for another.
Stay calm and allow baby to explore, while occasionally
reaching in to grab a bite of the ignored food.
Your action will gently pique baby’s interest and
Coconut Lentils Rice Labneh Green Beans model how to eat it.
Broccoli Two Ways + Sliced Star Fruit Salmon Finned Fish
or Pineapple Spears + Salmon Flakes

Yield: ½ tsp (1 g) fish + 3 c (720 ml) florets
1. Open the can of salmon. Measure ½ tsp (3 ml),

Ingredients
which is about equal to half of the length of your
• 1 6-oz (170-g) can boneless pinky finger. Transfer the rest of the fish from the can
salmon to an airtight glass container to store for later. Break
• 1 head broccoli the salmon into flakes.
• 1 star fruit 2. Wash the broccoli. Cut off the florets from the
primary stem. Set aside 1 c (240 ml) of florets to
Modifications prepare for baby’s meal and store the rest.
It’s okay to use either farmed 3. Place the florets in a steamer basket or a
or wild-caught salmon—freshly
microwave-safe bowl. Add enough water to barely
cooked or straight from a can.
The recipe suggests using canned
cover the bottom of the pot or bowl. Cover and steam.
salmon for simplicity’s sake, but if 4. Set aside 1 or 2 large florets and mash the rest with
you prefer fresh cooked salmon, the oil until mostly smooth. A little texture is okay. How to Serve: Offer the large florets and sliced star
use the directions for today’s
fruit and let baby touch, grab, and munch. When baby
family meal to prepare it. 5. Wash the star fruit. Slice the fruit crosswise to
is ready, mash the salmon with some of the mashed
create thin stars about as thick as your pinky finger.
Pineapple is a great substitute broccoli, then offer a pre-loaded spoon to baby. Hold
Cut off the skin. Remove any seeds.
for star fruit. the utensil near baby’s mouth and let the child reach for
it. Once baby has grabbed the spoon, let go. Let baby
continue to munch on the large florets while you watch
for any symptoms of an allergic reaction to the fish.
If baby shows no signs after 10 minutes, offer more
flaked fish mixed with the mashed florets.
How to Store: Cooked or canned fish and broccoli keep

in airtight containers in the refrigerator for 3 days.
Click an icon to see nutrients, age-appropriate sizes, and more: Model How to Eat: When possible, eat with baby
rather than at separate times. The more that we watch
baby eat without occupying ourselves with food, the
more likely we are to intervene. Research shows heavy
fretting and fussing over baby at mealtime is associated
Salmon Broccoli Olive Oil Star Fruit with picky eating in toddlerhood and beyond.
Cucumber Strips + Lentil and Rice Ball None Coconut
Dairy
+ Tomato Wedge
Yield: 2 balls + 2 spears
1. Grab the leftover lentil-rice balls from the

Ingredients
refrigerator. If you do not have any, use the directions
• 2 lentil rice balls on Week 9 | Day 58 to prepare more. Or make
• 2 cucumber strips porridge two ways (Week 1 | Day 4) using instant
• 1 tsp (3) hulled unsalted oatmeal or any grain you have on hand.
• 1 large tomato 2. Grab the cucumber strips from the refrigerator.
on Week 9 | Day 58 to prepare more.
3. If you like, grind the sunflower seeds into a fine
powder, then roll the cucumber strips in the powder
to add grip.
4. Wash, dry, and halve the tomato. Cut one half into
2 to 3 wedges. Store the other half for another use.
How to Serve: Offer the cucumber strips, lentil-rice

balls, and tomato wedges and let baby self-feed.
If baby needs help, pass a cucumber strip or ball in the
air for baby to grab from you.
How to Store: Cut cucumber and lentil-rice balls keep

Click an icon to see nutrients, age-appropriate sizes, and more: Windshield Wiper Behavior: Sometimes when baby
is overwhelmed by too many food choices, the child
pushes away everything in one swoop of the arms and
hands. If this happens, consider reducing the number
of foods offered at once, bringing out a new food only
Lentils Coconut Rice Cucumber Sunflower Seeds Tomato when baby loses interest in the first one.
Sheet Pan Salmon and Broccoli None Dairy
Finned Fish
Yield: 3-4 fillets + 3 c (720 ml) vegetables

Assemble the ingredients. Preheat oven to 300 F

Ingredients
(149 C). Line a sheet tray with parchment paper. If you
• 1 lbs (454 g) boneless start with one large piece of salmon, cut it crosswise
salmon to create 3 to 4 fillets, each about 3 in (7 ½ cm)
• 1 large red onion wide. Coat the fish with 1 tbsp (15 ml) of oil. Lay the
• 1 lemon fish on the tray with the skin side facing down. Peel
• 2 c (480 ml) broccoli florets
and quarter the onion. Wash, dry, zest, and juice the
lemon. Set the juice aside and toss half of the zest
• 1 c (240 ml) labneh
• ½ tsp (1 g) garlic powder with the onion, broccoli, and 2 tbsp (30 ml) of oil.
(optional) Evenly space the fish and vegetables on the tray.
Bake the fish and vegetables. Bake until a knife
Modifications inserted into the thickest part of the fish reveals no
Either fresh or frozen salmon translucent flesh, about 25 minutes. Use a kitchen
works! If you are starting with thermometer to check that the fish’s internal
frozen fish, defrost it in the temperature has reached 145 F (63 C). Remove the tray
refrigerator before you plan
from the oven. Sprinkle 1 tbsp (15 ml) of lemon juice on
to cook.
the food. Store the rest of the juice for tomorrow.
Substitute plain yogurt for labneh, Plate the meal. Mix the remaining oil, zest, labneh,
a style of strained yogurt with and spice until smooth. Scoop some dip into baby’s
a creamy, thick texture like
bowl. Stick 1 or 2 large florets in baby’s bowl and
Greek-style yogurt.
reserve more florets for baby’s meal tomorrow and the
days ahead. Remove the skin from one fillet of fish,
then flake the fish for baby. Set aside a scant amount
(½ tsp or 1 g) for today’s meal and store the rest.
Season the remaining dip, fish, and vegetables for
yourself with salt to taste.
Salmon Onion Lemon Broccoli Olive Oil Labneh Garlic Recipe Continued on Next Page →
Sheet Pan Salmon and Broccoli (Cont.)
How to Serve: Offer the large florets and let baby touch, grab, and munch. When baby is ready, offer a pre-loaded spoon of fish flakes to baby.
Let baby continue to munch on large florets while you watch for any symptoms of an allergic reaction to the fish. If baby shows no signs after
a few minutes, offer more flaked fish to baby.
Your Meal
Baby's Meal
How to Store: Cooked fish and broccoli keep in airtight containers in the refrigerator for 3 days.
Avocado Spears + Lentil Rice Ball None Coconut
Dairy
+ Salmon Flakes Finned Fish
Yield: 2 balls + 2 spears
1. Grab the salmon from the refrigerator. If you do

Ingredients
not have any leftover, open a new can or use the
• 1 tsp (5 ml) cooked directions on Week 9 | Day 59 to cook a fresh batch.
boneless salmon Measure 1 tsp (5 ml) which is about equal in size to
• 2 lentil rice balls your pinky finger. Break the salmon into flakes.
• 1 ripe avocado
• 1 tsp (3) hulled unsalted 2. Grab the leftover lentil-rice balls from the
sunflower seeds (optional) refrigerator. If you do not have any, use the directions
on Week 9 | Day 58 to prepare more. Or make
porridge two ways using instant oatmeal or any grain
you have on hand.
3. Peel and halve the avocado. Remove the pit and
skin. Cut one half into spears and store the other half
for later. If you like, grind the sunflower seeds into
a fine powder, then roll the avocado spears in the
powder to add grip.
How to Serve: Offer the lentil-rice balls and avocado

spears, and let baby touch, grab, and munch. When
baby is ready, offer a pre-loaded spoon of salmon,
then let baby munch on the avocado spears for a few
minutes. If all is well, offer more flaked fish.
How to Store: Cooked fish and lentil-rice balls keep in

airtight containers in the refrigerator for 3 days
Click an icon to see nutrients, age-appropriate sizes, and more: Adjusting Portion Size: As baby adjust to eating solids,
you’ll develop a stronger sense of the child’s eating
patterns. Adjust portion sizes to meet the child’s needs
and add or omit foods from a menu as needed. Trust
your instincts and let baby’s signals tell you if/when
Lentils Coconut Rice Salmon Avocado Sunflower Seeds they want more or less food.
Lemony Broccoli Two Ways None Dairy
+ Sweet Potato Spears

Yield: 3 c (720 ml)
1. Wash, peel, and cut the sweet potato into spears

Ingredients
about the size of two adult fingers pressed together.
• 1 large sweet potato Place the spears in a steamer basket in a pot or a
• ½ c (120 ml) broccoli microwave-safe bowl. Add enough water to barely
florets cover the bottom of the pot or bowl. Cover and steam
• 1 tbsp (14 g) melted the spears until they are easily pierced with a knife,
unsalted butter
about 4 minutes in the microwave and 8 minutes on
• 1 tsp (5 ml) lemon juice
the stovetop.
seeds (optional) 2. Grab the florets from the refrigerator. Steam them
using the directions on Week 1 | Day 1, but keep the
florets whole instead of mashing some.
3. Melt the butter. Whisk in the lemon juice. Pour
the dressing over the florets. Mash small florets until
mostly smooth. A little texture is okay. Scoop some
mashed florets into baby’s bowl and sprinkle hemp
seeds on top.
How to Serve: Let baby grab, munch, and play with the
broccoli florets and sweet potato spears. To get food in
the belly, offer a pre-loaded spoon of mashed vegetable
and let baby grab it from you.
How to Store: Cooked broccoli keeps in an airtight

for 2 months.

One Way to Increase Iron: Let baby dip florets and
sweet potato spears in hummus or a simple dip made of
mashed beans with a small spoonful of lemon juice mixed
in. The beans are packed with iron, and the vitamin C in
the lemon helps significantly increase iron absorption.
Sweet Potato Broccoli Butter Lemon Hemp Seeds
Broccoli Salmon Egg Strips Raspberry Dairy
Egg
+ Raspberry Two Ways Finned Fish
Yield: 6-8 egg strips + ¼ c (60 ml) berries
Prepare the egg strips. Pull the florets from the

Ingredients
refrigerator. Steam them using the directions from
• ¼ c (60 ml) broccoli florets Week 1 | Day 1. Set aside the largest floret to serve
• 3 large eggs whole. Finely chop the rest. Crack the eggs into the
• 1 tbsp (15 ml) whole milk mixing bowl and add the chopped broccoli, milk, and
• 1 tsp (5 ml) cooked flaked salmon. Whisk to combine the ingredients.
boneless salmon
Warm the oil in an 8-inch non-stick skillet set on
medium heat. (If you are using a larger skillet, increase
(optional)
• 3 large raspberries the number of eggs so that the mixture covers the
• ¼ c (60 ml) labneh bottom of the pan.) When the oil shimmers, pour in
the egg mixture and turn the heat to low. Cover and
steam until the eggs are firm and the edges have
Modifications
Substitute plain yogurt for labneh,
a style of strained yogurt with a from the pan to a cutting board. Cut into strips about
creamy, thick texture like Greek- the width of two adult fingers pressed together.
style yogurt. Let cool.
Prepare the raspberries. Wash the fruit. If the How to Serve: Offer 1 egg strip and the large broccoli
berries are large (about the size of your thumb floret with the raspberries and labneh, and let baby try
knuckle) and so soft that they easily mash when to self-feed. If baby needs help, pass a piece in the air
gently pressed, keep 1 whole berry to offer to baby for the child to grab from you. Observe baby for signs
as finger food. Otherwise, minimize the choking risk of an allergic reaction to the fish. If baby shows no
by flattening the berry with your thumb and mashing signs, offer another egg strip.
the rest into a textured purée and swirl the mixture
into baby’s labneh.
How to Store: Egg strips and mashed raspberries keep
in airtight containers in the refrigerator for 3 days or in
Click an icon to see nutrients, age-appropriate sizes, and more: Rashes From Acidic Food: Touching acidic foods like
raspberry can cause a contact rash, a harmless skin
reaction. This rash often appears near the chin and
mouth. If baby is prone to contact rashes, consider
applying a barrier ointment (such as petroleum jelly or
Broccoli Egg Milk Salmon Olive Oil Raspberry Labneh an oil/wax blend) before mealtime.
Mashed Edamame with Smooth Peanut Butter None Peanut
Soy
Swirl + Sweet Potato Spears
Yield: 1 c (240 ml) edamame + 2 spears
Prepare the edamame. Place the edamame in a

Ingredients
steamer basket in a pot or a microwave-safe bowl.
• 1 ½ c (360 ml) shelled Add enough water to barely cover the bottom of the
edamame pot or bowl. Cover and steam the edamame until the
• 2 tbsp (30 ml) olive oil beans are soft, about 2 minutes in the microwave or
• 1 tsp (5 g) smooth peanut 5 minutes on the stovetop. The edamame is ready
butter (honey-free)
when you can easily mash one with a fork. Use a food
• 2 cooked sweet potato
processor to blend the beans, olive oil, and 2 tbsp
spears
(30 ml) of water. Add more oil as needed until it
reaches a mostly smooth consistency. A little texture
Modifications is okay as long as there are no whole beans or clumps.
It’s okay to use edamame in the
pod if you cannot find shelled
Scoop half of the mash into baby’s bowl and store the
edamame. Steam the pods for rest for later in the week. Whisk the peanut butter
a few minutes, then pop out with 1 tbsp (15 ml) of water until smooth, then stir
the beans and proceed with the the mixture into the mashed edamame. If the mash
directions. seems too thick, add another splash of warm water
to thin as desired. How to Serve: Offer the spears and mashed edamame
with a pre-loaded spoon on the side for baby to pick up
Prepare the sweet potatoes. Grab the leftover sweet and self-feed. If baby needs help, keep pre-loading the
potato spears from the refrigerator. If you do not have spoon and passing it in the air for baby to grab from you.
any leftovers, use the directions on Week 9 | Day 60
to prepare more.
How to Store: Edamame mash and sweet potato spears
keep in airtight containers in the refrigerator for 3 days.
Mashed edamame can also be stored in the freezer
for 2 months. Store it in small portions (a covered ice
cube tray or ¼-cup containers) for easy access to baby-
friendly portions at mealtime.
Click an icon to see nutrients, age-appropriate sizes, and more: How to Encourage Utensil Use: If baby isn’t practicing
with the spoon yet, try this method. First, pre-load a
spoon and pass it in the air for baby to grab. On the
next bite, hold the loaded spoon lower down towards
the bowl for baby to grab. Finally, set the spoon in the
Edamame Olive Oil Peanut Sweet Potato bowl for baby to pick up.
Salmon Cakes White Potato Dairy
Egg
Finned Fish
Wheat
Yield: 8-10 cakes
Prepare the potato. Wash, peel, and cut the potato

Ingredients
into cubes. Add the potato to a pot of water and bring
• 1 large russet potato to a boil, then lower the heat to create a simmer. Cook
• 3 6-oz (170-g) cans boneless until the potato is easily pierced with a knife, about 10
salmon minutes. Drain. Cool. Mash.
• 1 lemon
• 1 c (240 ml) low-sodium Prepare the salmon. Grab the leftover can of salmon
breadcrumbs from the refrigerator and open two fresh cans. Rinse
• 2 large eggs the fish to remove excess sodium. Flake the fish.
• 1 tsp (2 g) onion powder
(optional) Prepare the cakes. Preheat the oven to 400 F (204
• 1 tsp (2 g) paprika (optional) C). Line a sheet tray with parchment paper. Wash, dry,
• ½ tsp (1 g) garlic powder zest, and juice the lemon. Add half of the zest and
(optional) 1 tbsp (15 ml) of juice to a mixing bowl and set the
• 1 ripe avocado rest aside to make the dip. Mash the potatoes, flaked
• 1 c (240 ml) labneh fish, breadcrumbs, eggs, and spices with the lemon
juice and zest to form a paste. Shape the mixture
into cakes about 2 in (5 cm) in diameter. At this point,
salmon cakes can be frozen to cook at a future date.
If you plan to cook the cakes right away, evenly space
cakes on the tray. Bake until the cakes start to brown
on the bottom, about 15 minutes. Flip the cakes and
continue to bake 5 more minutes.
Prepare the dip. Blend the avocado, labneh,
remaining lemon zest, and 1 tbsp (15 ml) lemon juice
until smooth. Scoop some dip into baby’s bowl.
Season the rest for yourself with salt to taste.
Potato Salmon Lemon Bread Egg Onion Avocado Labneh Recipe Continued on Next Page →
Salmon Cakes (Cont.)
How to Serve: Stick a salmon cake in the dip so it stands upright, ready for baby to grab. Offer the food to baby and let the child self-feed. Eat alongside
baby to model how it’s done. Show baby how to dip by swiping the salmon cake in the dip, and pss the food in the air for baby to grab from you.
Your Meal
Baby's Meal
How to Store: Cooked salmon cakes keep in an airtight container in the refrigerator for 3 days or in the freezer for 2 months. When freezing, use this trick
to keep them from sticking together. First, freeze the cakes on a sheet tray. After they are frozen (about 1 hour later), transfer the cakes to an airtight
container to store in the freezer. To defrost, transfer a salmon cake to an airtight container and store in the refrigerator the day before you plan to serve it.
Asparagus Two Ways + Mashed Potato Asparagus Dairy
Egg
+ Salmon Cake Finned Fish
Wheat
Yield: 1 cake + 1 asparagus spear + 1 c (240 ml) mashed vegetables
Prepare the potato. Wash, peel, and cut the potato

Ingredients
• 1 large russet potato to a boil, then lower the heat to create a simmer. Cook
• 3 tbsp (42 g) unsalted until the potato is easily pierced with a knife, about 10
butter minutes. Drain. Mash the warm potato with 2 tbsp (28
• 2 whole asparagus spears g) butter until mostly smooth. A little texture is okay
• 1 cooked salmon cake
as long as there are no clumps. Let cool.
Modifications Prepare the asparagus. Wash the spears and cut

A whole asparagus spear is off the woody ends. Melt the remaining butter in a
an easy shape for baby to skillet. When the butter finishes foaming, add the
grab and bring to the mouth. whole asparagus spears and stir to coat. Add a splash
As baby munches, gums of water and cover the skillet to steam the asparagus.
smash the pod and reduce its It is ready when easily pierced with a knife but firm
roundness. If the shape makes enough to hold its shape (not limp) when lifted from
you nervous, it is okay to finely the skillet. Set 1 whole spear aside and finely chop the
chop both spears and fold into
other. Scoop some mashed potatoes into baby’s bowl
the mashed potatoes.
and fold in the chopped asparagus.
Prepare the salmon. Grab a salmon cake from the How to Serve: Offer the salmon cake, whole asparagus
refrigerator. If you do not have any leftover, make a spear, and mashed vegetables to baby and let the child
fresh batch or offer a broccoli salmon egg strip self-feed. If baby needs help, pass the whole asparagus
and toasted bread cut into strips to keep up baby’s spear or salmon cake in the air for the child to grab
exposure to both finned fish and wheat. from you.
How to Store: Cooked salmon cakes, asparagus, and

potato keep in airtight containers in the refrigerator for
3 days.

Prioritize Your Goals: Folding finely chopped asparagus
helps get food in the belly, while a whole asparagus
spear helps baby build a mental map of the mouth
as the child moves the tongue around the spear and
mashes it with the gums. Either option is a good one.
Potato Butter Asparagus Salmon Lemon Bread Egg
Creamy Cucumber Dip Mint Curry Powder Dairy
Sesame
+ Spiced Cauliflower Florets
Yield: 1 c (240 ml) dip + 3 c (720 ml) florets
Prepare the cauliflower. Preheat the oven to 400 F

Ingredients
(204 C). Wash the cauliflower. Cut off the florets from
• 1 head cauliflower the primary stem. Wash, dry, zest, and juice the lemon.
• 1 lemon Coat the cauliflower in 2 tbsp (30 ml) of oil, the lemon
• ¼ c (60 ml) olive oil zest, and the spice. Evenly space the florets on a
• 1 ½ tsp (3 g) garam masala sheet tray. Roast until the florets starts to brown and
• 1 small cucumber
a knife easily inserts into the thickest stalk, about 20
• 1 c (240 ml) labneh
minutes. Remove the tray from the oven and set aside
• 2 sprig fresh mint (optional) some large florets for baby’s meal and season with a
• 1 tsp (3 g) sesame seeds small drizzle of lemon juice. Season your florets with
lemon juice and salt to taste.
Modifications Prepare the dip. Shred the cucumber. Whisk the
Substitute plain yogurt for labneh. labneh, remaining 2 tbsp (30 ml) of oil, 1 tbsp
(15 ml) of lemon juice, and the mint (finely chopped)
If garam masala is not available, until smooth. Fold in the shredded cucumber.
make your own curry powder
Scoop some dip into baby’s bowl. If you are planning
spice blend. Try ground cinnamon,
cumin, coriander, and turmeric. to eat alongside baby, season some dip for yourself
with salt to taste. Grind sesame seeds into a fine
powder, then sprinkle the powder over the dip.
How to Serve: Stick a large floret in the dip and

offer the rest alongside the dip and let baby self-feed.
Eat alongside baby to model how it’s done.
How to Store: Cooked cauliflower and creamy

cucumber dip keep in airtight containers in the
refrigerator for 3 days

Spice as You Like: It’s okay to introduce your favorite
spices as soon as baby is ready to start solids, and in
fact, it can help minimize picky eating in toddlerhood
and beyond. Research shows that babies and toddlers
learn to love what they eat early and often.
Cauliflower Lemon Olive Oil Cucumber Labneh Mint Sesame
Asparagus Two Ways None Dairy
Egg
+ Broccoli Salmon Egg Strip Finned Fish
Yield: 1 asparagus spear + ⅓ c (80 ml) chopped asparagus + 2 egg strips
Prepare the asparagus. Grab the whole asparagus

Ingredients
spear and the mashed vegetables from the
• 1-2 whole asparagus spears refrigerator. If you do not have any leftover mashed
• ½ c (120 ml) mashed potato vegetables from yesterday, use two whole spears.
with asparagus First, wash the spears and cut off the woody ends.
• 2 broccoli salmon egg Melt the butter in a skillet. When the butter finishes
strips
foaming, add the asparagus and stir to coat. Add a
splash of water and cover the skillet to steam the
Modifications asparagus. It is ready when easily pierced with a
A whole asparagus spear is knife but firm enough to hold its shape (not limp)
an easy shape for baby to when lifted from the skillet. Set aside 1 whole spear
grab and bring to the mouth.
and finely chop the other. If you’re out of mashed
As baby munches, gums
vegetables, scoop some creamy cucumber dip,
smash the pod and reduce its
roundness. If the shape makes labneh, or yogurt into baby’s bowl and fold in the
you nervous, it is okay to finely chopped asparagus.
chop both spears and fold into
Prepare the egg strips. Grab the leftover egg strips
the mashed potatoes.
from the refrigerator. If you do not have any, follow
the directions to prepare fresh batch.
How to Serve: Offer the egg strips, whole asparagus

spear, and bowl to baby and let the child self-feed.
Click an icon to see nutrients, age-appropriate sizes, and more: If baby needs help, pass the whole asparagus spear or
an egg strip in the air for the child to grab from you.
How to Store: Cooked asparagus keeps in an airtight

Asparagus Potato Butter Broccoli Salmon Egg Milk container in the refrigerator for 3 days.
Mashed Edamame with Smooth Peanut Butter None Peanut
Soy
Swirl and Raspberry
Yield: ½ c (120 ml) edamame + 3 berries
Prepare the edamame. Grab the mashed edamame

Ingredients
from the refrigerator. If you do not have any leftover,
• ¾ c (180 ml) edamame follow the directions from Week 9 | Day 61 | Meal 2
mash to prepare more. Whisk the peanut butter with 1 tbsp
• 1 tsp (5 g) smooth peanut (15 ml) of water until smooth, then stir the mixture
butter (honey-free) into the mashed edamame. If the mash seems too
• 3 large raspberries
thick, add another splash of warm water to thin it.
Prepare the raspberries. Wash the fruit. If the
berries are large (about the size of your thumb
knuckle) and so soft that they easily mash when
gently pressed, keep them whole. Otherwise, minimize
the choking risk by flattening the berries with your
finger or mashing the berries into a textured purée.
How to Serve: Offer the mashed edamame and

raspberries and let baby self-feed. If baby needs help,
pre-load a spoon and lay it next to the food for the
child to pick up. Alternatively, pass the spoon in the air
for baby to grab from you.

How to Store: Edamame mash and mashed raspberries
keep in airtight container in the refrigerator for 3 days
or in the freezer for 2 months. Store in small portions
(a covered ice cube tray or ¼-cup containers) for easy
access to baby-friendly portions at mealtime.
Edamame Olive Oil Peanut Raspberry
Week 10
Coconut Porridge with Coconut
Cucumber Strips
64 Sesame Tahini Swirl Caprese Salad Mozzarella Cheese Dairy
Sesame Hummus
Papaya Two Ways Sesame
Dairy
Egg
Edamame Mash with
Creamy Cucumber Dip Asparagus and Potato Salad Finned Fish
65 Smooth Peanut Butter Swirl Sardine
Sardine Two Ways with Egg and Ricotta Peanut
Tomato Wedge
Soy
Wheat
Apple Cinnamon Oatmeal Asparagus Spear Two Ways
66 Smooth Almond Butter Mashed Potatoes None Almond Tree Nut (Almond)
on the Fingertip Tomato Wedges
Coconut Porridge with Cucumber Strips
Coconut
67 Smooth Almond Butter Swirl Mashed Potatoes None None
Tree Nut (Almond)
Mango Pit Tomato Wedge
Coconut
Dairy
Egg
Pumpkin Almond Pancake Lamb Meatballs Pumpkin
Finned Fish
68 with Peanut-Sesame Drizzle Lemony Sardine Penne Winter Squash Pasta
Peanut
and Raspberries with Yogurt Sauce Lamb
Sesame
Tree Nut (Almond)
Wheat
Dairy
Bulgur Ball Bulgur Egg
Bulgur-Squash Mash
69 Edamame and Garden None Garden Pea Soy
Lamb Meatballs
Pea Mash Parsley Tree Nut (Almond)
Wheat
Dairy
Egg
Pinto Beans Two Ways
Edamame-Garden Pea Dip Finned Fish
70 Steamed Corn Cob None Pinto Bean
Salmon Cake Soy
Tomato Two Ways
Tree Nut (Almond)
Wheat

Want more information on how to start solids? Check out our Solid Starts virtual course with strategies
and tips from our feeding therapists and pediatric medical professionals.
To date, baby has been grasping bottles and food with the palms of the hand. Between 8 and 9 months of
age, many babies start to connect the tips of the thumb and pointer finger. This is called the pincer grasp,
and when you see signs of this development, it is a signal to start offering bite-sized pieces of food.
A “bite-sized piece” of food should resemble the size of your thumb knuckle: small enough for baby to
grasp with the pointer finger and thumb and fit in the mouth without biting into it, but not so small that it can
easily block the airway if they accidentally swallow the food whole. At this stage of life, a baby’s airway is about the diameter of a chickpea
or garden pea.
In this week’s menu, the directions often suggest offering food two ways: mashed or large pieces, which baby is familiar with self-feeding
at this point, and bite-sized pieces to promote the development of the pincer grasp. You may find that baby cannot pick up
bite-sized pieces of food yet. Don’t worry; practice helps accelerate pincer grasp development. Offering challenging bite-
sized pieces alongside larger, easier-to-grab sizes will help minimize baby’s frustration with the new challenge. If the
small size makes you nervous, it’s okay
to continue mashing foods and offering large pieces for baby to grasp with their palms.
This week’s menu introduces 11 new foods, including a new common food allergen. If the pace feels overwhelming,
feel free to adapt the plan to suit your circumstances. It’s okay f you need to slow down, repeat a menu, or skip
a solid foods meal in favor of nursing and/or bottle feeds. If you need to offer more iron-rich foods to baby,
go right ahead. Adjust the menu with your goals in mind and remember:
4. Baby is ready to be introduced to tree nuts; we start with almond, but choose another nut if you prefer)
5. Offering common food allergens that you’ve already safely introduced can help baby’s body build
tolerance. This week’s menu offers plenty of recipe ideas to get you started.
Finally, this week contains more suggestions for family meals than previous weeks. This is
intentional:
it’s important for baby to have opportunities to eat alongside adults, who model what to do at
the table.
Not only does this help baby learn how to eat, but it can also minimize picky eating in the
opinionated toddler years to come. Research shows that serving even one family meal per week is
protective against picky eating. You do not need to follow the plan’s family recipes to a tee; feel free
to adapt them or swap out the recipes for those from your favorite cookbooks. You can also check a


Fresh Mozzarella Cheese 3 oz (84 g)
Fresh Ricotta Cheese 1 ½ c (360 ml) no added sweeteners, substitute low-sodium cottage cheese
Grated Parmesan Cheese (Optional) 1 tbsp (15 ml)
Ground Lamb 1 lbs (454 g) substitute ground beef
Plain Yogurt 3 c (720 ml) no added fruit or sugar, any style (Australian, Greek, Kefir, Skyr)
Sardines (Canned) 2 4 ½-oz (125-g) cans boneless, packed in oil or water, minimal seasonings
Whole Milk ½ c (118 ml) ideally “whole” milk rather than 1%, 2%, or skim milk

Almond Flour ⅓ c (33 g) substitute flour made of a tree nut that has been safely introduced
Baking Powder 1 tsp (5 g) ideally low sodium
Baking Soda 1 tsp (5 g)
Balsamic Vinegar (Optional) ½ tsp (3 ml) any variety
Breadcrumbs (Low-Sodium) ¼ c (60 ml) substitute breadcrumbs made from scratch with wheat bread
Bulgur ¼ c (45 g) substitute couscous or wheat farina
Pinto Beans (Canned) ½ c (113 g) substitute dry pinto beans cooked from scratch
Penne Pasta 3 oz (84 g) ideally pasta made with chickpeas or lentils for added iron
Pumpkin Purée ½ c (113 g) substitute canned squash purée or freshly cooked squash purée
Rolled Oats ½ c (48 g)
Smooth Almond Butter (Honey-Free) ¼ c (60 g) creamy or smooth (not "chunky") with no added sweeteners
Wheat Flour ½ c (120 g) any variety, ideally enriched with iron

Acorn Squash 2 whole substitute butternut squash or another winter squash variety
Asparagus Spears 12 whole whole not pre-cut or canned, substitute whole greens
Baby Potatoes ½ lb (227 g) any variety
Banana 1 whole any variety
Basil (Optional) 6 sprigs fresh not dried, substitute fresh parsley
Corn on the Cob 1 ear fresh or frozen
Cucumber (Small) 2 whole hothouse, kirby, persian, or any small variety
Edamame (Shelled) 1 ¾ c (240 ml) fresh or frozen
Garlic 3 cloves substitute 1 ½ tsp (3 g) garlic powder
Garden Peas (Shelled) ¾ c (180 ml) fresh or frozen, substitute edamame
Mango (Ripe) 1 whole substitute banana
Mint (Optional) 5 sprigs substitute 2 ½ tsp (5 g) dried mint
Papaya (Ripe) 1 whole any variety, substitute cantaloupe or another melon
Parsley (Optional) 4 sprigs substitute 2 tsp (4 g) dried parsley
Raspberries 1 pint ideally fresh, substitute frozen berries
White Potato 2 whole russet or any starchy variety

Apple Cider Vinegar 1 tsp (5 ml)
Buckwheat Cereal (Optional) ¼ c (40 g) substitute wheat farina or fortified infant wheat cereal
Coconut Oil 2 tbsp (30 ml) any variety

Dried Mint (Optional) 1 tsp (2 g)
Garlic Powder (Optional) ¼ tsp (½ g) powder not granules
Ground Cinnamon ½ tsp (1 g)
Instant Oatmeal ½ c (96 g) substitute rolled oats or fortified infant oatmeal
Onion Powder ½ tsp (1 g) powder not granules
Olive Oil 2 c (480 ml) any variety
Salmon Cake 1 cake use recipe from Week 9 | Day 61 | Family Meal
Sesame Tahini ⅔ c (160 ml) substitute sesame seeds
Smooth Peanut Butter (Honey-Free) 2 tsp (10 g) creamy or smooth (not "chunky") with no added sweeteners
Unsalted Hulled Sunflower Seeds 2 tsp (6 g) raw or roasted, substitute chia, hemp, or pumpkin seed
Handy Conversions
Coconut Porridge with Sesame Tahini Swirl None Coconut
Sesame
+ Papaya Two Ways
Yield: 1 c (240 ml) porridge + 1 mango pit + 4-6 mango spears

Ingredients
Slowly pour the buckwheat cereal into the boiling
• ½ c (120 ml) unsweetened milk and water, whisking as you pour.
coconut milk
• ¼ c (40 g) buckwheat 2. Lower the heat and cook the porridge, stirring
cereal occasionally to prevent sticking, for 10 minutes.
3. Turn off the heat, stir in the cinnamon, and let
cinnamon (optional)
• 2 tsp (10 g) sesame tahini the porridge rest in the pot with the cover off for
• 1 ripe papaya 5 minutes.
4. Scoop the porridge into baby’s bowl. Swirl in the
Modifications sesame tahini until smooth with no clumps. Let cool.
Pick your favorite porridge! At
this point in the plan, baby has 5. Peel and cut the papaya into handles about
tried corn, oatmeal, quinoa, rice, the width of two adult fingers pressed together.
and wheat farina. Use buckwheat Set aside 3 handles to serve today and store the rest.
or any other grain in your pantry. Cut 1 handle into bite-sized pieces about the size of How to Serve: Offer the porridge and papaya and let
Optionally, try a new grain like your knuckle. baby self-feed. If help is needed, pass a papaya handle
amaranth, fonio, or millet. or a spoon pre-loaded with porridge in the air for baby
to grab from you. Refrain from sticking bite-sized pieces
Today, we offer ripe papaya two
ways: as handles and bite-sized of papaya in baby’s mouth.
pieces to promote the pincer
grasp. If papaya is unavailable, How to Store: Porridge keeps in an airtight container
use mango or a very ripe pear. in the refrigerator for 3 days or in the freezer for
2 months. Cut papaya keeps in an airtight container
2 months. An opened can of coconut milk keeps in an
airtight glass container in the fridge for 3 days.

When to Move Down in Size: Baby may not be able to
pick up bite-sized pieces of food yet, but the practice
helps advance the pincer grasp, which develops around
this age. If the small size makes you nervous, it’s okay to
wait until you feel baby is ready.
Coconut Milk Buckwheat Cinnamon Sesame Papaya
Cucumber Strips + Sesame Hummus None Sesame
Yield: 2 c (480 ml) hummus + 2 cucumber strips + 6-8 cucumber slices

Prepare the hummus. Rinse the chickpeas. Halve

Ingredients
and juice the lemon. Blend the chickpeas, lemon juice,
• 1 15-oz (425-g) can olive oil, sesame tahini, and spice until mostly smooth.
chickpeas A little texture is okay, but if the hummus is too
• 1 lemon (optional) thick, add a splash or two of water and continue to
• ¼ c (60 ml) olive oil blend until it reaches the desired consistency.
• ¼ c (60 g) sesame tahini
A high-powered food processor speeds up this task,
• 1 tsp (2 g) ground cumin
but if you don’t have one, make a chickpea mash by
(optional)
• 1 small cucumber smashing and mixing the ingredients until there are
• 1 tsp (3 g) hulled unsalted no whole chickpeas. Scoop some hummus into baby’s
sunflower seeds (optional) bowl and store the rest for the days ahead.
Prepare the cucumber. Wash and peel the cucumber.
Cut the cucumber into thin rectangular strips about
the thickness of your pinky finger. It is okay to keep
the seeds and skin on the cucumber; they get mashed
as baby munches but remove them if they make you
nervous. Set aside 1 or 2 strips for baby’s meal and
store the rest. If you like, grind the sunflower seeds
into a fine powder, then roll the cucumber strips in the How to Serve: Stick a cucumber strip in baby’s hummus
powder to add grip. and offer the bowl with the rest on the side. Let baby
grab and munch the cucumber strips and dip cucumber
strips and fingers in the hummus. If baby needs help
picking up the slices, pass one in the air for baby to
grab from you.
How to Store: Sesame Hummus and cut cucumber keep


Consider the Cucumber Skin: Try offering cucumber
with the skin on to build familiarity with texture and
promote chewing skills. Cucumber skin may lead to less
food in the belly (baby may spit it out) but munching
the texture strengthens the gums.
Chickpeas Lemon Olive Oil Sesame Cucumber Sunflower Seeds
Caprese Salad Mozzarella Cheese Dairy
Yield: 2 c (480 milliliters)

Prepare the basil oil. Wash and dry the basil. Blend
Ingredients
the basil and oil until smooth. A small food processor
• 2 c (48 g) fresh basil speeds up this task. If you don’t have a food processor,
• ⅓ c (80 ml) olive oil use a mortar and pestle to smash it, or a knife to finely
• 2 large tomatoes chop it, then whisk the basil and oil in a mixing bowl.
• 3 oz (84 g) fresh mozzarella With this method, flecks of basil are okay as long as
cheese
there are no large pieces of leaf. Let the mixture rest
• ½ tsp (3 ml) balsamic
for 15 minutes, stirring occasionally to combine flavors.
vinegar (optional)
Assemble the salad. Wash, dry, and cut the tomato
Modifications into a mix of wedges and bite-sized pieces. Cut the
Fresh mozzarella cheese is mozzarella into thin round slices. Drizzle the tomato
naturally low in sodium. and mozzarella with basil oil. Set aside some Caprese
If you can’t find it, try fresh for baby, then season your portion with balsamic
ricotta cheese or another vinegar and salt to taste.
low-sodium cheese.
Basil Olive Oil Tomato Mozzarella Recipe Continued on Next Page →
Caprese Salad (Cont.)
How to Serve: Offer the Caprese to baby and let the child self-feed. Let baby try to pick up the bite-sized pieces of tomato, and if they need help,
pass a bite-sized piece of food in the air for the child to grab from you. Eat alongside baby to model how it’s done.
Your Meal
Baby's Meal
How to Store: Caprese keeps in an airtight container in the refrigerator for 3 days.
Sensory Play With Plants: Set aside one of the largest basil leaves to share with baby as part of the meal. The child will likely not consume the leaf, but
they’ll benefit from invaluable sensory play by touching, smelling, and tasting the bold flavor.
Edamame Mash with Smooth Peanut Butter None Peanut
Soy
Swirl + Tomato Wedge
Yield: 1 c (240 ml) edamame mash + 6-8 tomato wedges
Prepare the edamame. Place the edamame in a

Ingredients
steamer basket in a pot or a microwave-safe bowl.
• 1 c (240 ml) shelled Add enough water to barely cover the bottom of the
edamame pot or bowl. Cover and steam the edamame until the
• 2 tbsp (30 ml) olive oil beans are soft, about 2 minutes in the microwave or
• 1 tsp (5 g) smooth peanut 5 minutes on the stovetop. The edamame is ready
butter (honey-free)
when you can easily mash one with a fork. Use a food
• 1 large tomato
processor to blend the edamame, oil, and 2 tbsp
(30 ml) of water. Add more oil as needed until it
reaches a mostly smooth consistency. A little texture
is okay as long as there are no whole beans or clumps.
Scoop some mash into baby’s bowl and store the rest
for later. Whisk the peanut butter with 1 tbsp (15 ml)
of water until smooth, then stir the mixture into the
mashed edamame in baby’s bowl.
Prepare the tomato. Wash, dry, and halve the tomato.
Cut one half into 2 to 3 wedges. Store the other half
for another use.
How to Serve: Offer the tomato wedge and the mashed

edamame with a pre-loaded spoon nestled on the side
for baby to grab. Let the child self-feed.
Click an icon to see nutrients, age-appropriate sizes, and more: How to Store: Edamame mash and cut tomato keep in
airtight containers in the refrigerator for 3 days. When
freezing edamame, store it in small portions (a covered
ice cube tray or ¼-cup containers) for up to 2 months.
This way, you have easy access to baby-friendly
Edamame Olive Oil Peanut Tomato portions at mealtime.
Creamy Cucumber Dip Sardines Dairy
Finned Fish
+ Sardine Two Ways Wheat
Yield: ½ c (120 ml) dip + 2-3 toast strips + ½ c (120 ml) sardine salad + 1 sandwich
Prepare the dip. Cut the cucumber into spears (keep

Ingredients
the skin on or peel it if you prefer), then shred 1 spear
• 1 small cucumber and store the rest for the week ahead. Wash, dry, zest,
• 1 lemon and juice the lemon. Whisk the zest and 1 tsp (5 ml)
• ⅔ c (180 ml) plain yogurt of lemon juice with⅓ c (80 ml) of yogurt, the oil, and
• 1 tbsp (15 ml) olive oil the mint (finely chopped) until smooth. Fold in the
• 1 sprig fresh mint (optional)
shredded cucumber.
• 2 slices wheat bread
• 1 4 ½-oz (125 g) can Prepare the sardines. Open the tin and remove the
boneless sardines fish. Rinse the fish to remove excess sodium. The tiny
• ½ tsp (1 g) onion powder bones are edible and full of nutrition but remove them
• ¼ tsp (½ g) garlic powder
if they make you nervous. Set aside 1 fish to serve
whole. Mash the remaining fish with the remaining
Modifications yogurt, 1 tsp (5 ml) of lemon juice, and the spices. Set
Choose sardines packed in aside a scoop or two of fish salad for baby and season
water or oil and avoid fish that the rest for yourself with salt to taste. Toast the
is smoked or seasoned with
bread until lightly browned, then cut 1 slice into strips
sauces, which tend to be higher
in sodium. If smoked or seasoned about the size of two adult fingers pressed together
sardines are what you have for baby. Spread a thin layer of sardine salad on the
access to, simply rinse them with bread. Season the rest for yourself with salt to taste How to Serve: Lay the whole sardine fillet on the side
water to remove excess sodium. and make yourself a sandwich. of baby’s cucumber dip, then offer the bowl and the
toast strips and let baby self-feed. Eat alongside baby
to model how it’s done.
How to Store: Cut cucumber and creamy cucumber dip

keep in airtight containers in the refrigerator for 3 days.
Canned sardines, once opened, don’t last long in the
refrigerator—eat within a day or two.

Edible Bones in Tiny Tinned Fish: Even a can of “boneless”
sardines may contain tiny pin bones. The canning
process softens these bones, which makes them edible
and safe for babies and toddlers to eat, but if the bones
make you nervous, pick them out before serving.
Cucumber Lemon Yogurt Olive Oil Mint Bread Sardines Onion
Asparagus and Potato Salad with Egg None Dairy
Egg
and Ricotta
Yield: 4 c (960 ml)
Prepare the eggs and potatoes. Bring a pot of water

Ingredients
to boil. Lower the heat to create a simmer, then gently
• 4 large eggs lower each egg into the pot. Add the potatoes. Cover
• ½ lbs (227 g) baby potatoes the pot and cook for 12 minutes, then lift the eggs
• 1 lemon from the pot to a bowl of ice water. Keep cooking the
• 1 ½ c (360 ml) fresh ricotta potatoes until they are easily pierced with a knife,
cheese
about 8 minutes more. Drain. Cut the potatoes into
• ⅓ c (68 ml) olive oil
• 12 whole asparagus spears
quarters while they are warm but cool enough to
• 2 tbsp (30 ml) unsalted handle. Set aside some quarters for baby and place
butter the rest in a mixing bowl.
Prepare the dressing and cheese. Zest and juice the
Click an icon to see lemon. Whisk the zest into the ricotta and set aside
nutrients, age-appropriate to let the lemon infuse the cheese. Next, whisk the
sizes, and more: oil and 2 tbsp (30 ml) of lemon juice. Pour half of the
dressing over the warm potatoes.
Prepare the asparagus. Wash the spears. Keep
3 whole spears for baby and cut the rest into 1-inch
Egg Potato slices. Add the asparagus spears and ½ c (120 ml)
of water to a skillet. Cover and steam the asparagus
until easily pierced with a fork but firm enough to
hold its shape (not limp) when lifted from the skillet.
Lemon Ricotta Cheese
Set 1 whole spear aside and store the other 2 spears
for tomorrow. Toss the chopped asparagus with the
remaining dressing.
Assemble the salad. Spread some lemony ricotta
Olive Oil Asparagus cheese in the bottom of your bowl and baby’s bowl.
Top with some asparagus, potatoes, and eggs: finely
chopped eggs for baby and halved eggs for yourself.
Sprinkle your portion with salt and pepper to taste.
Butter
Asparagus and Potato Salad with Egg and Ricotta (Cont.)
How to Serve: Offer the bowl to baby and let the child self-feed. Eat alongside baby to model how it’s done.
Your Meal
Baby's Meal
How to Store: The salad keeps in an airtight container in the refrigerator for 3 days.
Apple Cinnamon Oatmeal Almond Tree Nut (Almond)
+ Smooth Almond Butter on the Fingertip

Yield: ½ c (120 ml) oatmeal + 2 apple halves
Prepare the apple. Wash, peel, and halve the apple.

Ingredients
Remove the core, seeds, and stem. Place the apple
• 1 apple halves in a small pot. Add 1 c (240 ml) of water. Cover
• ¼ c (48 g) dry instant and set the pot on medium-high heat. As soon as the
oatmeal water begins boiling, lower the heat to create a steady
• ⅛ tsp (¼ g) ground simmer. Cook until the apple is easily pierced with a
cinnamon
fork, about 10 minutes. Remove the apple halves from
the pot.
seeds (optional)
• ¼ tsp (1 g) smooth almond Prepare the oatmeal. Measure ½ c (120 ml) of the
butter (honey-free) apple stewing water and discard the rest. Bring the
water to a boil, then pour it into the oatmeal. Add
Modifications the cinnamon. Cook, stirring frequently, until the
If you like, stir a splash of human oats thicken, about 2 minutes. Remove the pot from
milk and/or formula into the the heat and let the mixture sit until thickened and
oatmeal for a familiar flavor. Just
cooled, about 10 minutes. Scoop a heaping spoonful
take care to store any leftovers
according to safety guidelines.
(about 2 tbsp / 30 ml) of oatmeal and form it into a
ball. If the oatmeal is too loose to form a ball, add a How to Serve: Let baby munch on the oatmeal ball.
While almond is the suggested spoonful or two of instant oats to thicken the mixture. After a few minutes, introduce the thinned almond
tree nut to introduce this week, Mash 1 stewed apple half into the rest of the oatmeal. butter: dip your finger in the thinned almond butter,
it’s okay if you swap it for a Sprinkle hemp seeds on top. then offer your finger to baby. Let baby taste the flavor,
different tree nut—or skip a tree then repeat once or twice to get adequate exposure
nut introduction altogether. If you Prepare the almond butter. Scoop the almond butter
into a small bowl. Whisk in 1 tsp (5 ml) of water until to the tree nut. Offer the apple oatmeal and let baby
skip almond introduction, take self-feed while you watch for signs of an allergic
care with recipes that call for it smooth with no clumps.
reaction. If baby seems okay after 10 minutes, offer
and use another tree nut that has
been safely introduced. more tastes of the almond butter.
How to Store: Oatmeal keeps in an airtight container in

If oatmeal contains human milk, use it within 4 days.
Spice it Up: Switch up the spices! Instead of cinnamon,

try using allspice or nutmeg for some warmth and
Apple Oats Cinnamon Hemp Seeds Almond sweetness.
Asparagus Spear Two Ways None None
+ Mashed Potatoes + Tomato Wedges

Yield: 1 c (240 ml) mashed potato + 1 asparagus spear + 3-4 tomato wedges
Prepare the potato. Wash, peel, and cut the potatoes

Ingredients
• 2 large russet potatoes to a boil, then lower the heat to create a simmer. Cook
• 2 tbsp (30 ml) olive oil until the potato is easily pierced with a knife, about 10
• 1 tsp (3 g) hulled hemp minutes. Drain. Cool. Mash with the oil. Scoop half of
seeds (optional) the potatoes into baby’s bowl and store the rest for
• 2 cooked whole asparagus
tomorrow. Sprinkle hemp seeds on top.
spears
• ½ large tomato Prepare the asparagus. Grab the cooked asparagus
spears from the refrigerator. If you do not have any
leftover, prepare more using the directions from
yesterday’s family meal. Set aside one whole spear
to serve whole. Finely chop the other. Scoop some
mashed potatoes into baby’s bowl and fold in the
chopped asparagus.
Prepare the tomato. Grab the leftover tomato half
from the refrigerator. Cut the tomato into 2 to 3
wedges. Set aside 1 or 2 wedges for today’s meal and
store the rest for tomorrow.
How to Serve: Offer the whole asparagus spear, tomato
wedge, and the mashed vegetables to baby and let
the child self-feed. If baby needs help, pass the whole
asparagus spear in the air for the child to grab from you.
How to Store: Cooked asparagus, cut tomato, and

mashed potatoes keep in airtight containers in the

One Way to Boost Iron: Have some leftover beans,
mashed edamame, or tofu from another meal? Serve
it with this meal, which is packed with vitamin C to
help baby’s body absorb the plant-based iron in the
legumes. See more iron-rich food ideas.
Potato Olive Oil Hemp Seeds Asparagus Tomato
Coconut Porridge with Smooth Almond None Coconut
Tree Nut (Almond)
Butter Swirl + Mango Pit
Yield: 1 c (240 ml) porridge + 1 mango pit + ¼ c (60 ml) bite-sized mango pieces
1. Place the instant oats in baby’s bowl.

Ingredients
• ¼ c (48 g) instant oatmeal
2. Bring the coconut milk and ¼ c (60 ml) of water to
• ½ c (120 ml) unsweetened a boil, then pour it into the bowl. Stir to combine the
coconut milk oats and water. Let the mixture sit until thickened and
• ½ tsp (3 g) smooth almond cooled, about 10 minutes.
butter (honey-free)
3. Scoop a heaping spoonful (about 2 tbsp / 30 ml) of
seeds (optional) oatmeal and form it into a ball. If the oatmeal is too
• 1 mango pit loose to form a ball, add a spoonful or two of instant
• 2 mango spears oats to thicken the mixture.
coconut flakes
4. Scoop the almond butter into a small bowl. Whisk
in 2 tsp (10 ml) of water until smooth with no clumps.
Swirl the thinned almond butter into baby’s oatmeal.
5. Grab the mango pit and spears from the
refrigerator. Cut the spears into bite-sized pieces
(about the size of your knuckle). Roll the bite-sized
pieces in coconut flakes.
How to Serve: Start by letting baby munch on the

mango pit and oatmeal ball. After a few minutes, offer
the almond: pass baby a pre-loaded spoon of oatmeal
with the thinned almond butter mixed in. Repeat once
or twice so the child gets exposure to almond. Let baby
play with and try to pick up the bite-sized mango pieces
Click an icon to see nutrients, age-appropriate sizes, and more: while you watch for signs of an allergic reaction. If baby
seems okay after a few minutes, offer more oatmeal.
How to Store: Cooked oatmeal keeps in an airtight

Oats Coconut Milk Almond Hemp Seeds Mango Coconut container in the refrigerator for 3 days.
Cucumber Strips + Mashed Potatoes None None
+ Tomato Wedge
Yield: 2 cucumber strips + ½ c (120 ml) mashed potatoes + 2 tomato wedges
1. Grab the mashed potatoes from the refrigerator.

Ingredients
If you do not have any leftover, use the directions
• ½ c (120 ml) mashed from Week 10 / Day 66 / Meal 2 to prepare more.
potatoes Stir 1 tbsp (15 ml) of warm water, human milk, and/
• 1 tsp (3 g) hulled hemp or formula into the potatoes to loosen the mixture.
seeds (optional) Sprinkle hemp seeds on top.
• 2 cucumber strips
• 2 tomato wedges 2. Grab the leftover cucumber strips and tomato
wedges from the refrigerator.
How to Serve: Offer cucumber strips, tomato wedges,

and mashed potatoes with a pre-loaded spoon and let
baby self-feed.

One Way to Boost Iron: Have some leftover beans,
mashed edamame, or tofu from another meal? Serve
it with this meal, which is packed with vitamin C to
help baby’s body absorb the plant-based iron in the
legumes. See more iron-rich food ideas.
Potato Hemp Seeds Cucumber Tomato
Pumpkin Almond Pancake with Pumpkin Coconut
Dairy
Peanut-Sesame Drizzle and Raspberries Peanut
Sesame
Yield: 6-8 pancakes
Tree Nut (Almond)
Wheat
Prepare the batter. Peel and mash the banana. Whisk all
Ingredients
ingredients except the vinegar, baking soda, oil, peanut
• 1 ripe banana butter, and tahini in a bowl until no streaks of flour remain.
• ½ c (120 ml) pumpkin purée Whisk the baking soda and vinegar in a separate bowl,
• ½ c (120 ml) whole milk then pour into the batter. Whisk to combine.
• ½ c (120 g) wheat flour
• ½ c (48 g) rolled oats Cook the pancakes. Warm the oil in a non-stick skillet
• 1 tbsp (15 g) smooth almond set on medium heat. Once it shimmers, swirl to coat
butter (honey-free) the skillet, then add spoonfuls of batter, using the
• 1 tsp (5 g) baking powder back of the spoon to gently flatten each scoop into
• 1 tsp (5 ml) apple cider a pancake. Cook until the bottoms are golden, about
vinegar
3 minutes. Flip, then cook to brown the other side,
• ½ tsp (3 g) baking soda
• 2 tbsp (30 ml) coconut oil
about 2 minutes more. Transfer to a plate. Repeat
• 1 tsp (5 g) smooth peanut until all batter is used. If the pancakes are large,
butter (honey-free) cut one into bite-sized pieces or strips about the size
• 1 tsp (5 g) sesame tahini of two adult fingers pressed together for baby. How to Serve: Offer the raspberries and pancake with
• 4 large raspberries If the pancakes are small, offer them whole. a spoonful of the thinned peanut-sesame drizzle on top.
Prepare the drizzle. Whisk the peanut butter and Let baby self-feed. If help is needed, pass the pancake
sesame tahini with 2 tbsp (30 ml) of water until in the air for baby to grab from you.
smooth with no clumps.
How to Store: Pumpkin Almond Pancakes keep in an
Prepare the raspberries. Wash the fruit. If the airtight container in the refrigerator for 2 days or in the
berries are large (about the size of your thumb freezer for 2 months. To keep pancakes from sticking in
knuckle) and so soft that they easily mash when the freezer, allow them to cool, lay in a single layer on
gently pressed, keep the berries whole for baby to a pan, then freeze. Once the pancakes are completely
practice picking up. Otherwise, minimize the choking frozen (after about 30 minutes), transfer them to an
risk by flattening the berries with your finger or airtight container to store in the freezer.
mashing the berries into a textured purée.
Click an icon to see nutrients, age-appropriate sizes, and more: Best Pancake Sizes for Baby: The goal is for baby
to hold the food on their own. If pancakes are small
(under 3 inches or 7 ½ cm in diameter), serve them
whole. Cut larger pancakes into strips about the size
of two adult fingers pressed together or in bite-sized
Banana Pumpkin Milk Wheat Oats Almond Coconut Peanut Sesame Raspberry pieces to hone the pincer grasp.
Lemony Sardine Penne Pasta Dairy
Egg
Finned Fish
Wheat
Yield: 2 c (240 ml)
Prepare the breadcrumbs. Melt 1 tbsp (14 g) of

Ingredients
butter in a large skillet set on medium heat. Stir in the
• 2 tbsp (28 g) unsalted breadcrumbs and toast to your liking, then transfer
butter them to a bowl. Zest and juice the lemon. Finely chop
• ¼ c (60 ml) low-sodium the basil. Mix the zest and basil into the breadcrumbs.
breadcrumbs
• 1 lemon Prepare the sauce. Set a large pot of water on high
• 4 sprigs fresh basil heat. As it warms, open the sardines and rinse the fish.
(optional) Separate each fish into two fillets. Remove any bones
• 1 small shallot if you like, though they are edible, soft, and safe for
• 1 garlic clove baby to eat. Next, peel and finely chop the shallot and
• 1 4 ½-oz (125 g) can
garlic. Warm the remaining butter over medium heat
boneless sardines
• 3 oz (84 g) penne
in the same skillet used to toast the breadcrumbs (no
• 1 tbsp (15 ml) grated need to wash it). Add the shallot and garlic and cook
parmesan cheese (optional) until the shallot has softened, about 5 minutes, then
stir in the sardines. Decrease the heat to the lowest
setting to keep the mixture warm.
Cook the penne. Cook the penne in the boiling water
until soft (not al dente), about 10 minutes. Use a sieve
or slotted spoon to lift the pasta directly from the
pot to the skillet with the sardines. Add ⅓ c (80 ml)
of pasta cooking water, 1 tbsp (15 ml) of lemon juice, How to Serve: Offer the penne and sardine to baby
and half the breadcrumb mixture to the skillet. Stir to and let the child self-feed. Eat alongside baby to model
coat. Set aside some penne and a sardine for baby. how it’s done.
Season your portion with parmesan cheese, more
lemon juice, black pepper, and salt to taste. Sprinkle
How to Store: Lemony Sardine Penne keeps in an
the breadcrumb mixture on top.
airtight container in the refrigerator for 2 days.

Lentil Penne and Other Iron-Fortified Pastas:
If you want to boost iron in baby’s diet, try pasta
made with chickpeas and lentils, which are higher in
iron than wheat-based pasta. There are also lots of
brands that fortify wheat-based pasta with iron.
Butter Bread Lemon Basil Shallot Garlic Sardines Pasta
Lamb Meatballs and Winter Squash Lamb Dairy
Egg
with Yogurt Sauce Tree Nut (Almond)
Yield: 10-12 meatballs + 16-20 squash handles + 1 ¾ c (420 ml) dip
Prepare the meatballs. Defrost frozen meat in the Prepare the sauce. Wash, dry, zest, and juice the
Ingredients
refrigerator the day before you plan to cook. Preheat lemon. Measure 1 tbsp (15 ml) of juice and store the
• 1 lbs (454 g) ground lamb the oven to 400 F (204 C). Line a sheet tray with rest. Mix the yogurt, smashed garlic clove, lemon juice
• 2 garlic cloves parchment. Peel the garlic and onion. Smash 1 clove and zest, and the remaining 2 tbsp (30 ml) of
• 1 small onion and set aside. Finely chop the other clove and the oil until smooth. Let the garlic infuse the yogurt for
• 1 large egg onion. Mash and mix the meat, chopped garlic and 15 minutes, then remove the clove and set aside
• ⅓ c (33 g) almond flour
onion, egg, almond flour, spice, and herb. Shape the sauce for baby. Season the rest for yourself with salt
• 1 (2 g) tsp ground cumin
(optional)
mixture into 2-inch-wide meatballs. Evenly space the to taste.
• 1 tsp (2 g) dried mint meatballs on the tray.
(optional) Prepare the squash. Line a second sheet tray with
• 2 acorn squash
parchment paper. Halve the acorn squash. Scoop out
• 1 lemon
the seeds. Cut the halves into 1-inch handles. Coat
• 1 ½ c (360 ml) plain yogurt the squash with 2 tbsp (30 ml) of oil. Evenly space the
squash handles on the tray.
Cook the meatballs and squash. Roast for 20
minutes, then check the food. It is ready when the
squash is easily pierced with a fork and no pink meat
remains in the center of a meatball when cut open.
If you like, use a food thermometer to check that the
meat’s internal temperature has reached 145 F (63 C).
Set aside food for baby’s meal today and tomorrow.
Peel the skins and mash baby’s acorn squash handles.
Season your food with salt to taste and keep it warm
while baby’s food cools.
Lamb Garlic Onion Egg Almond Acorn Squash Olive Oil Yogurt Recipe Continued on Next Page →
Lamb Meatballs and Winter Squash with Yogurt Sauce (Cont.)
How to Serve: Offer 1 meatball and some mashed squash with sauce drizzled on top. Let baby self-feed. Eat alongside baby to model how it’s done.
Your Meal
Baby's Meal
How to Store: Lamb meatballs and cooked acorn squash keep in an airtight container in the refrigerator for 3 days or in the freezer for 2 months.
Double the Batch: Meatballs freeze exceptionally well. If you like the recipe and cook it again, consider making double the amount and freezing extras
for a future dinner. Just defrost in the refrigerator the day before you want to reheat them.
Bulgur Squash Mash + Lamb Meatball Bulgur Dairy
Egg
Tree Nut (Almond)
Wheat
Yield: 1 c (240 ml) bulgur + ½ c (120 ml) squash + 1 meatball
1. Bring the bulgur and 1 c (240 ml) of water or stock

Ingredients
to a boil, then lower the heat to create a simmer.
• ¼ c (45 g) dry bulgur Cover and cook until the liquid is fully absorbed, about
• ¼ c (60 ml) mashed acorn 12 minutes. Drain any excess water, then fluff the
squash grains.
• 1 lamb meatball
• ¼ c (60 ml) plain yogurt 2. Grab the meatball and squash from the refrigerator.
If you do not have any leftovers, use the directions on
Modifications Week 10 | Day 68 | Family Meal to prepare more.
Use couscous or wheat farina 3. Measure ¼ c (60 ml) of cooked bulgur and store
in place of bulgur, a type of the rest for later today. Mash the bulgur and squash.
quick-cooking cracked wheat.
Let cool.
Substitute a pumpkin almond 4. Scoop the mash into baby’s bowl, dollop the yogurt
pancake for the meatball to keep on the side, and top with the meatball.
up baby’s exposure to almond.
How to Serve: Offer the bowl to baby and let the child
self-feed. If baby needs help, pre-load a spoon and rest
it next to the food for baby to pick up. Alternatively,
pass the pre-loaded utensil in the air for baby to grab
from you.
How to Store: Cooked acorn squash, bulgur, and

meatballs keep in airtight containers in the refrigerator
Click an icon to see nutrients, age-appropriate sizes, and more: for 3 days or in the freezer for 2 months.
Play with Flavor: Try cooking bulgur and other grains

and pastas in meat stock, which not only adds flavor
Bulgur Acorn Squash Lamb Egg Almond Garlic Onion Yogurt but essential nutrients like iron.
Bulgur Ball + Edamame and Garden Pea Mash Garden Peas Parsley Soy
Wheat
Yield: 2 balls + 2 c (240 ml) vegetables

1. Grab the bulgur from the refrigerator. If you

Ingredients
do not have any leftovers, use the directions from
• ¼ c (60 ml) cooked bulgur Week 10 | Day 69 | Meal 1 to prepare more.
• 1 lemon
• 4 sprigs fresh mint 2. Wash and dry the herbs and lemon. Finely chop the
(optional) leaves. Zest and juice the lemon. Set aside.
• 4 sprigs fresh parsley
3. Place the edamame and garden peas in a
(optional)
• 2 sprigs fresh basil steamer basket in a pot or a microwave-safe bowl.
(optional) Add enough water to barely cover the bottom of the
• ¾ c (180 ml) garden peas pot or bowl. Cover and steam until the beans are soft,
• ¾ c (180 ml) shelled about 2 minutes in the microwave or 5 minutes on
edamame the stovetop. They are ready when the edamame can
• 2 tbsp (30 ml) olive oil be easily mashed with a fork.
4. Use a food processor to blend the edamame and
peas with the oil, chopped herbs, lemon zest, 1 tbsp
(15 ml) of lemon juice, and 2 tbsp (30 ml) of water.
Add more oil as needed until it reaches a mostly
smooth consistency. A little texture is okay as long
as there are no whole beans or clumps.
5. Scoop some mash into baby’s bowl and store the
rest for later. Scoop 1 tbsp (15 ml) of mash from baby’s
bowl and mix it with the bulgur to form a paste. Wet
your hands, scoop half the paste, and roll it between
your palms to create a ball, then repeat to create
a second ball. If the ball crumbles easily, add more How to Serve: Offer the bulgur ball and edamame-pea
edamame-garden pea mash to thicken the paste. mash and let baby self-feed. To encourage the use of
a utensil, pre-load a spoon and rest it next to the food
spoon in the air for baby to grab from you.
How to Store: Cooked bulgur, edamame, and garden

peas keep in airtight containers in the refrigerator for
Bulgur Lemon Mint Parsley Basil Garden Peas Edamame Olive Oil 3 days or in the freezer for 2 months.
Edamame-Garden Pea Dip + Salmon Cake None Dairy
Egg
Finned Fish
Soy
Yield: 1 cake + ½ c (120 ml) dip
Tree Nut (Almond)
Wheat
1. Grab the salmon cake from the freezer and defrost

Ingredients
in the microwave or oven. If you do not have any
• 1 cooked salmon cake leftover, use the directions from Week 9 | Day 61 |
• ¼ c (60 ml) edamame- Family Meal to prepare more. Alternatively, swap the
garden pea mash salmon cake for sardines to keep up baby’s exposure
• ¼ c (60 ml) plain yogurt to finned fish, and use the sardines two ways from
• 1 tsp (5 g) smooth almond
Week 10 | Day 65 | Meal 2 to prepare the fish for
butter (honey-free)
baby.
2. Prepare the dip by whisking the yogurt and
almond butter into the leftover edamame-garden
pea mash until smooth. A little texture is okay as
long as there are no clumps of almond butter.
If you do not have leftover mash, use the directions
from Week 10 | Day 69 | Meal 2 to prepare more.
How to Serve: Stick the salmon cake in the dip so it is

ready for baby to grab. Offer the food and let baby self-
feed. If help is needed, pre-load a spoon and rest it next
to the food for baby to pick up. Alternatively, pass the
pre-loaded spoon in the air for baby to grab from you.
How to Store: Cooked salmon cakes keep in an airtight

for 2 months. Edamame-garden pea dip keeps in airtight
Salmon Potato Bread Egg Lemon Garden Peas Edamame Yogurt Almond containers in the refrigerator for 3 days.
Pinto Beans Two Ways + Steamed Corn Cob Pinto Beans Dairy
+ Tomato Two Ways

Yield: ½ c (120 ml) beans + 1 corn cob + tomato wedges
Prepare the corn. Peel and shuck the corn husk

Ingredients
and silk. Cut off the stem and tip, then cut the cob
• 1 corn cob into 2 or 3 rounds about the width of three adult
• ½ c (120 ml) cooked pinto fingers pressed together. Bring a pot of water to a
beans boil. Add the corn cob rounds and boil until the corn
• ¼ c (60 ml) plain yogurt has brightened in color and softened slightly, about
• 1 large tomato
8 minutes. Drain. Run cold water over the corn cob
rounds to cool them down for baby.
Modifications
Canned beans and dried beans Prepare the beans. Rinse the beans. Set aside a
cooked from scratch are both few beans to serve whole and minimize the risk by
great choices. Both are packed flattening them with your thumb. Mash the remaining
with lots of protein, fiber, and beans with the yogurt until mostly smooth.
B vitamins.
Cut one half into 2 to 3 wedges, then cut 1 wedge
into bite-sized pieces (about the size of your knuckle).
Store the other half for another use.
How to Serve: Place the corn cob rounds with the

beans and tomatoes two ways in front of baby and let
the child self-feed.
How to Store: Cooked corn on the cob, beans, and cut

tomato keep in airtight containers in the refrigerator for
3 days. The beans can also be stored in the freezer for
2 months.
Click an icon to see nutrients, age-appropriate sizes, and more: How to Safely Offer Whole Pinto Beans: Cooked beans
like pinto beans, while roundish in shape, are not a
common choking hazard. However, the best thing you
can do to prevent choking—with all foods—is to create
a safe eating environment, fastening baby in an upright
Corn Pinto Beans Yogurt Tomato highchair, and staying within arm’s reach at all times.
Week 11
Coconut
Dairy
Mascarpone or Ricotta Egg
Blackberry
Pumpkin Almond Pancake Cheese with Quartered Peanut-Sesame Ramen Peanut
71 Bok Choy
with Peanut-Sesame Drizzle Blackberry or Flattened with Bok Choy and Tofu Sesame
Mascarpone Cheese
Blueberry Soy
Tree Nut (Almond)
Wheat
Finned Fish
Bok Choy Peanut
Peanut-Sesame Ramen
72 Peanut-Sesame “Paint” None None Sesame
Salmon Flakes
Tofu Strip Soy
Wheat
Broccoli Florets Flattened Pinto Beans Dairy
Cashew
73 Cashew Butter Quinoa-Pinto Bean Mash Chicken Cobb Salad Egg
Romaine
on the Fingertip Tomato Wedge Tree Nut (Cashew)
Mango Two Ways Avocado Dip
74 with Thinned Cashew Butter Shredded Chicken Breast None Cilantro Tree Nut (Cashew)
Drizzle Whole Green Beans
Dairy
Finned Fish
Trout or Salmon Salad Peanut
75 Berry Nut Butter Swirl Yogurt None Trout (Steelhead)
Sammies Sesame
Tree Nut (Almond, Cashew)
Wheat
Dairy
Edamame Mash Egg
Trout or Salmon Spinach
76 with Cashew Butter Swirl None Spinach Finned Fish
Egg Strips
Tomato Wedge Soy
Tree Nut (Cashew)
Coconut Porridge with Almond Sweet Pepper Dip Coconut
77 Cashew Butter Swirl Lamb Meatball None Kiwi Egg
Kiwi or Pear Two Ways Whole Green Beans Tree Nut (Almond, Cashew)

First Foods® Database for information on how to share a food with baby.
Want more information on how to start solids? Check out our Solid Starts virtual course
Once a common food allergen is introduced in the plan, it is repeated at least twice each week. This regular and
sustained exposure to allergens is intentional: repeat exposure helps baby’s body build tolerance to the food.
In other words, baby does not get the full preventative benefit of early allergen introduction if the food is offered
once or twice, then rarely or never again.
If you have been closely following the plan, baby has been introduced to nine common food allergens, and this week makes ten with the
introduction of cashew. From here, one new tree nut is introduced each week. Piecing together a menu that repeats exposure to 10+ food
allergens in one week may seem like a puzzle, but here are some approaches to help you:
1. Keep a batch of mixed nut and seed butter on hand. You can make this yourself by either blending whole nuts and seeds or whisking
store-bought butters that are smooth (not “chunky”), free of honey, and containing only nuts and seeds that have been safely
introduced.
2. Skip ahead and use the directions on Day 90 to make a big batch of ground-up granola with seeds and tree nuts that have been
safely introduced. As you introduce more tree nuts and rule them out as an allergen, you can finely grind them to add to the batch
of granola.
3. Stock the freezer with meatballs, pancakes, and other iron-rich foods with nut flours and other common
food allergens that have been safely introduced. If you are not sure where to start, use last week’s recipes for
meatballs and pancakes, and adapt by substituting ingredients to meet your needs.
As you go through this week and the weeks to come, keep an eye out for signs of the pincer grasp—when baby
can touch the tips of the thumb and pointer finger together. This skill typically develops between 8 and 9 months
of age, and is a signal that you can move down in size by offering bite-sized pieces of food.
Remember: a “bite-sized piece” of food should resemble the size of your thumb knuckle, small enough for baby
to grasp with the pointer finger and thumb and fit in the mouth without biting into it, but not so small that it can
easily block the airway if the food is accidentally swallowed whole. At this stage of life, a baby’s airway is about
the size of a chickpea or garden pea.
If baby is not ready to pick up bite-sized pieces of food yet, that is okay. This week’s menu offers recipes that


Canned Salmon 1 5-oz (142-g) can boneless, skinless, packed in oil or water
Chicken Breast 1 lbs (454 g) boneless, skinless
Crumbled Blue Cheese (Optional) 2 oz (56 g) any variety
Eggs (Large) 5 any variety
Mascarpone Cheese ½ c (120 ml) substitute ricotta cheese
Steelhead Trout 1 lbs (454 g)
Whole Milk 1 tbsp (15 ml)
Yogurt (Plain) ¾ c (180 ml) no added fruit or sugar, any style (Australian, Greek, Kefir, Skyr)

Cooked Bell Pepper (Canned) ½ c (120 ml) packed in oil or water (minimal seasoning)
Dijon Mustard 4 tsp (20 ml)
Pinto Beans (Canned) ½ c (120 ml) substitute dry pinto beans cooked from scratch
Quinoa ⅓ c (80 ml) substitute amaranth, millet, or gluten-free rolled oats
Smooth Cashew Butter (Honey-Free) 4 tsp (20 g) creamy or smooth (not "chunky") with no added sweeteners
Smoked Paprika (Optional) 1 tsp (2 g) substitute sweet paprika
Ramen Noodles 2 3-oz (85-g) packets any flavor (pre-made seasoning packet set aside for another use)
Wheat Bread 3 slices 1 whole or pre-sliced loaf
Unsweetened Coconut Milk (Canned) ½ c (120 ml) no added sugar (not coconut cream or cream of coconut)

Baby Bok Choy 4 heads substitute broccoli, cabbage, or swiss chard
Baby Spinach ¾ c (180 ml) fresh not frozen
Blackberries (Large) ⅔ c (160 ml) fresh not frozen, substitute blueberries (fresh or frozen)

Edamame (Shelled) ¾ c (180 ml) fresh or frozen
Fresh Cilantro (Optional) 2 sprigs
Garlic 1 clove substitute ¼ tsp (1 g) dried
Ginger (Optional) 1-inch (2 cm) substitute ¼ tsp (1 g) dried
Green Beans 8 whole fresh or frozen
Green Onion 3
Kiwi 1 whole substitute ripe pear
Mango (Ripe) 1 whole substitute banana
Romaine Lettuce 1 head
Tofu (Extra-Firm) 1 14-oz (400-g) container any variety

Apple Cider Vinegar 4 tbsp (60 ml)
Ground Cinnamon (Optional) ¼ tsp (½ g)
Hulled Hemp Seeds (Optional) 1 tsp (3 g) substitute chia seed, pumpkin seed, or sunflower seed
Hulled Sunflower Seeds (Unsalted) 3 tsp (9 g)
Lamb Meatball 1 see batch recipe on Week 10 | Day 68 | Family Meal
Maple Syrup (Optional) 1 tbsp (15 ml)
Olive Oil ½ c (120 ml) any variety
Pumpkin Almond Pancake 1 see batch recipe on Week 10 | Day 68 | Meal 1

Sesame Oil 4 tbsp (60 ml) any variety
Sesame Seeds 1 tsp (3 g) hulled, any variety
Sesame Tahini 3 tbsp (45 ml) no added sweeteners
Smooth Almond Butter (Honey Free) ⅔ c (160 ml) creamy or smooth (not “chunky”) with no added sweeteners
Smooth Peanut Butter (Honey Free) 3 tbsp (45 ml) creamy or smooth (not “chunky”) with no added sweeteners
Soy Sauce 2 tbsp (30 ml) ideally low-sodium
Handy Conversions
Pumpkin Almond Pancake None Coconut
Dairy
with Peanut-Sesame Drizzle Peanut
Sesame
Yield: 2 pancakes + 2 tbsp (30 ml) sauce
Tree Nut (Almond)
Wheat
1. Grab a pancake from the freezer. If you do

Ingredients
not have any leftovers, use the directions on
• 1 pumpkin almond pancake Week 10 | Day 68 | Meal 1 to prepare more.
• 1 tsp (5 g) sesame tahini
• 1 tsp (5 g) smooth peanut 2. Reheat the pancake in the microwave, oven,
butter (honey-free) or toaster.
3. If the pancake is small, offer it whole. If the
pancake is large, cut it into bite-sized pieces to
promote the pincer grasp or strips about the size
of two adult fingers pressed together if baby is not
ready to pick up smaller pieces of food.
4. Whisk the sesame tahini and peanut butter with
2 tbsp (30 ml) of water until smooth with no clumps.
How to Serve: Offer the pancake and sauce and let

baby self-feed. If help is needed, pass the pancake
in the air for baby to grab from you. If baby seems
hesitant to bring to the food to the mouth, model how
it’s done by eating a pancake alongside baby. Show
baby how to dip the pancake in the sauce and paint on
the plate or tray.
How to Store: Pumpkin Almond Pancakes keep in an

Best Pancake Sizes for Baby: The goal is for baby

Click an icon to see nutrients, age-appropriate sizes, and more: to hold the food on their own. Cut larger pancakes
into strips about the size of two adult fingers pressed
together or in bite-sized pieces to hone the pincer
grasp. If pancakes are small (under 3 inches or 7 ½ cm in
diameter), serve them whole. Have floppy pancakes?
Banana Pumpkin Milk Wheat Oats Almond Coconut Peanut Sesame Pop them in the toaster to firm them up.
Mascarpone or Ricotta Cheese + Quartered Blackberry Mascarpone Dairy
Blackberry or Flattened Blueberry

Yield: ½ c (120 ml) cheese + ⅓ c (80 ml) berries
Prepare the cheese. Wash, dry, and zest 1 tsp (1 g)

Ingredients
of lemon rind. Whisk the mascarpone cheese and zest.
• 1 lemon Store the lemon for another use.
• ½ c (120 ml) mascarpone
cheese Prepare the berries. Wash the fruit. If the berries
• ⅓ c (80 ml) large are large (about the size of your thumb knuckle) and
blackberries very soft, cut 3 blackberries lengthwise into quarters
• 1 tsp (3 g) hulled hemp to serve as finger food. If you are using blueberries,
seeds (optional) flatten a few with your thumb instead of quartering.
Mash the rest of the berries and swirl the mixture into
Modifications baby’s mascarpone. Sprinkle hemp seeds on top.
Ricotta is a great substitute
for mascarpone.
Use blueberries if blackberries

are unavailable
How to Serve: Offer the quartered blackberries or

flattened blueberries and the cheese with a spoon
stuck in it for baby to grab. Let baby self-feed.
If help is needed, pre-load the spoon with cheese
and pass it in the air for baby to grab from you.
How to Store: Blackberries keep when loosely sealed in

Click an icon to see nutrients, age-appropriate sizes, and more: Slow Down the Spoil: Berries bruise and become moldy
at a faster rate when they are wet and tightly packed
together. If there is room in the refrigerator, keep berries
in a paper towel-lined container wide enough to store
them in a single layer. Alternatively, freeze berries to
Lemon Mascarpone Blackberry Hemp Seeds extend their life.
Peanut-Sesame Ramen Bok Choy Peanut
Sesame
with Bok Choy and Tofu Soy
Wheat
Yield: 3 ½ c (840 ml) ramen + ¾ c (180 ml) sauce + 2 ½ c (600 ml) bok choy + 1 ¼ c (300 ml) tofu
Prepare the sauce. Whisk the peanut butter and tahini. stirring frequently, until the stalks are tender enough
Ingredients
Scoop 2 tsp (30 ml) into a separate bowl and whisk with to be pierced with a knife but still crisp. As the bok
• 2 tbsp (30 g) sesame tahini 2 tbsp (30 ml) of water to make a sauce for baby. Juice choy cooks, add a splash of water to keep the skillet
• 2 tbsp (30 g) smooth the lime, then whisk the juice, soy sauce, maple syrup, from drying out. Set aside some bok choy for baby to
peanut butter (honey-free) and half of the oil into the rest of the peanut butter- eat today and tomorrow, then season yours with salt
• 1 lime tahini mixture to make a sauce for yourself. to taste. It’s okay to offer the whole bok choy for baby
• 4 tbsp (60 ml) sesame oil
to grab and munch, or finely chop the greens and mash
• 2 tbsp (30 ml) low-sodium Cook the ramen. Cook the ramen according to the
soy sauce
with soft tofu to get more food in the belly.
package’s instructions. Skip any step to salt the
• 1 tbsp (15 ml) maple syrup cooking water. Store any ready-made seasoning that
(optional) came with the package for another use.
• 2 3-oz (85-g) packets ramen
noodles Cook the tofu. Drain the tofu and cut the block into
• 1 14-oz (400-g) package long rectangular strips. Set two strips aside for baby
extra-firm tofu and cut the remaining tofu into bite-sized pieces.
• 4 baby bok choy Warm 1 tbsp (15 ml) of oil in a non-stick skillet set on
• 1 garlic clove (optional)
medium heat. When the oil shimmers, add all the tofu
• 1 inch (2 cm) fresh ginger
(optional)
and stir to coat. Cook until golden on all sides, about
• 1 tsp (3 g) sesame seeds 5 minutes. Toss a tofu strip and some ramen with the
baby’s sauce, and store some more ramen and another
tofu strip for tomorrow. Toss the rest of the tofu and
Modifications ramen with your sauce.
Green cabbage, napa cabbage,
savoy cabbage, Swiss chard, or Prepare the bok choy. Separate the stalks of bok
broccoli are great substitutes for choy from their heads and wash them thoroughly. Peel
bok choy. and finely chop the garlic and ginger. Set a skillet on
medium heat and pour in the remaining oil. Cook the
garlic and ginger until fragrant. Increase the heat and
add the bok choy and 1 tbsp (15 ml) of water. Cook,
Sesame Peanut Noodles Tofu Bok Choy Garlic Ginger Recipe Continued on Next Page →
Peanut-Sesame Ramen with Bok Choy and Tofu (Cont.)
How to Serve: Sprinkle the food with sesame seeds. Offer bok choy, ramen, and tofu to baby and let the child self-feed. Eat your meal alongside baby to
model how it’s done.
Your Meal
Baby's Meal
How to Store: Peanut-Sesame Ramen and cooked bok choy keep in airtight containers in the refrigerator for 3 days.
Short vs. Long Noodles: Long thin noodles delight the senses, but they may not result in much food in the belly. If you’d like to increase consumption,
use kitchen shears to cut the noodles into 2-inch (5-cm)-long strips for baby to scoop up.
Bok Choy + Peanut-Sesame “Paint” None Peanut
Sesame
+ Tofu Strip Soy
Yield: 2 baby bok choy + ¼ c (60 ml) sauce + 1 tofu strip
1. Grab the bok choy and tofu strip from the

Ingredients
• 2 cooked baby bok choy use the directions on Week 11 | Day 71 | Family Meal
• 1 tofu strip to prepare more.
• 2 tsp (5 g) smooth peanut 2. Whisk the peanut butter, tahini, and 2 tbsp (30 ml)
butter (honey-free) of warm water until smooth— like paint—in a baby
bowl that is wide enough for baby to reach inside.
Modifications 3. Stick the tofu strip in the bowl so it’s easy for baby
Napa cabbage, Swiss chard, to grab.
or broccoli are great substitutes
for bok choy.
How to Serve: Offer the bok choy, tofu strip, and bowl
of “paint” and let baby self-feed. Show baby how to dip
the tofu strip in the sauce and paint on the plate.
How to Store: Cooked bok choy and tofu strips keep in

Are Leafy Greens A Choking Hazard? No. In theory,

an individual could choke on any food, but leafy greens
Click an icon to see nutrients, age-appropriate sizes, and more: are not a common choking hazard. Sometimes, raw
or cooked greens can stick to the tongue or the roof
of the mouth and lead to coughing, gagging, and
sometimes even vomiting. But leafy greens that are
well-cooked and chopped are easier for baby to chew
Bok Choy Tofu Sesame Peanut and move around in the mouth.
Peanut-Sesame Ramen with Salmon Flakes None Finned Fish
Peanut
Sesame
Wheat
Yield: ½ c (120 ml)
1. Grab the peanut-sesame ramen from the

Ingredients
• ½ c (120 m) peanut- use the directions on Week 11 | Day 71 | Family Meal
sesame ramen to prepare more.
• 1 5-oz (142-g) can boneless
salmon 2. Use kitchen shears to cut the noodles into 2-inch
(5-cm)-long strips.
3. Open the can of salmon. Measure 2 tbsp (30 ml),
which is about equal to your thumb, and transfer
the rest of the fish from the can to an airtight glass
container to store for later. Rinse the fish to remove
excess sodium.
4. Break the salmon into flakes. Set aside the largest
flake to serve as finger food and stir the rest into the
noodles. Transfer the rest of the fish from the can to
an airtight glass container to store for later.
How to Serve: Offer the flaked fish and noodles to

baby and let the child self-feed.
How to Store: Cooked fish keeps in an airtight

for 2 months.
Can Baby Eat Store-Bought Ramen? It’s okay to use

the noodles but avoid the salty seasoning packet. While
store-bought ramen noodles are not a choking hazard,
Sesame Peanut Noodles Salmon the seasoning is exceedingly high in sodium.
Broccoli Florets Cashew Tree Nut (Cashew)
+ Cashew Butter on the Fingertip

Yield: 1 c (240 ml) florets
Prepare the broccoli. Wash the broccoli. Cut the

Ingredients
florets from the primary stem. Set aside 1 c (240 ml)
• 1 tsp (5 ml) olive oil for later. Place the florets in a steamer basket in a pot
(optional) or a microwave-safe bowl. Add enough water to barely
• ¼ tsp (1 g) smooth cashew cover the bottom of the pot or bowl. Cover and steam
butter (honey-free)
the florets. Season with oil.
Modifications Prepare the cashew butter. Scoop the cashew butter

If cashew butter is not available, into a small bowl. Whisk in 2 tsp (10 ml) of water until
swap it for finely ground-up smooth with no clumps.
cashew. The nuts can be raw or
roasted but opt for unsalted nuts
to minimize sodium in baby’s diet.
How to Serve: Start the meal by letting baby munch on
While cashew is the suggested
tree nut to introduce this week,
a large broccoli floret. After a few minutes, introduce
it’s okay to use a different cashew butter: dip your finger in the thinned cashew
tree nut—or skip a tree nut butter, then offer your finger to baby. Let baby taste
introduction altogether. If the flavor, then repeat once or twice, so the child gets
you choose to skip cashew exposure to cashew. Let baby continue to self-feed
introduction, take care with with the broccoli while you watch for symptoms of an
recipes that call for cashew by allergic reaction. If baby seems okay after 10 minutes,
using another tree nut that has offer more tastes of cashew by drizzling the sauce on
been safely introduced. a floret or show baby how to dip a floret in the thinned
cashew butter.
How to Store: Keep cooked broccoli in an airtight

for 2 months.

patties, lamb meatballs, or smashed chickpeas – your
Broccoli Olive Oil Cashew choice. See more iron-rich food ideas.
Flattened Pinto Beans None None
+ Quinoa-Pinto Bean Mash + Tomato Wedge

Yield: ½ c (120 ml) beans + 1 c (240 ml) quinoa + 6-8 tomato wedges
Prepare the beans. Rinse the beans. Set aside a few

Ingredients
beans to serve whole and minimize the choking risk by
• ½ c (120 ml) cooked pinto flattening them with your thumb. Mash the remaining
beans beans until mostly smooth.
• ⅓ c (80 ml) dry quinoa
• 1 large tomato Prepare the quinoa. Rinse the quinoa until the water
runs clear. Bring the quinoa and 1 c (240 ml) of water
to a boil, then lower the heat to create a simmer.
Modifications
Swap quinoa for rice or your
Cover and cook until the quinoa has absorbed most
favorite grain with lots of of the liquid, about 20 minutes. Remove the pot from
protein and iron. the heat. Keep the pot covered for 5 minutes, then
uncover and fluff the quinoa. Stir 1/3 c (80 ml) of
cooked quinoa into baby’s mashed beans.
Cut one half into 2 to 3 wedges. Store the other half
for another use.
How to Serve: Offer the flattened pinto beans, bean-
quinoa mash, and tomato wedges to baby and let the
child self-feed. To encourage the use of utensils, pre-
load a spoon and rest it next to the food for baby to
pick up. Alternatively, pass the pre-loaded spoon in the
How to Store: Cooked beans and quinoa keep in airtight

for 2 months. Cut tomato keeps when sealed in the

Why Quinoa Shows Up in Poop: Do not be alarmed: it
is normal for quinoa to appear in baby’s poop. Quinoa
contains insoluble fiber that holds its shape as the food
passes through the digestive tract. This is not a bad sign:
quinoa is helping other foods move through baby’s body.
Pinto Bean Quinoa Tomato
Chicken Cobb Salad Romaine Dairy
Egg
Yield: 4 c (960 ml) salad

Prepare the chicken. Defrost the meat in the

Ingredients
refrigerator the day before you plan to cook.
• 1 lbs (454 g) boneless Place the chicken and 1 lemon (sliced) in a small
chicken breasts pot with enough water to cover the meat. Bring to a
• 1 lemon boil, then turn the heat to medium-low. Cook until firm
• 2 large eggs and no pink remains, about 25 minutes. Check that
• 1 head romaine lettuce
the meat’s internal temperature has reached 165 F
• 1 ripe avocado
• 2 large tomatoes
(74 C). Remove the meat from the poaching liquid.
• 3 tbsp (30 ml) olive oil Cut 1 breast into strips for your salad and season
• 2 tbsp (30 ml) apple cider with salt to taste. Shred the remaining meat for
vinegar baby’s meal today and tomorrow.
• 2 tsp (10 ml) Dijon mustard
• 1 green onion
Prepare the egg. Use the directions on Week 2 | Day 8
• 2 oz (56 g) crumbled blue to hard-boil the eggs. Cut the hard-boiled eggs into
cheese (optional) quarters.
Prepare the vegetables. Wash and dry the romaine.
Click an icon to see Set aside 1 whole leaf for baby to munch and chop the
nutrients, age-appropriate rest for your salad. Halve, peel, and cut the avocado
sizes, and more: into bite-sized pieces (about the size of your knuckle).
Wash, dry, and cut the tomatoes into 4 to 6 wedges.
Assemble the salad. Set aside some shredded
chicken, hard-boiled egg quarters, bite-sized pieces
Chicken Lemon of avocado, tomato wedges, and a whole romaine leaf
for baby. Next, season the ingredients for your salad:
make a dressing by whisking the oil, vinegar, and
mustard until the sauce is emulsified. Peel and finely
Egg Romaine
chop the green onion, then stir the onion into the
sauce. Season with salt and pepper to taste.
Pour the dressing over your chicken and romaine and
toss to coat. Top with egg, avocado, tomato, and
crumbled blue cheese.
Avocado Tomato
Chicken Cobb Salad (Cont.)
How to Serve: Offer baby’s salad and let the child self-feed. Eat your salad alongside baby to model how it’s done.
Your Meal
Baby's Meal
How to Store: Chicken Cobb Salad and shredded chicken keep in airtight containers in the refrigerator for 2 days. Cooked shredded chicken can
also be stored in the freezer for 2 months
No Blue for Baby: Use blue cheese for yourself—not baby. Blue cheese is best reserved for the toddler years due to the risks associated with foodborne
illness. If you would like to share cheese with baby, swap blue cheese for goat cheese or another one of the best cheeses for baby.
Mango Two Ways None Tree Nut (Cashew)
+ Thinned Cashew Butter Drizzle

1. Wash, dry, peel, and cut the mango into spears

Ingredients
• 1 ripe mango Set aside 4 spears to serve today and store the rest,
• ½ tsp (3 g) smooth cashew including the pit.
butter (honey-free)
• 1 tsp (3 g) hulled unsalted 2. Cut 1 spear into bite-sized pieces (about the size
sunflower seeds of your knuckle).
3. Mash 1 spear, then mix in the cashew butter until
Modifications smooth with no clumps.
Pre-cut fresh or frozen mango
are fine choices but try to find 4. Grind the sunflower seeds into a fine powder,
spears to serve whole rather than then roll the bite-sized pieces of mango in the powder.
chunks or cubes, which pose a
great risk of choking at this early
stage of starting solids. If chunks
or cubes are the only option,
mash them to minimize the risk.
No mango? No problem.
How to Serve: Let baby munch on the mango spears
Swap mango for banana.
and practice picking up the bite-sized mango pieces.
When baby is ready, offer a pre-loaded spoon of the
mashed mango with cashew butter, then wait to watch
for symptoms of an allergic reaction. If baby seems
okay after a few minutes, offer more mashed mango
with cashew butter.


Allergic to Cashew? Watch Out for Pistachio, Too:
Cashew and pistachio share common allergenic
proteins, so the rate of cross-reactive allergy between
these nuts is high. If baby is allergic to cashew, most
allergists will advise avoiding pistachio, and vice versa.
Mango Cashew Sunflower Seeds
Avocado Dip with Whole Green Beans Cilantro None
+ Shredded Chicken Breast

Yield: ½ c (120 ml) dip + 4 beans + ⅓ c (80 ml) chicken
Prepare the dip. Halve the avocado. Peel and mash

Ingredients
one half. Store the other half for another use. Halve
• 1 ripe avocado and juice the lime. Stir 1 tsp (5 ml) into the mashed
• 1 lime avocado. Store the rest for another use. Wash, dry,
• 2 sprigs fresh cilantro and finely chop the cilantro to stir into the mashed
(optional) avocado.
• 4 whole green beans
• ⅓ c (80 ml) shredded Prepare the beans. Wash, dry, and cut the pointy tips
chicken from the whole green beans. Whole green beans can
be served raw but steam them if you prefer.
Prepare the chicken. Grab the shredded chicken
from the refrigerator. If you do not have any leftovers,
use the directions on Week 11 | Day 73 | Family Meal
to prepare more.
How to Serve: Stick a whole green bean in the avocado
dip, offer it alongside more whole green beans and
shredded chicken, and let baby self-feed. Show baby
how to dip the bean: swipe a bean in the dip, then pass
the bean in the air for baby to grab from you. If baby
has trouble picking up the shredded chicken, mash
chicken with some avocado dip to make it easier to
scoop with hands.
How to Store: Cooked green beans and cut avocado

keep in an airtight container in the refrigerator for 3 days.
Shredded chicken keeps in an airtight container in the
refrigerator for 2 days or in the freezer for 2 months.

foods. Avocado is a great vehicle for flavor from
seasonings like citrus juice, herbs, and spices.
Try swapping cilantro for chives, epazote, or parsley and
mix in a pinch of chili powder or paprika for some heat.
Avocado Lime Cilantro Green Beans Chicken
Berry Nut Butter Swirl Yogurt None Dairy
Peanut
Tree Nut
(Almond, Cashew)
Yield: ½ c (120 ml) yogurt + ¼ c (60 ml) berries
Prepare the berries. Wash the fruit. If the

Ingredients
blackberries are large (about the size of your thumb
• ⅓ c (80 ml) large knuckle) and very soft, cut 3 lengthwise into quarters
blackberries to serve as finger food. If you are using blueberries,
• 1 tsp (5 g) smooth almond flatten a few with your thumb. Mash the rest of
butter (honey-free) the berries.
• 1 tsp (5 g) smooth cashew
butter (honey-free) Prepare the yogurt. Whisk the almond butter,
• 1 tsp (5 g) smooth peanut cashew butter, and peanut butter with 3 tbsp (45 ml)
butter (honey-free) of yogurt until smooth with no clumps. Scoop the rest
• ½ c (120 ml) plain yogurt of the yogurt into baby’s bowl and swirl in the mashed
berries and thinned nut butter. Grind the sunflower
sunflower seeds
seeds into a fine powder, then sprinkle the powder
on top.
Modifications
Use blueberries if blackberries
are unavailable.
How to Serve: Offer the quartered blackberries or

flattened blueberries, and the yogurt with a spoon
stuck in it for baby to grab. Let baby self-feed. If help
is needed, pre-load the spoon with yogurt and pass it in
the air for baby to grab from you.
How to Store: Blackberries keep when loosely sealed in

Benefits of Mixed Nut Butter: From this week on, the

plan introduces more tree nuts and continues exposure
Click an icon to see nutrients, age-appropriate sizes, and more: to those already introduced—often by mixing different
nut butters. To minimize the mess and save time, make
a batch of mixed butter with almond, cashew, and
peanut. Either whisk store-bought nut butters (make
sure they are free of honey) or use a high-powered food
Blackberry Almond Cashew Peanut Yogurt Sunflower Seeds processor to blend whole nuts.
Trout or Salmon Salad Sammies Trout Dairy
Finned Fish
Wheat
Yield: 2 sandwiches
Cook the fish. Preheat oven to 300 F (149 C). Line a

Ingredients
sheet tray with parchment paper. Coat the fish with
• 1 lbs (454 g) steelhead trout 1 tbsp (15 ml) of oil. Lay the fish on the tray with the
• 2 green onions skin side facing down. Halve the lemon, the slice one
• 1 lemon half into thin rounds. Place the rounds on the fish.
• 3 tbsp (45 ml) plain yogurt Bake until a knife inserted into the thickest part of the
• 2 tsp (10 ml) dijon mustard fish reveals no translucent flesh, about 25 minutes.
• ½ c (120 ml) baby spinach
Use a kitchen thermometer to check that the fish’s
leaves (optional)
• 1 large tomato (optional)
internal temperature has reached 145 F (63 C). Remove
• 3 slices wheat bread the tray from the oven. Sprinkle 1 tbsp (15 ml) of lemon
juice on the food. Lift the flesh from the skin and flake
the fish in a mixing bowl. Let cool.
Modifications
Swap trout for salmon. You can Prepare the fish salad. Finely chop the green onion.
use fresh, frozen, or canned fish Juice the remaining lemon half. Measure 1 tbsp (15 ml)
in this recipe. If you are using of juice into the bowl with the flaked fish. Store the rest
canned fish, opt for salmon or of the juice for another use. Scoop out ¼ c (60 ml) of
trout packed in oil or water with lemony flaked fish for baby to eat today and tomorrow.
minimal seasonings, and rinse
Season the fish for yourself with most of the green
the fish with water to remove
onion (save some to sprinkle on baby’s food), 2 tbsp How to Serve: Offer some tomato wedges and toast
some of the sodium.
(30 ml) of yogurt, and mustard. Salt to taste. strips with flaked fish and green onion on top to baby
Prepare the sammies. Toast the bread. Cut one slice and let the child self-feed. It’s okay if baby pulls the
into strips about the size of two adult fingers pressed toppings off the toast, which is part of the learning
together. Spread 1 tbsp (15 ml) of yogurt on the toast process. Eat your sandwich alongside baby to model
strips, then sprinkle 1 tbsp (15 ml) of baby’s flaked how it’s done.
fish and top with some green onion. Use the other
two slices of bread to assemble a sandwich with baby How to Store: Cooked fish keeps in an airtight container
spinach and sliced tomato for yourself. in the refrigerator for 3 days.

Iron-Fortified Breads: Bread can be an excellent
way to boost key nutrients in baby’s diet, including
iron. Some breads are fortified with iron, while others
contain lots of nuts and seeds, which are packed with
the key nutrient.
Trout Onion Lemon Yogurt Tomato Bread
Trout or Salmon and Spinach Egg Strips Spinach Dairy
Egg
Finned Fish
1. Wash and dry the spinach. Set aside 1 baby spinach

Ingredients
leaf to offer whole so baby can explore the new food.
• ¼ c (60 ml) baby spinach Cut the rest of the leaves into thin ribbons. No need
leaves to pick off baby spinach stems (they soften as they
• 3 large eggs cook) but do so if it makes you feel more comfortable.
• 2 tsp (10 ml) cooked 2. Crack the eggs into the mixing bowl. Add the
boneless trout ribboned spinach and milk. Flake the trout and add to
• 1 tsp (5 ml) olive oil the bowl. Whisk to combine the ingredients.
(optional)
3. Warm the oil in an 8-inch non-stick skillet set on
medium heat. (If you are using a larger skillet, increase
Modifications
Use freshly cooked or canned
the number of eggs so that the mixture covers the
trout or salmon. If you are using bottom of the pan.) When the oil shimmers, pour in
canned fish, opt for salmon or the egg mixture and turn the heat to low.
trout packed in oil or water with
4. Cover and steam until the eggs are firm and the
minimal seasonings, and rinse
the fish with water to remove
edges have started to curl, about 5 minutes.
some of the sodium. 5. Transfer the omelet from the pan to a cutting board.
Cut into strips about the width of two adult fingers
pressed together. Cool.
How to Serve: Offer 1 or 2 egg strips to baby and let

the child self-feed. If baby needs help, pass an egg
strip in the air for the child to grab from you.


Explore Leafy Greens: There are so many greens that
baby can try, including arugula, bok choy, escarole,
mizuna, radish greens, Swiss chard, tatsoi, turnip greens,
or watercress—which are great substitutes for baby
spinach in this recipe.
Spinach Egg Milk Trout Olive Oil
Edamame Mash with Cashew Butter Swirl None Soy
Tree Nut (Cashew)
+ Tomato Wedge
Yield: 1 c (240 ml) edamame mash + 6-8 tomato wedges
1. Place the edamame in a steamer basket in a pot or

Ingredients
a microwave-safe bowl. Add enough water to barely
• ¾ c (180 ml) shelled cover the bottom of the pot or bowl. Cover and steam
edamame the edamame until the beans are soft, about 2 minutes
• 1 tbsp (15 ml) olive oil in the microwave or 5 minutes on the stovetop.
• 1 tsp (5 g) smooth cashew The edamame are ready when you can easily mash
butter (honey-free)
one with a fork.
• 1 large tomato
2. Use a food processor to blend the edamame, oil,
and 1 tbsp (15 ml) of water. Add more oil as needed
until it reaches a mostly smooth consistency. A little
texture is okay as long as there are no whole beans
or clumps.
3. Scoop the mash into baby’s bowl. Whisk the cashew
butter with 1 tbsp (15 ml) of water until smooth, then
stir the mixture into the mashed edamame.
4. Wash, dry, and halve the tomato. Cut one half into How to Serve: Offer the tomato wedges and edamame
2 to 3 wedges. Store the other half for another use. mash with a pre-loaded spoon nestled on the side for
baby to grab. Let the child self-feed.
How to Store: Edamame mash and cut tomato keep in

portions at mealtime.
Click an icon to see nutrients, age-appropriate sizes, and more: Three Ways to Offer Edamame Mash: Edamame is
packed with protein, iron, and other key nutrients for
baby. To increase consumption, try offering edamame
mash in different ways to pique baby’s interest: pre-
loaded on a spoon for baby to grab, scooped into a
Edamame Olive Oil Cashew Tomato bowl for dipping, and thinly spread on toast.
Coconut Porridge with Cashew Butter Swirl Kiwi Coconut
Tree Nut (Cashew)
+ Kiwi or Pear Two Ways
Yield: 1 c (240 ml) porridge + 1 kiwi
1. Bring the coconut milk and ¼ c (60 ml) of water to

Ingredients
a boil. Slowly pour the oatmeal into the boiling water,
• ½ c (120 ml) unsweetened whisking as you pour.
coconut milk
• ¼ c (48 g) instant oatmeal 2. Lower the heat and cook the porridge, stirring
• ¼ tsp (½ g) ground occasionally to prevent sticking, for 2 minutes.
cinnamon (optional)
3. Turn off the heat, stir in the cinnamon,
butter (honey-free) and let the porridge rest in the pot with the cover
• 1 kiwi off for 5 minutes.
4. Scoop the porridge into baby’s bowl. Swirl in
desiccated coconut flakes
the smooth cashew butter until smooth with no
clumps. Let cool.
Modifications
Pick your favorite porridge! 5. Peel and cut the kiwi into quarters lengthwise.
At this point in the plan, baby et aside 2 quarters to serve whole, then cut the
has tried corn, oatmeal, quinoa, other 2 quarters into bite-sized pieces (about the
rice, and wheat farina. Use instant size of your knuckle). Roll the bite-sized pieces in
oatmeal or go with what whatever coconut flakes.
grain is in your pantry. Or try a
new grain like amaranth, fonio,
or millet.
How to Serve: Offer the porridge, kiwi quarters, and
Today, ripe kiwi is introduced two bite-sized pieces of kiwi and let baby self-feed.
ways: as quarters and bite-sized
pieces to promote the pince How to Store: Porridge keeps in an airtight container
use a very ripe pear.
2 months. Cut kiwi keeps in an airtight container in the
refrigerator for 3 days or in the freezer for 2 months.

Consider the Kiwi Skin: If you like, try offering a kiwi
half with the skin on. Kiwi with skin will likely lead
to less food in the belly (baby may spit out the food)
but munching the texture promotes chewing skills and
builds familiarity with fuzzy texture.
Coconut Milk Oats Cinnamon Cashew Kiwi Coconut
Almond Sweet Pepper Dip + Lamb Meatball None Egg
Tree Nut (Almond)
+ Whole Green Beans
Yield: 1 ¼ c (300 ml) dip + 1 meatball + 4 beans
Prepare the meatball. Grab the meatball from the

Ingredients
freezer and reheat it. If you do not have any leftover
• 1 lamb meatball meatballs, use the directions on Week 10 | Day 68 |
• 4 whole green beans Family Meal to prepare more. If you want to skip the
• 1 large tomato lamb, offer flattened pinto beans for some protein
• ½ c (60 ml) cooked red and iron.
pepper
• ½ c (120 g) smooth almond Prepare the beans. Wash, dry, and cut the pointy tips
butter (honey-free) from the whole green beans. Whole green beans can
• 2 tbsp (30 ml) apple cider be served raw, but steam them if you prefer.
vinegar
• 1 tsp (2 g) smoked paprika Prepare the dip. Wash, dry, and cut the tomato into
(optional) wedges. Use a high-powered food processor to blend
• ⅓ c (80 ml) olive oil the tomato wedges, pepper, almond butter, vinegar,
and spice. Turn off the motor and scrape down the
Modifications sides of the bowl. Restart the motor and slowly pour
Either freshly cooked or canned in the olive oil, and continue to blend until the dip is
pepper works in this recipe. If you smooth. If you do not have a food processor, you can
are using canned pepper, choose How to Serve: Stick a whole green bean in the dip and
make the dip by hand by finely chopping the tomato
brands packed in oil or water with offer it with more whole green beans and the lamb
and pepper, then mashing and mixing the vegetables
minimal added seasonings. meatball on the side. Show baby how to dip the bean:
with the remaining ingredients to create a textured
swipe a bean in the dip, then pass the bean in the air
purée. Scoop some dip into baby’s bowl, then season
for baby to grab from you.
the rest for yourself with salt to taste.
How to Store: Almond Sweet Pepper Dip keeps in an

airtight container in the refrigerator for 3 days.
Seeds in Whole Green Beans: They may be small and

round, but these seeds get smashed as baby munches
Click an icon to see nutrients, age-appropriate sizes, and more: on a whole bean, which minimizes the choking hazard.
The seeds pose a higher risk when green beans are cut
into pieces. Why? The smaller pieces may be placed
in the mouth without biting and mashing. If you are
worried about the seeds, cook whole green beans to
Lamb Egg Almond Tomato Green Beans Bell Pepper Vinegar Olive Oil soften both the pod and the seeds inside.
Week 12
Dairy
Cucumber Strips Peanut
Strawberry Nut Butter Swirl Penne Pasta with Beef Beef
78 Hummus Sesame
Bowl Bolognese Strawberry
Toast Tree Nut (Almond, Cashew)
Wheat
Carrot Two Ways Penne Pasta with Sesame
79 None Carrot
Hummus Bolognese Sauce Wheat
Carrot Two Ways Cauliflower Florets
80 None Walnut Tree Nut (Walnut)
with Ground-Up Walnut Herby Avocado Dip
Coconut Porridge
Bolognese Sauce Coconut
81 with Ground-Up Walnut None None
Zucchini Spears Tree Nut (Walnut)
Pear Two Ways
Coconut
Dairy
Egg
Taro Finned Fish
Apple Nut Pancake with Edamame Mash Coconut Fish and Vegetable Tilapia Peanut
82
Thinned Nut Butter Drizzle Orange Curry Nutmeg Sesame
Vanilla Extract Soy
Tree Nut (Almond, Cashew,
Walnut)
Wheat
Coconut
Dairy
Edamame Mash Egg
White Fish Egg Strips Finned Fish
Orange Wedge Snow Pea
83 Curried Taro or Sweet Potato Turkey Meatloaf Peanut
Peanut-Sesame Cauliflower Turkey
with Ground-Up Walnut Sesame
and Snow Pea Soy
Tree Nut (Walnut)
Wheat
Dairy
Applesauce Egg
Mixed Nut Butter Swirl Bowl Peanut
84 Broccoli Florets None None
Thinly Sliced Strawberries Tree Nut (Almond, Cashew,
Turkey Meatloaf Walnut)
Wheat

can be adapted if you want to continue mashing foods and offering large pieces for baby to grasp with their palms.
Want more information on how to start solids? Check out our Solid Starts virtual course with strategies and
tips from our feeding therapists and pediatric medical professionals.
After about three months of starting solid foods, consider offering bite-sized pieces of food if you have
not already done so. What are the signs that baby is ready? Between 8 and 9 months of age, babies
develop the pincer grasp, where the tips of the thumb and pointer finger meet, and is a signal that baby
is ready to pick up bite-sized pieces of food and put them in the mouth.
A “bite-sized piece” of food should resemble the size of your thumb knuckle: small enough
for baby to grasp with the pointer finger and thumb and fit in the mouth without biting into it,
but not so small that it can easily block the airway if the food is accidentally swallowed whole. At this stage of life,
a baby’s airway is about the size of a chickpea or garden pea. If baby is not able to pick up bite-sized pieces of
food yet, that is okay. Practice makes perfect.
As baby continues learning, consider the division of responsibility:

You control what you serve, when you serve it, and how you show up at the meal.
Baby controls if they eat and how much they eat.
Allow baby to control what comes to the mouth and when—and do not pick up a small bite-sized piece of food
and force it into baby’s mouth. Be patient, and let baby take the lead.
As baby hones the pincer grasp, you can offer more mashed or puréed food after baby tires of picking up bite-sized
pieces of food. Avoid topping off the meal with mashes or purées for too long; we don’t want baby to learn that no
matter what happens at the table, they will always get to fill up on preferred easier-to-manage consistency after
every meal. If baby needs a top-off after a meal, offer a bottle or nursing session. Remember that human milk
and/or formula remains the most critical source of nutrition until 12 months of age, and if baby eats little or no


Fresh Ricotta Cheese ½ c (120 ml) no added sweeteners, substitute plain unsweetened yogurt
Grated Parmesan Cheese (Optional) 2 tbsp (30 ml)
Ground Beef 1 lbs (454 g) substitute ground lamb
Ground Turkey 1 ½ lbs (681 g) substitute ground chicken
Tilapia 1 lbs (454 g) fresh or frozen, boneless, skin on or off, substitute cod, haddock, or hake
Whole Milk ½ c (120 ml) ideally "whole" milk rather than 1%, 2%, or skim milk

Almond Flour ½ c (49 g) substitute flour made of a tree nut that has been safely introduced
Bay Leaves (Optional) 2 leaves
Breadcrumbs (Low-Sodium) ⅓ c (80 ml) substitute breadcrumbs made from scratch with wheat bread
Diced Tomatoes 2 14-oz (400-g) cans substitute crushed tomatoes or passata
Ground Nutmeg 1 tsp (2 g) substitute ground cinnamon
Madras Curry Powder 1 tsp (2 g) substitute blend of cinnamon, coriander, cumin, and turmeric
Penne Pasta 6 oz (168 g) ideally pasta made with chickpeas or lentils for added iron
Tomato Paste 1 6-oz (170-g) cans
Unsalted Cashews ½ c (120 ml) substitute unsalted shelled peanuts
Unsalted Walnut ⅔ c (160 ml) substitute smooth walnut butter (honey-free)
Unsweetened Applesauce 2 c (480 ml)
Vanilla Extract (Optional) 1 tsp (5 ml)
Wheat Bread 1 slice any style, ideally country-style loaf and iron-fortified

Carrots (Medium) 6 whole fresh or frozen, whole not pre-cut
Cilantro 6 sprigs substitute fresh parsley
Cucumber (Small) 1 whole any small variety
Edamame (Shelled) 1 c (240 ml) fresh or frozen
Garlic 6 cloves substitute 2 tsp (4 g) garlic powder
Ginger 2 inch (4 cm) substitute 1 tsp (2 g) dried ginger
Hot Pepper (Optional) 1 whole fresno, serrano, or another spicy variety
Pear (Ripe) 1 whole substitute apple
Rosemary 1 sprig substitute ½ tsp (1 g) dried rosemary
Strawberries (Large) 1 pint ideally ripe strawberries, fresh or frozen
Snow Peas 4 whole substitute sugar snap peas or whole green beans (fresh or frozen)
Taro Root 2 whole substitute sweet potato
Zucchini 1 whole any variety

Baking Powder 1 tsp (5 g) ideally low sodium
Coconut Oil ¼ c (60 ml) any variety

Ground Cinnamon (Optional) ¼ tsp (1 g)
Sesame Seeds 1 ½ tsp (5 g) any variety, raw or roasted
Sesame Tahini ⅓ c (80 g) substitute sesame seeds
Smooth Almond Butter (Honey-Free) 1 tsp (5 g) creamy or smooth (not "chunky") with no added sweeteners
Smooth Cashew Butter (Honey-Free) 1 ½ tsp (8 g) creamy or smooth (not "chunky") with no added sweeteners
Smooth Peanut Butter (Honey-Free) 2 ½ tsp (13 g) creamy or smooth (not "chunky") with no added sweeteners
Unsalted Hulled Sunflower Seeds 1 tsp (3 g) raw or roasted, substitute chia, hemp, or pumpkin seed
Wheat Flour ½ c (120 g) any variety, ideally enriched with iron
Handy Conversions
Strawberry Nut Butter Swirl Bowl Strawberry Dairy
Peanut
Tree Nut
(Almond, Cashew)
Yield: ½ c (120 ml) yogurt + ¼ c (60 ml) berries
Prepare the berries. Wash and dry the berries.

Ingredients
Remove any stems. Decide how to serve the berries.
• ⅓ c (80 ml) large Small, firm strawberries need to be thinly sliced or
strawberries mashed to reduce the choking risk. Alternatively,
• 1 tsp (5 g) smooth almond strawberries may be served whole if they are very
butter (honey-free) large (big enough that baby cannot fit the whole berry
in the mouth) and very ripe. To check if large berries
butter (honey-free)
are ripe enough to serve whole, use the squish test:
butter (honey-free) press the berry between your fingers to make sure
• ½ c (120 ml) plain yogurt it gives with slight pressure. If you must press hard
• 2 tsp (6 g) hulled unsalted for the berry to give, it is too firm to serve whole and
sunflower seeds should be thinly sliced or mashed.
Prepare the yogurt. Whisk the almond butter,
Modifications cashew butter, and peanut butter with 2 tbsp (30 ml) How to Serve: Offer the thinly sliced strawberries and
Use either fresh or frozen of yogurt until smooth with no clumps. Scoop the rest yogurt with a spoon stuck in it for baby to grab. Let
strawberries.
of the yogurt into baby’s bowl and swirl the thinned baby self-feed. If help is needed, pre-load the spoon with
nut butter into it. Stick a thinly sliced strawberry or yogurt and pass it in the air for baby to grab from you.
two into the bowl then grind the sunflower seeds into
a fine powder and sprinkle the powder on top. How to Store: Strawberries keep when loosely sealed
in the refrigerator for 3 days. Berries spoil faster
when they are wet and tightly packed together. Slow
down the spoil by storing berries in a container that is
wide enough to place them in single layer with some
breathing room around each berry. Line the container
with a paper towel to capture excess moisture and do
not wash the berries until you are ready to serve them.
Click an icon to see nutrients, age-appropriate sizes, and more: Benefits of Mixed Nut Butter: To minimize the mess
and save time when baby is ready to eat, keep a jar of
mixed nut butter made with tree nuts already safely
introduced. You can either whisk store-bought nut
butters (make sure they are free of honey) or use a
Strawberry Almond Cashew Peanut Yogurt Sunflower Seeds high-powered food processor to blend whole nuts.
Cucumber Strips + Hummus + Toast None Sesame
Wheat
Yield: 2 c (480 ml) hummus + 2 cucumber strips + 6-8 cucumber slices + 2-3 toast strips
Prepare the hummus. Rinse the chickpeas. Halve

Ingredients
and juice the lemon. Blend the chickpeas, lemon juice,
• 1 15-oz (425-g) can olive oil, sesame tahini, and spice until mostly smooth.
chickpeas A little texture is okay, but if the hummus is too thick,
• 1 lemon (optional) add a splash or two of water and continue to blend
• ¼ c (60 ml) olive oil until it reaches the desired consistency. A high-
• ¼ c (60 g) sesame tahini
powered food processor speeds up this task, but
(optional)
if you don’t have one, make a chickpea mash by
• 1 small cucumber smashing and mixing the ingredients until there are
• 1 slice wheat bread no whole chickpeas. Scoop some hummus into baby’s
• ½ tsp (3 g) sesame seeds bowl and store the rest for tomorrow.
(optional)
Cut the cucumber into rectangular strips about the
thickness of your pinky finger. It is okay to keep the
seeds and skin on the vegetable; they get mashed
as baby munches, but remove them if they make you
nervous. Set aside 1 or 2 strips for baby’s meal and
store the rest.
How to Serve: Stick a cucumber strip and toast strip
Prepare the toast. Toast the bread. Cut the bread in baby’s hummus and offer with the remaining strips
into strips about the size of two adult fingers pressed on the side. Let baby grab and munch the food and
together. Spread a thin layer of hummus on the toast dip fingers in the hummus. If baby needs help picking
strips. Sprinkle sesame seeds on top. up the cucumber strips, pass one in the air for baby to
grab from you.
How to Store: Hummus and cut cucumber keep in

airtight containers in the refrigerator for 3 days. .

foods. Bean dips are a great vehicle for flavor from
seasonings like citrus juice, herbs, and spices. Try using
hummus to introduce spices like chili powder, ground
coriander seed, paprika, sumac, or za’atar.
Chickpeas Lemon Olive Oil Sesame Cucumber Bread
Penne Pasta with Beef Bolognese Sauce Ground Beef Wheat
Yield: 2 ½ c (600 ml) pasta + 4 c (960 ml) sauce

Cook Time: 1 hour
Prepare the sauce. Defrost frozen meat in the

Ingredients
refrigerator the day before you plan to cook. Heat
• 1 lbs (454 g) ground beef the oil in a large pot on medium heat. While the oil is
• 2 tbsp (30 ml) olive oil warming, peel and finely chop the onions and garlic.
• 1 large onion When the oil shimmers, add the onion and garlic
• 4 garlic cloves and stir to coat. Cook until the onion has softened,
• 1 6-oz (170 g) can tomato
about 5 minutes. Add the meat to the onions. Break
paste
• 2 14-oz (400 g) cans diced
up the meat into crumbles, then stir to coat crumbles
tomatoes in the oil and onion. Cook until the meat is browned,
• 2 bay leaves (optional) about 15 minutes. Stir in the tomato paste. Cook until
• 5 oz (140 g) penne pasta the tomato paste starts to brown, about 5 minutes.
• 2 tbsp (30 ml) grated Add the tomatoes and bay leaves, then bring the
parmesan cheese (optional) mixture to a lively simmer. Cook, partially covered,
until the sauce starts to thicken, about 45 minutes.
Modifications For an extra-thick sauce, cook uncovered until desired
Swap ground beef for ground consistency is reached.
pork, use a mixture of the two
Cook the penne. Set a large pot of water on high
meats, or keep it vegan by using
heat. Add the penne when the water boils and cook
finely chopped mushrooms.
until soft (not al dente), about 10 minutes. Drain. Toss
The sauce freezes well. Double the pasta with some of the sauce, then store the rest
or triple this recipe to make a big of the sauce for tomorrow. Set aside some penne and
batch of sauce to store in the sauce for baby. Season your portion with salt to taste
freezer for future meals. and sprinkle parmesan cheese on top before serving.
Keep your pasta warm while baby’s pasta cools to
room temperature.
Ground Beef Olive Oil Onion Garlic Tomato Pasta Recipe Continued on Next Page →
Penne Pasta with Beef Bolognese Sauce (Cont.)
How to Serve: Offer the pasta to baby and let the child self-feed. Eat your portion alongside baby to model how it’s done. To encourage the use of a utensil,
pierce a piece of penne with an age-appropriate fork, then rest the utensil next to the food for baby to pick up. Alternatively, pass the pre-loaded fork in the
Your Meal
Baby's Meal
How to Store: Bolognese sauce keeps in airtight containers in the refrigerator for 3 days or in the freezer for 2 months.
Avoid Cracked Containers in the Freezer: Let the sauce cool in airtight containers on the countertop for 30 minutes, then transfer the containers to the
refrigerator to cool overnight. The next day, transfer the jars to the freezer. When freezing sauces and soups, take care to leave some space at the top of
the container so that the sauce can expand as it solidifies.
Carrot Two Ways + Hummus Carrot Sesame
Yield: ⅓ c (80 ml) carrot + ½ c (120 ml) hummus

Prepare the carrot. Wash, dry, and peel the carrots.

Ingredients
Halve the carrots lengthwise, then cut the halves
• 6 medium carrots crosswise into sticks about the length of your pointer
• 1 tsp (5 ml) olive oil finger. Place the carrot sticks in a steamer basket in
• ⅓ c (80 ml) hummus a pot or a microwave-safe bowl. Add enough water
to barely cover the bottom of the pot or bowl. Cover
Modifications and steam the carrot sticks until they have softened
Today, carrot is introduced two slightly, but hold together when pressed, about
ways: steamed sticks to promote 4 minutes in the microwave or 8 minutes on the
oral development and mashed stovetop. Set aside 4 to 6 carrot sticks to serve whole
carrot to get food in the belly. today and tomorrow. Mash the rest with the oil.
If the size of the sticks makes
you nervous, go ahead and mash Prepare the hummus. Grab the hummus from the
the carrot. refrigerator. If you do not have any leftovers, use the
directions on Week 12: Day 78 | Meal 2 to prepare
When it comes to carrots, bigger more. Mix ¼ c (60 ml) of mashed carrot with the
is better. Aim for carrots that are
hummus and store the rest of the mashed carrot for
at least 1 inch (2 cm) thick.
tomorrow. If the carrot hummus seems very thick,
stir in a splash of warm water to loosen it. How to Serve: Stick a steamed carrot stick in baby’s
hummus and offer the bowl with a pre-loaded spoon
of hummus and 2 to 3 carrot sticks on the side. Let
baby grab and munch the food and dip fingers in the
hummus. If baby needs help picking up the carrot
sticks, pass one in the air for baby to grab from you.
How to Store: Cooked carrot sticks and hummus keep

Click an icon to see nutrients, age-appropriate sizes, and more: When to Serve Baby Carrots: Cooked baby carrots
can be mashed for babies under 12 months of age,
but it is best to wait until the toddler years to offer
baby carrots in their whole form (either raw or cooked)
due to the high choking risk. See Carrot in the First
Carrot Olive Oil Chickpeas Lemon Sesame Foods® database for more details.
Penne Pasta with Bolognese Sauce None Wheat
Yield: ½ c (120 ml) pasta + ½ c (120 ml) sauce

Prepare the sauce. Grab the sauce from the

Ingredients
• ½ c (120 ml) bolognese use the directions from Week 12: Day 78 | Family Meal
sauce to prepare more.
• 1 oz (28 g) penne pasta
Cook the penne. Set a small pot of water on high
heat. When it boils, cook the penne in the boiling
water until tender, about 8 minutes. Drain. Toss the
pasta and sauce. Cool to room temperature.
How to Serve: Offer the pasta to baby and let the

child self-feed. To encourage the use of a utensil, pierce
a piece of penne with an age-appropriate fork, then
rest the utensil next to the food for baby to pick up.
Alternatively, pass the pre-loaded fork in the air for
baby to grab from you.
How to Store: Bolognese sauce keeps in airtight

for 2 months.
Iron-Rich Pasta: If you want to boost iron in baby’s

diet, try pasta made with chickpeas and lentils, which
are higher in iron than wheat-based pasta. Lots of
Ground Beef Olive Oil Onion Garlic Tomato Pasta brands also fortify wheat-based pasta with iron.
Carrot Two Ways with Ground-Up Walnut Walnut Tree Nut (Walnut)
Yield: ¾ c (180 ml) carrot

Prepare the carrots. Grab the carrots from the

Ingredients
• 2-3 steamed carrot sticks directions from Week 12: Day 79 | Meal 1 to prepare
• ½ c (120 ml) mashed carrot more. Roll the carrot sticks in hemp seeds.
seeds (optional) Prepare the walnut. Grind the walnut into a coarse
• 1 unsalted walnut meal, ensuring the texture is consistent with no
hard nut pieces remaining. When introducing a new
Modifications tree nut, grind a cup of the nut to the appropriate
When introducing walnut to consistency and store in a jar in the refrigerator
baby, you need to grind the or freezer. This way, you have easy access to the
nut to minimize the choking risk. ingredient at mealtime.
You can start with any form of
walnut (in the shell, shelled,
or chopped) but try to choose
nuts with no added salt.
While walnut is the suggested

tree nut to introduce this
How to Serve: Start the meal by letting baby munch on
week, it’s okay to swap it for the steamed carrot sticks and scoop the mashed carrot.
a different tree nut—or skip a After a few minutes, introduce ground-up walnut: wet
tree nut introduction altogether. your finger then dip it in the walnut meal and offer your
If you choose to skip walnut finger to baby. Let baby taste the flavor, then repeat
introduction, take care with once or twice, so the child gets exposure to walnut.
recipes that call for walnut by Let baby continue to self-feed on the carrots while you
using another tree nut that has watch for signs of an allergic reaction. If baby seems
been safely introduced. okay after 10 minutes, offer more tastes of the walnut.


patties, ground lamb, or smashed chickpeas—your
Carrot Hemp Seeds Walnut choice. See more iron-rich food ideas.
Cauliflower Florets + Herby Avocado Dip None None
Yield: ½ c (120 ml) cauliflower + ½ c (120 ml) dip

Prepare the cauliflower. Wash the cauliflower.

Ingredients
Cut off the florets from the primary stem. Set aside
• 1 head cauliflower 1 c (240 ml) of florets to prepare for baby’s meal and
• 1 tsp (5 ml) olive oil store the rest for later. Add enough water to barely
(optional) cover the bottom of the pot or bowl. Cover and steam
• 1 ripe avocado the florets. Season the florets with oil. Let cool.
• 1 lime
• 2 sprigs fresh cilantro Prepare the dip. Halve the avocado. Peel and mash
• 1 tsp (3 g) hulled hemp one half. Store the other half for another use. Halve
seeds (optional) and juice the lime. Stir 1 tsp (5 ml) into the mashed
avocado. Store the rest for another use. Wash, dry,
and finely chop the cilantro leaves and delicate stems.
Stir the herb into the mashed avocado. Sprinkle hemp
seeds on top.
How to Serve: Stick a large floret in the herby avocado

dip and offer the bowl with more large florets on the
side. Let baby self-feed. If baby needs help, show the
child how to dip: swipe the floret in the dip, then pass
the floret in the air for baby to touch, grab, and munch.
How to Store: Cooked cauliflower keeps an airtight

for 2 months.

Start Early with Seasonings: Babies learn to like
what they eat from the very beginning. If you want
your toddler to enjoy herbs and spices, start offering
seasonings now so baby builds familiarity with flavors
and textures.
Cauliflower Olive Oil Avocado Lime Cilantro Hemp Seeds
Coconut Porridge with Ground-Up Walnut None Coconut
Tree Nut (Walnut)
+ Pear Two Ways
Yield: 1 c (240 ml) porridge + 1 pear
1. Bring the coconut milk and ¼ c (60 ml) of water

Ingredients
to a boil. Slowly pour the oatmeal into the boiling
• ½ c (120 ml) unsweetened water, whisking as you pour.
coconut milk
• ¼ c (48 g) instant oatmeal 2. Lower the heat and cook the porridge, stirring
• ¼ tsp (½ g) ground occasionally to prevent sticking, for 2 minutes.
cinnamon (optional)
3. Turn off the heat, stir in the cinnamon, and let the
• 1 unsalted walnut
• 1 ripe pear porridge rest in the pot with the cover off for
5 minutes.
Modifications 4. Scoop the porridge into baby’s bowl. Grind the
Today, ripe pear is introduced walnut into a consistent coarse meal, ensuring all hard
two ways: as spears and pieces are well-ground, then sprinkle ½ tsp (2 ½ ml)
bite-sized pieces to promote on top. Let cool.
the pincer grasp. Ripe pear is
so soft that is mashes when 5. Wash the pear. You can keep the skin on or peel
gently pressed. If ripe pear is it. Halve, core, and slice the pear into quarters How to Serve: Offer the porridge and pear two ways
unavailable, use the directions lengthwise. Cut 2 quarters into ruler-thin slices. and let baby self-feed. Watch for symptoms of an
from Week 3 | Day 16 to If the pear is very ripe, cut the other 2 quarters into allergic reaction to walnut. If baby seems okay after a
prepared stewed pear. bite-sized pieces (about the size of your knuckle). few minutes, sprinkle the rest of the ground walnut on
top of baby’s food.
How to Store: Porridge keeps in an airtight container

in the refrigerator for 3 days or in the freezer for 2
months. Cut pear keeps in an airtight container in the
refrigerator for 3 days or in the freezer for 2 months. An
opened can of coconut milk keeps in an airtight glass
container in the fridge for 3 days.

Consider the Pear Skin: Try offering pear with the
skin on to build familiarity with texture and promote
chewing skills. Pear skin may lead to less food in the
belly (baby may spit it out) but munching the texture
strengthens the gums.
Coconut Milk Oats Cinnamon Walnut Pear
Bolognese Sauce + Zucchini Spears None None
Yield: ½ c (120 ml) sauce + 4 spears

Prepare the sauce. Grab the bolognese sauce from

Ingredients
the refrigerator. If you do not have any leftovers, use
• ½ c (120 ml) bolognese the directions from Week 12: Day 78 | Family Meal
sauce to prepare more.
• 1 small zucchini
Prepare the zucchini. Wash the zucchini. Cut off and
discard the stem and flower ends. Halve the zucchini
lengthwise, then cut each half lengthwise to create
spears. If the spears are very long, cut them in half or
in thirds to make them the length of an adult pointer
finger. Place the spears in a steamer basket in a pot or
cover the bottom of the pot or bowl. Cover and steam
the spears until they have brightened in color and
softened slightly, but hold together when pressed,
about 3 minutes in the microwave or 6 minutes on
the stovetop.
How to Serve: Stick a zucchini spear in the sauce and

offer the bowl with more spears on the side. Let baby
self-feed. If baby needs help, show the child how to
dip: swipe the spear in the sauce, then pass the spear
in the air for baby to touch, grab, and munch.
How to Store: Bolognese sauce and zucchini spears

keep in airtight containers in the refrigerator for 3 days
or in the freezer for 2 months.
Click an icon to see nutrients, age-appropriate sizes, and more: More Ways to Offer Bolognese Sauce: There are
lots of ways to serve this iron-rich sauce to baby.
Some ideas: mash it with breadcrumbs, millet, or rice
and form the paste into balls. Use it as a topping for
polenta (corn grits). Mix it into mashed vegetables. Or
Ground Beef Olive Oil Onion Garlic Tomato Zucchini spread the sauce on toast.
Apple Nut Pancake Vanilla Extract Nutmeg Dairy
Egg
with Thinned Nut Butter Drizzle Peanut
Sesame
Yield: 6-8 pancakes Tree Nut (Almond,
Cook Time: 30 minutes Cashew, Walnut)
Wheat
Prepare the batter. Blend the egg, applesauce,

Ingredients
milk, vanilla extract, and walnuts in a blender until
• 1 large egg smooth. Add the flours, baking powder, and spice.
• ½ c (120 ml) applesauce Pulse to combine.
• 1 tsp (5 ml) vanilla extract Cook the pancakes. Warm half of the butter in a
(optional) non-stick skillet set on medium heat. Once the butter
• ½ c (120 ml) unsalted finishes foaming, swirl to coat the skillet, then add
walnuts spoonfuls of batter, using the back of the spoon to
• ½ c (120 g) all-purpose flour gently flatten each scoop into a pancake. Cook until
• ½ c (49 g) almond flour the bottoms are golden, about 3 minutes. Flip, then
• 1 tsp (5 g) baking powder
cook to brown the other side, about 2 minutes more.
• 1 tsp (2 g) ground nutmeg
(optional)
Transfer to a plate. Repeat until all batter is used and
• 4 tbsp (56 g) unsalted add more butter as needed to keep the pancakes from How to Serve: Offer the pancake topped with a drizzle
butter sticking. If the pancakes are large, cut one into strips of thinned nut and seed butter sauce. Let baby grab
• ½ tsp (3 g) smooth cashew about the size of two adult fingers pressed together and munch on the pancake. If all is well after a few
butter (honey-free) for baby. If the pancakes are small, set aside one to minutes, offer the bowl of sauce. Show baby how to dip
• ½ tsp (3 g) smooth peanut offer whole. Store the rest. the pancake (or fingers!) in the sauce and paint on a
butter (honey-free) plate or tray.
• ½ tsp (3 g) sesame tahini Prepare the drizzle. Whisk the cashew butter, peanut
butter, and sesame tahini with 2 tbsp (30 ml) of water
until smooth with no clumps. How to Store: Apple Nut Pancakes keep in an airtight
for 2 months. To keep pancakes from sticking in the
freezer, allow to cool, lay them in a single layer on a
pan, then freeze. Once the pancakes are completely
frozen (after about 30 minutes), transfer them to an
airtight container to store in the freezer.
Egg Apple Milk Walnut Wheat Almond Best Pancake Sizes for Babies: The goal is for baby to
hold the food on their own. If pancakes are small (under
3 inches or 7 ½ cm in diameter), serve them whole. Cut
larger pancakes into strips about the size of two adult
fingers pressed together or in bite-sized pieces to hone
Nutmeg Butter Cashew Peanut Sesame the pincer grasp.
Edamame Mash + Orange None Sesame
Soy
Yield: 1 c (240 ml) edamame mash + 6-8 orange wedges

1. Place the edamame in a steamer basket in a pot or

Ingredients
• 1 c (240 ml) shelled cover the bottom of the pot or bowl. Cover and steam
edamame the edamame until the beans are soft, about 2 minutes
• 1 tbsp (15 ml) olive oil in the microwave or 5 minutes on the stovetop.
• 1 tsp (3 g) sesame seeds The edamame is ready when you can easily mash
• 1 large orange
one with a fork.
Modifications 2. Use a food processor to blend the edamame, oil,

Oranges come in all shapes and 1 tbsp (15 ml) of water. Add more oil as needed
and sizes, but at first, bigger is until it reaches a mostly smooth consistency. A little
better for baby. Start with navel texture is okay as long as there are no whole beans or
oranges or other larger varieties clumps.
rather than smaller varieties
like clementines, mandarins, or 3. Scoop some mash into baby’s bowl and store the
tangerines. rest for later. Grind sesame seeds into powder to
sprinkle on top.
4. Peel the orange rind. Cut the flesh from each
membrane. Remove any seeds. Set aside 1 or 2
segments for baby’s meal and store the rest.
How to Serve: Offer the orange segments and

edamame mash with a pre-loaded spoon nestled on the
side for baby to grab. Let the child self-feed.
Click an icon to see nutrients, age-appropriate sizes, and more: How to Store: Edamame mash and cut orange keep in
Edamame Olive Oil Sesame Orange portions at mealtime.
Coconut Fish and Vegetable Curry Taro Tilapia Coconut
Finned Fish
Tree Nut (Cashew)
Yield: 6 c (1 ½ liters)
Cut the fish and vegetables. Cut the fish into bite-
Ingredients
sized pieces. Remove any bones and skin. Peel and cut
• 1 lbs (454 g) boneless tilapia the taro into bite-sized pieces. Wash and cut the bell
• 2 large taro roots pepper into bite-sized pieces. Peel and finely chop the
• 2 bell peppers garlic, ginger, and onion.
• 2 garlic cloves
• 2 inch (5 cm) fresh ginger Cook the curry. Warm the oil in a large pot set on
• 1 large onion medium heat. When the oil shimmers, add the onion
• 2 tbsp (30 ml) coconut oil and stir to coat. Cook until the onion has softened,
• 1 tsp (2 g) madras curry about 5 minutes. Add the garlic, ginger, and curry
powder powder and stir to coat. Cook until fragrant, about
• 1 13 ½-fl oz (400-ml) can 1 minute. Add the taro, bell pepper, coconut milk, and
unsweetened coconut milk 2 ½ c (600 ml) of water. Bring the mixture to a boil,
• 1 lime then lower the heat to create a simmer. Cook the curry
• 1 hot pepper
for 10 minutes, then add the fish. Continue to cook the
• 4 sprigs fresh cilantro
curry for 10 minutes more. Juice the lime and stir the
• ½ c (120 ml) unsalted
cashews juice into the curry.
Assemble the meal. Use a slotted spoon or sieve to
Modifications lift some fish and vegetables from the pot to baby’s
Instead of taro, try sweet potato bowl for today and reserve some for baby’s meal
or another tropical root vegetable tomorrow. Season the remaining curry in the pot for
like cassava, yautia, or yam. yourself with salt to taste. Keep warm while baby’s
food cools to room temperature. While cooling, prepare
If tilapia is unavailable, use the toppings: thinly slice the hot pepper, finely chop
another flaky white fish like cod, the cilantro leaves and stems, and toast and chop the
haddock, or hake. cashews. Grind a spoonful of cashews into fine powder
to sprinkle on baby’s food. Use the rest of the toppings
to season your portion.
Tilapia Taro Bell Pepper Garlic Ginger Onion Coconut Milk Lime Cashew Recipe Continued on Next Page →
Coconut Fish and Vegetable Curry (Cont.)
How to Serve: Flake the fish in baby’s bowl and let baby self-feed on the fish and vegetables. Eat your portion alongside the child to model how it’s done. If
baby has trouble picking up the food, mash the vegetables and fish to make it easier to scoop up with hands.
Your Meal
Baby's Meal
How to Store: Coconut Fish and Vegetable Curry keeps in an airtight container in the refrigerator for 3 days.
Another Way to Help Baby Eat Curry: Curry is full of flavors that baby can enjoy with you. To help baby self-feed, make a batch of sticky rice to form into
balls, then dip the balls in the curry. Let baby munch on the curry rice ball while you enjoy your meal.
White Fish Egg Strips + Curried Taro None Coconut
Egg
or Sweet Potato with Ground-Up Walnut Finned Fish
Tree Nut (Walnut)
Yield: 6-8 egg strips + ½ c (120 ml) vegetables
Prepare the curry. Pull the curry from the refrigerator.

Ingredients
• ½ c (120 ml) coconut fish on Week 12: Day 82 | Family Meal to prepare more
and vegetable curry or substitute canned salmon and steamed sweet
• 1 unsalted walnut potato. Set aside the vegetables to serve as finger
• 3 large eggs food or mash them if you prefer. Grind the walnut into
• 1 tsp (5 ml) coconut oil
a consistent coarse meal, then sprinkle on top of the
vegetables.
Cook the egg strips. Flake the fish in a mixing bowl,
then crack the eggs into the bowl and whisk to
combine with the fish. Warm the oil in an 8-inch non-
stick skillet set on medium heat. (If you are using a
larger skillet, increase the number of eggs so that the
mixture covers the bottom of the pan.) When the oil
shimmers, pour in the egg mixture and turn the heat to
low. Cover and steam until the eggs are firm and the
edges have started to curl, about 5 minutes. Transfer
the omelet from the pan to a cutting board. Cut into
together. Let cool.
How to Serve: Offer 1 egg strip and the vegetables and
let baby self-feed. If baby needs help, pass an egg strip
or a pre-loaded spoon in the air for the child to grab
from you.


Moving on from Mashed Foods: As baby learns to self-
feed, it is important to offer foods that hone eating skills.
Continuing with mashed food teaches baby that food
comes in one texture. As such, start offering finger foods
as soon as possible in baby’s transition to solid foods.
Tilapia Taro Bell Pepper Garlic Ginger Onion Coconut Egg Walnut
Edamame Mash + Orange Snow Pea Peanut
Sesame
+ Peanut-Sesame Cauliflower and Snow Pea Soy
Yield: 1 orange wedge + 1 c (240 ml) vegetables
Prepare the edamame. Grab the mashed edamame

Ingredients
from the refrigerator. If you do not have any leftovers,
• ½ c (120 ml) mashed use the directions on Week 12: Day 82 | Meal 2 to
edamame prepare more.
• 1 tsp (5 g) smooth peanut Prepare the sauce. Whisk the sesame tahini and
butter (honey-free) peanut butter with 2 tbsp (30 ml) of water until
• ½ c (120 ml) cauliflower smooth with no clumps. Pour the sauce into a wide
florets baby bowl.
• 4 snow peas
• 1-2 orange segments Prepare the vegetables. Grab the raw florets from
the refrigerator or freezer. Place them in a steamer
basket or a microwave-safe bowl along with the snow
Modifications
Sugar snap peas work as a peas. Add enough water to barely cover the bottom
substitute for snow peas— of the pot or bowl. Cover and steam the florets and
or swap them for whole snow peas until they have softened slightly, but
greens beans. hold together when pressed, about 3 minutes in the
microwave or 6 minutes on the stovetop. Let cool.
Cut off the pointy ends of the snow peas and serve How to Serve: Drizzle a small spoonful of thinned sauce
the pods whole for baby to munch on. on the cauliflower florets and stick a snow pea pod in
the bowl of sauce so it’s easy for baby to grab. Offer
alongside the mashed edamame and orange segments.
Let the child self-feed. If baby needs help, dip a floret
or snow pea pod in the thinned sauce and pass it in the
How to Store: Cooked vegetables keep in airtight

containers in the refrigerator for 3 days.
Click an icon to see nutrients, age-appropriate sizes, and more: Safely Prepping Snow Peas and Snap Peas: You do
not need to pick out the tiny peas inside snow peas.
They are so small that they are not a choking risk, and
baby’s munching tends to flatten them anyway. Snap
peas are a different story: the peas are larger and
Edamame Sesame Peanut Cauliflower Snow Pea Orange should be flattened for baby.
Turkey Meatloaf Turkey Dairy
Egg
Wheat
Yield: 6-8 slices
Cook Time: 1 hour
1. Defrost the ground meat in the refrigerator the day

Ingredients
before you plan to cook.
• 1 ½ lbs (681 g) ground turkey
• 1 lemon 2. Preheat the oven to 350 F (177 C). Grease a loaf
• 1 sprig fresh rosemary pan or a sheet tray with oil.
(optional)
3. Wash and dry the lemon and rosemary. Zest the
• 1 large egg
• ½ c (120 ml) fresh ricotta
lemon rind and store the lemon for another use. Finely
cheese chop the rosemary leaves.
• ⅓ c (80 ml) low-sodium 4. Mash and mix the turkey, lemon zest, rosemary,
breadcrumbs
egg, ricotta cheese, breadcrumbs, and spices to form
• 2 tsp (4 g) onion powder
(optional)
a paste.
• 1 tsp (2 g) garlic powder 5. Transfer the mixture to the loaf pan. If you are using
(optional) a sheet tray, use your hands to form the paste into a
• 1 c (240 ml) applesauce
loaf shape on the pan.
Modifications 6. Bake the meatloaf until meat is fully cooked,

Swap ground turkey for ground between 30 and 45 minutes. Use a food thermometer
chicken, ground pork, or a mix to check that the internal temperature of the loaf has
of the ground meats. reached 165 F (74 C). Remove the loaf from the oven
and let stand at room temperature for 10 minutes.
Yogurt works as a substitute Slice the loaf into slices about 1 ½ inches (4 cm) thick.
for ricotta cheese. Set aside 2 slices for baby to eat today and tomorrow.
Season the rest for yourself with salt to taste.
Turkey Lemon Egg Ricotta Bread Onion Garlic Apple Recipe Continued on Next Page →
Turkey Meatloaf (Cont.)
How to Serve: Offer the meatloaf with applesauce and let baby self-feed while you eat your portion alongside the child to model how it’s done.
If baby needs help, pass the slice of meatloaf in the air for baby to grab from you.
Your Meal
Baby's Meal
How to Store: Turkey Meatloaf keeps in an airtight container in the refrigerator for 2 days or in the freezer for 2 months.
Benefits of Batch Cooking: Double this recipe to make plenty of leftover meatloaf to store in the freezer. You can also use the recipe to make big
batch of meatballs or patties. Keeping a batch on hand helps you keep up exposure to common food allergens and saves time when baby is ready to eat.
Mixed Nut Butter Swirl Bowl None Dairy
Peanut
+ Thinly Sliced Strawberries Tree Nut (Almond,
Cashew, Walnut)
Yield: ½ c (120 ml) yogurt + ½ c (120 ml) berries
Prepare the berries. Wash and dry the berries.

Ingredients
Remove any stems. Decide how to serve the berries.
• ½ c (120 ml) large Small, firm strawberries need to be thinly sliced
strawberries or mashed to reduce choking risk. Alternatively,
• ½ tsp (3 g) smooth almond strawberries may be served whole if they are very
butter (honey-free) large (big enough that baby cannot fit the whole berry
• ½ tsp (3 g) smooth cashew
in the mouth) and very ripe. To check if large berries
butter (honey-free)
• ½ tsp (3 g) smooth peanut
are ripe enough to serve whole, use the squish test:
butter (honey-free) press the berry between your fingers to make sure
• ½ c (120 ml) plain yogurt it gives with slight pressure. If you must press hard
• 1 unsalted walnut for the berry to give, it is too firm to serve whole and
should be thinly sliced or mashed.
Modifications Prepare the yogurt. Whisk the almond butter, cashew
Use either fresh or frozen butter, and peanut butter with 2 tbsp (30 ml) of yogurt
strawberries. until smooth with no clumps. Scoop the rest of the
yogurt into baby’s bowl and swirl in the thinned nut
butter. Stick a strawberry or two into the bowl then
grind the walnut to sprinkle on top.
How to Serve: Offer the strawberries and yogurt with a

spoon stuck into it for baby to grab. Let baby self-feed.
If help is needed, pre-load the spoon with yogurt and
pass it in the air for baby to grab from you.
How to Store: Strawberries keep when loosely sealed in

Click an icon to see nutrients, age-appropriate sizes, and more: Slow Down the Spoil: Berries bruise and become
moldy at a faster rate when they are wet and tightly
packed together. When there is room in the refrigerator,
keep them in a paper towel-lined container that is
wide enough to store strawberries in a single layer.
Strawberry Almond Cashew Peanut Yogurt Walnut Alternatively, freeze berries to extend their life.
Applesauce + Broccoli Florets None Dairy
Egg
+ Turkey Meatloaf Wheat
Yield: 1 slice meatloaf + ½ c (120 ml) applesauce + ½ c (120 ml) florets
1. Place the florets in a steamer basket in a pot or

Ingredients
• ½ c (120 ml) broccoli cover the bottom of the pot or bowl.
florets
• 1 tsp (5 ml) olive oil 2. Cover and steam the florets. Season the florets
• 1 tsp (5 ml) lemon juice with oil and lemon juice.
• 1 slice turkey meatloaf
• ½ c (120 ml) applesauce
3. Grab the turkey meatloaf from the refrigerator
and cut a slice that is 1 ½ inches (5 cm) thick.
on Week 12: Day 83 | Family Meal to prepare
more or substitute flattened pinto beans for some
added protein.
How to Serve: Offer the meatloaf, applesauce, and

florets and let baby self-feed. To encourage the use of
utensils, pre-load a spoon with some applesauce and
lay it next to the food for baby to pick up. Alternatively,
pass the pre-loaded spoon in the air for baby to grab
from you.
How to Store: Turkey Meatloaf keeps in an airtight

for 2 months. Broccoli florets keep in airtight container in
Can Baby Eat Ketchup? Try to wait until after the

second birthday. While ketchup is safe for baby
if it doesn’t have honey, it can be a slippery slope
Click an icon to see nutrients, age-appropriate sizes, and more: toward picky eating. Ever see a toddler who just
licks the ketchup off food and doesn’t eat the food
itself? Most commercial brands of ketchup contain
corn syrup to sweeten the taste. Combined with the
acidity of tomato and the salty seasonings, it’s a flavor
Broccoli Olive Oil Turkey Lemon Egg Ricotta Bread Apple combination that delights the brain.
Week 13
Day Solid Foods Meal 1 Solid Foods Meal 2 New Food Introduced Common IgE Allergens
Dairy
Guava Finned Fish
Buttery Sardine Pâté Toasts
85 Cottage Cheese with Guava or Apple Cottage Cheese Sesame
Cucumber Strips
Cayenne Tree Nut (Walnut)
Wheat
Coconut
Grapefruit Dairy
Chia Seed Pudding Egg
Spring Vegetable Frittata Leeks
86 with Mixed Nut Butter Swirl Peanut
Thinly Sliced Strawberries Ramps
Grapefruit Segments Sesame
Dill Soy
Tree Nut (Almond, Cashew)
Beet Strawberry
87 Carrot Two Ways with Ground-Up Pecan Pecan Tree Nut (Pecan)
Quinoa Salad
Avocado and Roasted Sesame
88 Pear Two Ways with Ground-Up Pecan Asian Pear
Vegetable Salad Tree Nut (Pecan)
Dairy
Egg
Apple Nut Pancake Peanut
89 Peanut-Sesame Noodle Salad Cabbage Sesame
with Thinned Nut Butter Sauce
Pecan, Walnut)
Wheat
Coconut
Dairy
Cottage Cheese with Ground-Up Granola Peanut
90 Spaghetti Squash "Pasta" Spaghetti Squash Sesame
Grapefruit Segments
Soy
Pecan, Walnut)
Hard-Boiled Egg Egg

91 Farmer's Lunch Rutabaga Finned Fish
Breakfast Hash
Tree Nut (Pecan, Walnut)

solid foods at mealtime, that is okay.
Want more information on how to start solids? Check out our Solid Starts virtual course with strategies
and tips from our feeding therapists and pediatric medical professionals.
This week’s menu does not include an optional family meal. Why? Around three months into
starting solids, it is important for baby to have opportunities to eat alongside
adults and learn what happens at the table. The second meals for this week
are designed for you to share with baby at a mealtime of your choice.
Don’t like one of the foods or not sure about a recipe? Swap out a
recipe for one from your favorite cookbook or cooking resource.
This week also introduces another tree nut (pecan) which you are
welcome to substitute with a different tree nut if you like. The parade of
tree nuts at the end of this plan may feel overwhelming, but it has its benefits: the early
introduction of tree nuts can help baby’s body build tolerance and prevent allergies later in life. Plus, tree
nuts contain iron, which babies needs for healthy growth and development, but is typically low in baby’s
primary source of nutrition: human milk and/or formula. See more iron-rich food ideas to boost this key
nutrient at mealtime.
Once a common food allergen is introduced in the plan, it is repeated at least twice each week. This regular
and sustained exposure to allergens is intentional—baby does not get the full preventative benefit of
early allergen introduction if the food is offered once or twice, then rarely or never again. Need common
allergen exposure to be a bit easier? Check out the ideas from Week 11 to streamline allergen exposure.
Want more information on how to start solids? Check out our Solid Starts virtual course with
strategies and tips from our feeding therapists and pediatric medical professionals.


Cottage Cheese (Low Sodium) 1 c (240 ml) substitute fresh ricotta cheese
Fresh Goat Cheese (Optional) 4 oz (112 g) fresh not aged, log or pre-crumbled
Parmesan Cheese (Optional) 1 tbsp (15 ml)
Sardines (Canned) 2 4 ½-oz (125-g) cans boneless, packed in oil or water, minimal seasonings
Whole Milk ⅓ c (80 ml) ideally "whole" milk rather than 1%, 2%, or skim milk

Freeze-Dried Strawberries (Optional) 1 ½ c (34 g) substitute any freeze-dried fruit
Ground Cayenne Pepper ⅛ tsp (¼ g) substitute sweet paprika
Kidney Beans (Canned) 1 c (84 g) substitute dry kidney beans cooked from scratch
Unsalted Almonds ¼ c (60 ml) substitute any tree nut that has been safely introduced
Unsalted Cashews ¼ c (60 ml) substitute any tree nut that has been safely introduced
Unsalted Pecan 1 c (240 ml) substitute any tree nut that has been safely introduced
Unsweetened Coconut Milk (Canned) 1 13 ½-oz (400-ml) can substitute any tree nut that has been safely introduced
Wide Rice Noodles 6 oz (168 g) substitute any rice noodle

Arugula 2 c (480 ml) substitute baby spinach or watercress
Asian Pear 1 whole substitute any variety of pear
Asparagus 8 whole whole not pre-cut or canned, substitute whole greens
Baby Potatoes 8 whole any variety

Baby Spinach 2 c (480 ml) substitute butter lettuce or romaine lettuce
Basil 1 bunch fresh not frozen, substitute fresh parsley
Bananas 2 whole any variety
Beets (Pre-Cooked) 2 c (480 ml) canned or vacuum-packed, substitute fresh beets cooked from scratch
Carrots (Medium) 14 whole fresh or frozen, whole not pre-cut
Cucumber (Small) 5 whole hothouse, kirby, persian, or any small variety
Dill (Optional) 4 sprigs substitute 1 tsp (2 g) dried dill
Edamame (shelled) 1 ¼ c (300 ml)
Garlic 1 clove substitute ½ tsp (1 g) garlic powder (not granules)
Green Onion 1 bunch any variety
Grapefruit 1 whole any variety, ideally seedless, substitute large orange
Guava (Soft) 2 whole substitute any variety of apple
Leek 2 whole substitute 1 large onion
Mango (Ripe) 1 whole any variety
Onion (Large) 2 whole ideally purple or red variety
Parsley (Optional) 1 bunch fresh not dried
Purple Cabbage 1 head substitute green or white cabbage
Ramps 2 whole substitute 2 garlic cloves
Rutabaga 1 whole substitute kohlrabi, sweet potato, turnip, or white potato
Spaghetti Squash 1 whole substitute sweet potato noodles or zucchini noodles
Strawberries (Large) 2 ½ c (300 g) ideally ripe strawberries, fresh or frozen

Apple Cider Vinegar (Optional) 1 tbsp (15 ml) substitute rice vinegar
Apple Nut Pancake 1 pancake see batch recipe on Week 12: Day 82 | Meal 1
Bolognese Sauce 2 ½ c (600 ml) see batch recipe on Week 12: Day 78 | Family Meal
Cardamom (Optional) ¼ tsp (½ g) pre-ground or whole pods with seeds to grind at home
Chia Seeds ¼ c (60 ml) any variety
Coconut Oil ½ c (120 ml) any variety
Coriander ½ tsp (1 g) pre-ground or whole seeds to grind at home
Cumin ½ tsp (1 g) pre-ground or whole seeds to grind at home
Ground Turmeric (Optional) ¼ tsp (½ g)
Maple Syrup (Optional) 3 tbsp (45 ml) substitute agave syrup (avoid honey)
Paprika (Optional) 1 tsp (2 g) any variety
Quinoa ½ c (85 g) any variety, substitute rice
Rolled Oats 2 c (192 g)
Sesame Oil 4 tbsp (60 ml) any variety
Sesame Seeds ⅓ c (80 ml) any variety, raw or roasted
Sesame Tahini 3 tbsp (45 g) substitute sesame seeds
Smoked Paprika (Optional) ½ tsp (1 g) substitute sweet paprika
Smooth Almond Butter (Honey-Free) 1 tsp (5 g) creamy or smooth (not "chunky") with no added sweeteners
Smooth Cashew Butter (Honey-Free) 1 tsp (5 g) creamy or smooth (not "chunky") with no added sweeteners
Smooth Peanut Butter (Honey-Free) ¼ c (60 g) creamy or smooth (not "chunky") with no added sweeteners
Soy Sauce 2 tbsp (30 ml) ideally low-sodium, substitute coconut aminos
Tomato Paste 1 tbsp (15 ml)
Unsalted Shelled Peanuts ¼ c (36 g) raw or roasted
Unsalted Walnut (Optional) ¼ c (60 ml) substitute any tree nut that has been safely introduced
Unsweetened Desiccated Coconut Flakes ⅔ c (160 ml) dried and finely shredded, not "chips" which are choking hazards
Cottage Cheese with Guava or Apple Guava Cottage Cheese Dairy
Tree Nut (Walnut)
Yield: ½ c (120 ml) cheese + ½ c (120 ml) guava

1. Wash, dry, and halve the fruit. Scoop the pulp and
Ingredients
seeds into a blender.
• 2 soft guava
• ½ c (120 ml) low-sodium 2. If the guava passes the squish test (see below),
cottage cheese set aside one half to offer as finger food for baby.
• 1 unsalted walnut Otherwise chop the guava halves and place them in
• 1 tsp (3 g) hulled hemp the small blender. Add ½ c (120 ml) of water. Blend
seeds (optional) until smooth, then press the mixture through a fine-
mesh sieve placed over a bowl to remove the seeds.
Modifications 3. Scoop the cottage cheese into baby’s bowl.
Any variety of apple works if Drizzle a spoonful or two of the guava purée on top.
guava is unavailable.
4. Grind the walnut to a consistent coarse meal.
Try to offer low-sodium cottage Sprinkle the ground-up walnut and hemp seeds on
cheese (under 100 mg per top of the cheese.
serving) when possible.
How to Serve: Offer the soft guava half and cottage

cheese with a pre-loaded spoon on the side. Let baby
self-feed, and if help is needed, pass a pre-loaded
spoon in the air for the child to grab from you.
How to Store: Cut guava and guava purée keeps in an

Give Guava A Squish Test: There are many varieties of

guava—some crisp like apple and others soft like ripe
Click an icon to see nutrients, age-appropriate sizes, and more: pear. Firm guava needs to be stewed until soft, while
soft guava can be served as finger food. To check if
guava is soft enough, give it the squish test: press the
guava between your fingers to make sure it gives with
slight pressure. If you have to press hard for the guava
Guava Cottage Cheese Walnut Hemp Seeds to give, stew and mash it.
Buttery Sardine Pâté Toasts Cayenne Dairy
Finned Fish
+ Cucumber Strips Sesame
Wheat
Yield: 1 c (240 ml) cucumber + 1 c (240 ml) pâté + 2 toasts

Ingredients
Cut one cucumber into spears for yourself and cut the
• 2 small cucumbers other cucumber into thin rectangular strips for baby. It
• 1 4 ½-oz (125 g) tin is okay to keep the seeds and skin on the vegetable;
boneless sardines they get mashed as baby munches but remove them if
• 4 sprigs fresh parsley you prefer.
(optional)
• 1 green onion Prepare the pâté. Open the tin and rinse the fish. The
• 6 tbsp (84 g) unsalted tiny bones are edible and full of nutrition but remove
butter them if they make you nervous. Blend the sardines,
• 1 tbsp (15 ml) tomato paste parsley, green onion, butter, tomato paste, and spices
• ½ tsp (1 g) smoked paprika
until smooth. Scrape down the sides of the bowl as
• ⅛ tsp (¼ g) cayenne
pepper (optional)
needed to ensure all bits get blended into the pâté.
• 2 slices wheat bread Prepare the toast. Toast the bread. Cut one slice
• 1 tsp (3 g) sesame seeds into strips about the size of two adult fingers pressed
together for baby, then spread the toast strips with
a thin layer of pâté. Season the remaining pâté for
yourself with salt to taste, then spread a generous
spoonful or two on your slice of toast. Grind the
sesame seeds to sprinkle on top with a drizzle of oil.
Cucumber Sardines Onion Butter Tomato Cayenne Bread Sesame Olive Oil Recipe Continued on Next Page →
Week 13: Day 85 | Solid Foods Meal 2
Buttery Sardine Pâté Toasts + Cucumber Strips
How to Serve: Offer the cucumber strips with the sardine pâté toast strips. Let baby self-feed while you eat your portion alongside the child to model
how it’s done.
Your Meal
Baby's Meal
How to Store: Sardine Pâté keeps in an airtight container in the refrigerator for 2 days or in the freezer for 2 months. Cut cucumber keeps in an airtight
It's Okay to Offer Hot Pepper: The sensory experience helps build familiarity with fiery flavor, which can ease emotions around food during toddlerhood
It’s important to start small: just a pinch is enough for baby to taste the heat.
Coconut Chia Seed Pudding with Mixed Grapefruit Coconut
Peanut
Nut Butter Swirl + Grapefruit Segments Sesame
Tree Nut (Almond,
Yield: 1 ¾ c (420 ml) pudding + ½ c (120 ml) grapefruit segments
Cashew)
Cook Time: 5 minutes + overnight soak
Prepare the pudding. Peel and mash the bananas.

Ingredients
Transfer to a small glass jar with a sealed lid. A 3-cup
• 2 bananas mason jar works perfectly. Add the coconut milk,
• 1 c (240 ml) unsweetened chia seeds, and spice. Seal then shake vigorously
coconut milk to combine. Place the jar in the refrigerator to chill
• ¼ c (60 ml) dry chia seeds until the seeds have expanded and the mixture has
thickened, at least 1 hour. Shake every 10 minutes
cardamom (optional)
• ½ tsp (3 g) smooth almond
or so to emulsify the mixture and help speed up
butter (honey-free) the process. Alternatively, make the pudding the
• ½ tsp (3 g) smooth cashew night before serving and let it set overnight in the
butter (honey-free) refrigerator. This way, there is no need to shake.
butter (honey-free)
Prepare the nut butter. Whisk the almond butter,
• ½ tsp (3 g) sesame tahini cashew butter, peanut butter, and sesame tahini with
• 1 large grapefruit 2 tbsp (30 ml) of water until smooth with no clumps.
• 2 tsp (4 g) unsweetened Scoop some chia seed pudding into baby’s bowl and
desiccated coconut flakes swirl the thinned nut butter into it. How to Serve: Stick a baby spoon in the chia seed
Prepare the grapefruit. Wash the grapefruit, then pudding then offer it along with some grapefruit
Modifications supreme the citrus. To supreme, first cut off the skin segments to baby. Let the child self-feed while you
To save time, make chia seed from the top and bottom, then stand the grapefruit on eat some chia pudding alongside baby to model how
pudding the day before you plan
one end, and run your knife down the sides to remove it’s done.
to serve it. This way, it is ready
in a flash in the morning.
the rind and membrane. Hold the peeled citrus in one
hand, and use your other to cut away the segments How to Store: Chia Seed Pudding keeps in an airtight
from the membrane, one at a time. Set aside some container in the refrigerator for 1 week. Cut grapefruit
segments to serve with baby’s meal and store the keeps when sealed in the refrigerator for 3 days.
rest for later. Press coconut flakes into the grapefruit
segments to balance the tart flavor of the fruit. How to Make Mixed Nut and Seed Butter: With a
high-powered food processor, you can make a big batch
Click an icon to see nutrients, age-appropriate sizes, and more: of homemade nut and seed butter to keep up exposure
to common food allergens. Simply toast nuts and seeds,
then grind them into a smooth paste. If the butter
seems too crumbly and dry, add a splash of oil as you
blend. Store the butter in a sterilized airtight container
Banana Coconut Milk Chia Seeds Almond Cashew Peanut Sesame Grapefruit Coconut in the refrigerator for 3 months.
Spring Vegetable Frittata Leeks Ramps Dill Dairy
Egg
+ Thinly Sliced Strawberries Soy
Yield: 8 frittata wedges + ½ c (120 ml) berries
Cook Time: 1 hour
Prepare the vegetables. Cook the potatoes in boiling Prepare the berries. Wash and dry the berries.
Ingredients
water until a knife easily inserts into the thickest one, Remove any stems. Thinly slice the berries.
• 8 baby potatoes about 10 minutes. Drain the pot, halve the potatoes,
• 8 asparagus spears and let them cool. Next, wash and dice the asparagus
• 2 ramps (optional) spears and clean the ramps and leeks. To clean them,
• 2 large leeks place the ramps (finely chopped green leaves and
• 2 tbsp (28 g) unsalted butter white stems) and leeks (sliced lengthwise, then light
• ¾ c (180 ml) shelled green and white stem thinly sliced crosswise) in a
edamame bowl of cold water. Swish the ramps and leeks in the
• 8 large eggs
water, then let the grit settle to the bottom of the
• ⅓ c (80 ml) whole milk
• 4 sprigs fresh dill (optional)
bowl and use a fine mesh sieve to lift them out. Melt
• 4 oz (112 g) fresh goat the butter in an oven-proof non-stick skillet set on
cheese (optional) medium heat. When the butter finishes foaming, stir
• ½ c (120 ml) large in the leeks and ramps and cook until soft, about 10
strawberries minutes. Add the asparagus and edamame and cook
until they brighten in color, about 2 minutes. Turn off
the heat. Scrape the vegetables into a mixing bowl to
Modifications
cool. Wipe the skillet to prepare it for the frittata.
Swap any large onion for leeks
and garlic cloves for ramps— Cook the frittata. Preheat the oven to 375 F (191
a type of wild spring garlic. C). Whisk the cooled vegetables, eggs, milk, and dill
(leaves and stems finely chopped). Pour the mixture
into the skillet, then crumble the goat cheese on top.
Bake until a knife inserted into the center comes out
clean, about 15 minutes. Remove the frittata from the
oven and let it cool in the skillet. Cut some frittata
into strips about the size of two adult fingers pressed
together for baby to eat today and tomorrow. Season
Potato Asparagus Ramps Leeks Edamame Egg Milk Goat Cheese Strawberry Recipe Continued on Next Page →
Spring Vegetable Frittata + Thinly Sliced Strawberries (Cont.)
How to Serve: Offer some frittata strips and thinly sliced strawberries as finger food. Let baby self-feed as you eat alongside the child to model how it’s
done. If the size of the asparagus and edamame in the frittata make you nervous, you can pop them out and mash them with a fork to minimize the risk.
Your Meal
Baby's Meal
How to Store: Spring Vegetable Frittata and cut strawberries keep in airtight containers in the refrigerator for 3 days or in the freezer for 2 months.
Carrot Two Ways with Ground-Up Pecan Pecan Tree Nut (Pecan)
Yield: ⅓ c (80 ml) carrot + ½ c (120 ml) hummus

1. Wash, dry, and peel the carrots. Cut the carrots

Ingredients
lengthwise into two long halves, then cut them
• 4 medium carrots crosswise into sticks.
• 1 unsalted pecan 2. Place the carrot sticks in a steamer basket in a pot
or a microwave-safe bowl. Add enough water to barely
cover the bottom of the pot or bowl.
Modifications
Today, carrot is offered two ways: 3. Cover and steam the carrot sticks until they have
steamed sticks to promote oral softened slightly, but hold together when pressed,
development and mashed carrot about 3 minutes in the microwave or 6 minutes on the
to get food in the belly. If the size
stovetop.
of the sticks makes you nervous,
go ahead and mash the carrot. 4. Set aside 1 to 2 carrot sticks to serve whole. Mash
the rest with the oil.
While pecan is the suggested tree
nut to introduce this week, it’s 5. Grind the pecan into a fine powder. Set aside. How to Serve: Start the meal by letting baby munch on
okay if you’d like to swap it for a
the steamed carrot sticks and scoop the mashed carrot.
different tree nut—or skip a tree
nut introduction altogether. If you
After a few minutes, introduce pecan: wet your finger
choose to skip pecan introduction, then dip it in the pecan powder and offer your finger
take care with recipes that call for to baby. Let baby taste the flavor, then repeat once
pecan by using another tree nut or twice, so the child gets exposure to pecan.
that has been safely introduced. Let baby continue to self-feed on the carrots while you
watch for signs of an allergic reaction. If baby seems
okay after 10 minutes, offer more tastes of pecan.
(If you have already successfully introduced walnut,
the likelihood of pecan allergy is very low — so you can
skip the 10-minute observation.)

Click an icon to see nutrients, age-appropriate sizes, and more: in airtight containers in the refrigerator for 3 days.
Taste the Rainbow: Carrots come in a variety of

colors—when they are available, try red, orange, purple,
Carrot Olive Oil Pecan and yellow carrots to activate the senses.
Beet Strawberry Quinoa Salad None Tree Nut (Pecan)
Prepare the dressing. Juice the lemon and orange.

Ingredients
Measure 1 tbsp (15 ml) of each and store the rest of
• 1 lemon the juices for another use. Whisk the citrus juice, olive
• 1 orange oil, and maple syrup until the dressing is emulsified.
• 2 tbsp (30 ml) olive oil Set aside.
• 1 tsp (5 ml) maple syrup
(optional) Prepare the quinoa. Rinse the quinoa until the water
• ½ c (85 g) dry quinoa runs clear. Bring the quinoa and 1 c (240 ml) of water
• 2 c (480 ml) cooked beets to a boil, then lower the heat to create a simmer.
• 2 c (480 ml) large Cover and cook until the quinoa absorbs most of
strawberries the liquid, about 20 minutes. Remove the pot from
• 2 c (480 ml) arugula
the heat. Keep the pot covered for 5 minutes, then
• ½ c (120 ml) fresh basil
• leaves (optional)
uncover and fluff the quinoa.
• ¼ c (60 ml) unsalted Assemble the salad. Cut the beets into bite-sized
pecans (optional) pieces about the size of your knuckle. Thinly slice
the strawberries. Wash and dry the arugula and
basil leaves. Set aside some unseasoned beets,
strawberries, quinoa, and a large basil leaf for baby.
Season the greens with 1 tbsp (15 ml) of dressing,
then pour the rest over your beets, strawberries, and
quinoa. Assemble your salad and season it with salt
to taste. If you like, serve the salad with toasted
pecans—keep them whole for yourself and grind
1 pecan to sprinkle on baby’s food.
Quinoa Beets Strawberry Basil Pecan Recipe Continued on Next Page →
Beet Strawberry Quinoa Salad (Cont.)
How to Serve: Offer the beets, strawberries, quinoa, and basil leaf and let baby self-feed. Eat your salad alongside the child to model how it’s done.
Your Meal
Baby's Meal
How to Store: Beet Strawberry Quinoa Salad keeps in an airtight container in the refrigerator for 2 days
Prioritize Your Goals: Practicing picking up bite-sized pieces of beet helps baby hone the pincer grasp, but if your goal is to get more food in the belly,
mash the beets with quinoa for baby. Either of these choices is a great way to go.
Pear Two Ways with Ground-Up Pecan Asian Pear Tree Nut (Pecan)
Yield: 1 c (240 ml) fruit

1. Wash, dry, and halve the pear.

Ingredients
• 1 ripe Asian pear
2. Peel the skin and remove the core from one half,
• 1 unsalted pecan then cut the fruit into bite-sized pieces about the size
of your knuckle.
Modifications 3. Keep the skin on the other half and cut the pear
This recipe calls for Asian pear, into ruler-thin slices.
but you can use whatever variety
of apple or pear that is available 4. Grind the pecan to a consistent coarse meal.
to you.
Whichever variety you choose,

make sure that it is very ripe. Ripe
pear is so soft that is mashes
when gently pressed. If ripe pear
is unavailable, use the directions
from Week 3 | Day 16 to prepared
stewed pear.
How to Serve: Offer the pear two ways and let baby
practice picking up and taking bites. When baby is
ready, mash a bite-sized piece of pear with ½ tsp
(1 g) of the ground pecan and offer it to baby on a pre-
loaded spoon. If all is well, offer additional mashed pear
with ground-up pecan.
How to Store: Cut pear keeps in an airtight container

in the refrigerator for 3 days though the skin becomes
brown.
A Boost of Iron: If you would like to round out this

meal and boost iron, add a protein on the side, such as
bean patties, ground lamb, or smashed chickpeas—
Asian Pear Pecan your choice. See more iron-rich food ideas.
Avocado and Roasted Vegetable Salad None Sesame
Tree Nut (Pecan)
Prepare the carrots. Preheat the oven to 400 F (204

Ingredients
C). Wash, dry, peel, and cut the carrots into bite-sized
• 8 medium carrots pieces about the size of your knuckle. Peel and quarter
• 1 large red onion the onion. Toss the carrots and onion with 1 tbsp (15
• 3 tbsp (45 ml) olive oil ml) of oil and the spices. Evenly space the vegetables
• ½ tsp (1 g) ground coriander on a sheet tray and roast until they start to brown,
• ½ tsp (1 g) ground cumin
about 20 minutes. Remove the tray from the oven.
• ¼ tsp (½ g) ground turmeric
• 1 tbsp (15 ml) lemon juice Prepare the dressing. Whisk the remaining 2 tbsp
• 2 tsp (10 g) sesame tahini (30 ml) of oil, lemon juice, and sesame tahini until
• 2 c (480 ml) baby spinach smooth. Set aside a spoonful of dressing to drizzle on
• 1 ripe avocado
baby’s food, then season the rest for yourself with salt
• ¼ c (60 ml) unsalted
pecans
to taste. Set aside.
Assemble the salad. Halve and peel the avocado,
Modifications then cut the flesh into bite-sized pieces. Set aside
Use this recipe as a template, some avocado and carrot for baby and drizzle with
swapping carrot for beet, kohlrabi, baby’s dressing. Wash, dry, and toss the spinach with
or turnip to make a quick and 1 tbsp (15 ml) of your dressing. Top of the greens
easy nourishing salad. with the avocado and carrot, then drizzle the rest of
the sauce over the salad. If you like, sprinkle toasted
pecans on top—keep them whole for yourself and
grind them into a powder for baby.
Carrots Onion Olive Oil Lemon Sesame Avocado Pecan Recipe Continued on Next Page →
Avocado and Roasted Vegetable Salad (Cont.)
How to Serve: Offer the bite-sized pieces of avocado and carrot along with a pre-loaded age-appropriate fork on the side for baby. Let the child self-feed
while you eat your salad alongside baby to model how it’s done. If help is needed, pre-load baby’s fork and pass it in the air for the child to grab from you.
Your Meal
Baby's Meal
How to Store: Avocado and Roasted Vegetable Salad keeps in an airtight container in the refrigerator for 2 days.
A Boost of Iron: This salad pairs well with iron-rich proteins, such as canned fish, hard-boiled egg, or smashed chickpeas. See more iron-rich food ideas.
Apple Nut Pancake None Dairy
Egg
with Thinned Nut Butter Sauce Peanut
Sesame
Tree Nut
Yield: 1 pancake + 3 tbsp (45 ml) sauce (Almond, Cashew,
Cook Time: 15 minutes Pecan, Walnut)
Wheat
1. Grab the pancake from the freezer. If you do not

Ingredients
have any leftovers, use the directions from Week 12:
• 1 apple nut pancake Day 82 | Meal 1 to prepare more. Let the pancake
• ½ tsp (3 g) sesame tahini thaw on the counter for 15 minutes or microwave for a
• ½ tsp (3 g) smooth almond few seconds. If the pancake is large, cut it into strips
butter (honey-free) about the size of two adult fingers pressed together
• ½ tsp (3 g) smooth cashew
for baby. If the pancake is small, offer it whole.
butter (honey-free)
• ½ tsp (3 g) smooth peanut 2. Whisk the sesame tahini, almond butter, cashew
butter (honey-free) butter, and peanut butter with 2 tbsp (30 ml) of water
• 1 unsalted pecan until smooth with no clumps.
• 1 unsalted walnut
3. Grind the pecan and walnut to stir into the sauce.
Modifications Drizzle 1 tsp (5 ml) of sauce on the pancake strips.
Swap the medley of nut and seed
butter in this recipe for ready-
made mixed nut butter made with
tree nuts that have been safely
introduced. Just make sure the
store-bought nut butter doesn’t How to Serve: Offer the pancake and let the child self-
have added sugar or honey. feed. Serve the thinned nut and seed butter sauce in a
small bowl that is wide enough for baby’s hands to fit
inside. Show baby how to dip the pancake (or fingers!)
in the sauce and paint on a plate.
Click an icon to see nutrients, age-appropriate sizes, and more: How to Store: Apple Nut Pancakes keep in an airtight
container in the freezer for 2 months.
Homemade Nut and Seed Butters: If you have a high-

Egg Apple Milk Walnut Wheat Almond powered food processor, make homemade nut and seed
butter. Simply toast the nuts and seeds, then grind
them until they are smooth. If the butter seems too
crumbly and dry, add a splash of neutral cooking oil as
you blend. Homemade nut butter keeps in a sterilized
Nutmeg Butter Cashew Peanut Sesame Pecan airtight container in the refrigerator for 3 months.
Peanut-Sesame Noodle Salad Cabbage Peanut
Sesame
Prepare the sauce. Whisk the peanut butter and

Ingredients
tahini. Scoop 2 tsp (30 ml) into a separate bowl and
• 2 tbsp (30 g) sesame tahini whisk with 2 tbsp (30 ml) of water to make sauce for
• 2 tbsp (30 g) smooth baby. Juice the lime, then whisk the juice, soy sauce,
peanut butter (honey-free) maple syrup, and half of the oil into the rest of the
• 1 lime peanut butter-tahini mixture to make sauce for yourself.
• 4 tbsp (60 ml) sesame oil
• 2 tbsp (30 ml) low-sodium Cook the noodles. Soak the rice noodles according
soy sauce to the package’s instructions. Store any ready-made
• 1 tbsp (15 ml) maple syrup seasoning that came with the noodles for another
(optional) use. Drain the noodles. Toss some noodles with baby’s
• 6 oz (168 g) wide rice sauce and toss the rest for yours. If you like, cut
noodles baby’s noodles into 2-in (5 cm)-long strips to make it
• 4 green onions easier for baby to scoop up the food.
• 1 head purple cabbage
• 1 red bell pepper Prepare the cabbage. Cut the cabbage in half, then
• 1 ripe mango cut one half into quarters. Core one quarter, then cut
it in strips: some wide for baby (about the width of
your pointer finger) and some thin for yourself. Store
Modifications
This recipe suggests red cabbage the rest for another use. Steam the cabbage strips for
to brighten the salad, but green baby until soft and pliable.
or white cabbage works, too. Assemble the salad. Finely chop the green onions.
Wash and slice the bell pepper into thin spears,
Wide rice noodles are suggested
discarding the stem, seeds, and pith. Peel and slice
because they are easy for
the mango into thin wedges. Toss the cabbage, green
baby to pick up, but if they are
unavailable, any rice noodle
onions, mango, and pepper with the noodles. If you
will do. like, serve the noodles with toasted peanuts—keep
them whole for yourself and grind 1 or 2 peanuts into
a powder to sprinkle on baby’s food.
Sesame Peanut Noodles Onion Cabbage Bell Pepper Mango Recipe Continued on Next Page →
Peanut-Sesame Noodle Salad (Cont.)
How to Serve: Let baby self-feed on the noodles and vegetables while you eat your portion alongside the child to model how it’s done.
Your Meal
Baby's Meal
How to Store: Peanut-Sesame Vegetable Noodle Salad keeps in an airtight container in the refrigerator for 2 days.
Cottage Cheese with Ground-Up None Dairy
Coconut
Granola + Grapefruit Segments Peanut
Sesame
Yield: 4 c (960 ml) granola + ½ c (120 ml) cheese + ¼ c (60 ml) grapefruit wedges
Tree Nut (Almond,
Cook Time: 45 minutes Cashew, Pecan, Walnut)
Prepare the granola. Preheat the oven to 300 F (149

Ingredients
C). Line a sheet tray with parchment paper. Combine
• 2 c (192 g) rolled oats the oats, nuts, and oil in a mixing bowl. Spread the
• ¼ c (36 g) unsalted almonds mixture in an even layer on the tray. Bake until the
• ¼ c (57 g) unsalted cashews nuts are toasted, about 15 minutes. Transfer the
• ¼ c (36 g) unsalted shelled mixture to a high-powered food processor and let the
peanuts
mixture cool for 15 minutes. Add the coconut flakes,
• ¼ c (25 g) unsalted pecans
• ¼ c (20 g) unsalted walnuts
sesame seeds, and dehydrated fruit, then pulse the
• ½ c (120 ml) coconut oil mixture until the nuts are ground up into a powder. Set
• ½ c (21 g) unsweetened aside 1 tsp (5 ml) of ground-up granola for baby to eat
desiccated coconut flakes today and store the rest.
• ¼ c (36 g) sesame seeds
• 1 ½ c (34 g) freeze-dried
Assemble the meal. Scoop the cottage cheese into
strawberries (optional) baby’s bowl and sprinkle 1 tsp (5 ml) of ground-up
• ½ c (120 ml) low-sodium granola on top. Grab the grapefruit segments from the
cottage cheese refrigerator to offer alongside the meal.
• ¼ c (60 ml) grapefruit
segments
Click an icon to see nutrients, How to Serve: Let baby self-feed on the grapefruit
age-appropriate sizes, and more: segments and cheese. To encourage the use of utensils,
Modifications
Either raw or roasted nuts can pre-load a baby spoon and rest it next to the food for
be used to make granola, and baby to pick up. Alternatively, pass the pre-loaded
it’s okay to mix and match the spoon in the air for baby to grab from you.
nuts and seeds to suit your
baby’s dietary needs. If you have Oats Almond Cashew Peanut
determined that baby has an How to Store: Ground-up Granola keeps in an airtight
allergy to one of the nuts, swap container in the refrigerator for 1 month or in the
it for another one that has been freezer for 6 months.
safely introduced.
Pecan Walnut Coconut Sesame Homemade Granola—A Time Saver: Once allergy to
Freeze-dried strawberry adds
common food allergens is ruled out, regular exposure
color and sweetness, but it is fine
to use a different freeze-dried (ideally twice a week) can help maintain tolerance and
fruit or omit it altogether. may lower the chances of allergies developing later.
Tracking exposure can be a puzzle, and this big batch of
Strawberry Cottage Cheese Grapefruit homemade granola can help you solve it.
Spaghetti Squash "Pasta" Spaghetti Squash Dairy
Soy
Yield: 3 c (720 ml) squash + 2 ½ c (600 ml) sauce

Prepare the sauce. Defrost frozen sauce in the edamame and shredded spaghetti squash for yourself
Ingredients
refrigerator the day before you plan to serve it. and season with salt to taste. Keep warm while baby’s
• 1 spaghetti squash If you do not have any leftover in your freezer, use food cools. When you are a ready to eat, drizzle sauce
• 1 tbsp (15 ml) olive oil the directions on Week 12: Day 78 | Family Meal to on your vegetables and sprinkle parmesan cheese
• ½ c (120 ml) shelled prepare more. Reheat the sauce before serving. on top.
edamame
• 2 ½ c (600 ml) bolognese Prepare the squash. Preheat the oven to 400 F (204
sauce C). Line a sheet tray with parchment paper. Cut the
• 1 tbsp (15 ml) grated squash in half lengthwise. Scoop out the seeds. Coat
parmesan cheese the squash in the oil, then place the halves cut-side
(optional) down on the sheet tray. Use a fork to pierce a few
holes that will let steam escape. Roast until a knife
Modifications easily inserts into the flesh, between 30 and 40
Sweet potato or zucchini minutes. Remove the tray from the oven and flip the
noodles are great substitutes squash so the cut sides face up. Use a fork to pull and
for spaghetti squash, but if both shred the flesh, creating threads that look like pasta.
are unavailable, use your favorite
winter squash. Instead of noodles, Prepare the edamame. Place the edamame in a
serve roasted squash wedges and steamer basket in a pot or a microwave-safe bowl.
use the sauce as a dip. Add enough water to barely cover the bottom of the
pot or bowl. Cover and steam until soft. The edamame
is ready when you can easily mash one with a fork.
Measure 1 tbsp (15 ml) of edamame for baby and
flatten them with your thumb or a fork to split each
one in half. Remove any skins.
Assemble the meal. Set aside some squash for baby
and drizzle some sauce on top. Mix the remaining
Spaghetti Squash Ground Beef Olive Oil Onion Garlic Tomato Edamame Recipe Continued on Next Page →
Spaghetti Squash "Pasta" (Cont.)
How to Serve: Offer the split edamame to hone the pincer grasp and some shredded spaghetti squash and sauce for baby to hand-scoop.
Let baby self-feed while you eat your portion alongside the child to model how it’s done.
Your Meal
Baby's Meal
How to Store: Cooked spaghetti squash keeps in an airtight container in the refrigerator for 3 days.
When to Stop Mashing Edamame: Once baby can connect the tips of the thumb and pointer finger, help baby hone the skill by offering bite-sized pieces
of food, such as cooked edamame that’s been split in two. If the pincer grasp is not yet developed, it’s okay to continue mashing edamame. Or offer both:
split edamame for pincer grasp practice and blended beans to get food in the belly.
Hard-Boiled Egg + Breakfast Hash Rutabaga Egg
Tree Nut (Pecan)
Yield: 2 hard-boiled eggs + 2 c (480 ml) hash

Prepare the egg. Use the directions on Week 2 |

Ingredients
Day 8 to hard-boil the eggs. After the eggs are
• 2 large eggs finished cooking and cool, peel the shells and cut
• 1 large rutabaga 1 egg into bite-sized pieces (about the size of your
• 2 medium carrots knuckle) for baby. Cut the other egg into halves or
• 1 large onion quarters for yourself.
• 1 garlic clove
• 2 tbsp (30 ml) olive oil Prepare the hash. Peel and cut the rutabaga and
• 1 tsp (2 g) paprika (optional) carrots into bite-sized pieces. Peel and finely chop
• 1 unsalted pecan the onion and garlic. Warm the oil in a skillet set on
medium heat. When the oil shimmers, add the onion
Modifications and stir to coat. Cook until the onion softens, about
Today, hard-boiled egg and root 5 minutes. Add the rutabaga and carrots and stir to
vegetables are offered in bite- coat. Cook, stirring occasionally, until the rutabaga
sized pieces to help baby hone starts to brown, about 10 minutes. Stir in the garlic
the pincer grasp and advance and spice and cook until fragrant, about 1 minute.
chewing and swallowing skills. How to Serve: Offer the egg and breakfast hash with a
Set aside some hash and bite-sized pieces of egg pre-loaded spoon on the side. Let baby self-feed while
If you feel that baby is not ready,
it’s okay to finely chop the egg
for baby and season the rest for yourself with salt you eat your portion alongside baby to model how
and mash the vegetables. to taste. Finely grind the pecan to sprinkle on top of it’s done.
baby’s hash.
No rutabaga? Use kohlrabi, sweet How to Store: Breakfast Hash keeps in an airtight
potato, turnip, or white potato— container in the refrigerator for 3 days. Hard-boiled
or a mix of root vegetables to
eggs keep in an airtight container in the refrigerator
make breakfast hash.
for 1 week.
Does Baby Struggle to Pick Up Bite-Sized Pieces?

Don’t worry—it’s normal. The pincer grasp (where the
tips of the thumb and pointer finger meet) typically
Click an icon to see nutrients, age-appropriate sizes, and more: develops around 9 months of age, but some babies
develop it later. If baby gets frustrated by trying to pick
up the small pieces, offer the food two ways: larger
pieces that are easier for baby to grab and munch, and
bite-sized pieces to hone the pincer grasp. Check out
Egg Rutabaga Carrot Onion Garlic Olive Oil Pecan more ways to develop the pincer grasp.
Farmer's Lunch None Finned Fish
Wheat
Yield: 3 c (720 ml) salad + 3 slices toast

Prepare the dressing. Whisk the oil, vinegar, and

Ingredients
maple syrup until the dressing is emulsified. Season
• 2 tbsp (30 ml) olive oil with salt and pepper to taste.
• 1 tbsp (15 ml) apple cider
vinegar Prepare the vegetables. Rinse the beans, then set
• 1 tsp (5 ml) maple syrup aside a few for baby, and, if you like, flatten them with
(optional) your thumb to minimize the choking risk. Toss the rest
• 1 c (240 ml) cooked kidney of the beans with the dressing. Wash, dry, and cut
beans the tomatoes into bite-sized pieces. Cut 2 cucumbers
• 3 small cucumbers into bite-sized pieces for yourself and 1 cucumber
• 2 large tomatoes into rectangular strips about the thickness of your
• 4 sprigs fresh parsley
pinky finger for baby. Set aside baby’s cucumbers and
• 1 4 ½-oz (125 g) tin
boneless sardines
tomatoes and toss the rest with the seasoned beans
• 3 slices wheat bread for yourself. Wash, dry, and finely chop the parsley to
mix in.
Prepare the sardines. Open the tin and rinse the
fish. The tiny bones are edible and full of nutrition
but remove them if they make you nervous. Keep one
whole sardine to offer as finger food to baby and chop
the rest for yourself.
Assemble the meal. Toast the slices of bread. Cut 1
slice into strips for baby. Pile the seasoned vegetables
and chopped sardines on top of your slice of toast.
Drizzle more olive oil on top.
Kidney Beans Cucumber Tomato Parsley Sardines Bread Recipe Continued on Next Page →
Farmer's Lunch (Cont.)
How to Serve: Offer the unseasoned beans, cucumbers, sardine, tomatoes, and toast as finger food. Let baby self-feed while you eat your portion
alongside the child to model how it’s done.
Your Meal
Baby's Meal
How to Store: Farmer’s Lunch keeps in an airtight container in the refrigerator for 2 days.
Mix and Match Vegetables: A farmer’s lunch uses whatever food is on hand. Go ahead and modify this recipe to make use of whatever leftover
vegetables you have in your refrigerator and freezer.
Weeks 14 + 15
Weeks 14 + 15: Meal Plan Overview
Coconut
Dairy
Egg
Banana Spears Finned Fish
Cod
92 Coconut Chia Seed Pudding Lemony Cod Cakes Peanut
Celery
with Ground-Up Granola Sesame
Pecan, Walnut)
Wheat
Avocado Toast for Two Queso Fresco Dairy
93 Elotes (Corn on the Cob)
Tomato Two Ways Ancho Chili Wheat
Coconut
Dairy
Mixed Nut and Seed Butter Swirl Bowl Sour Cream Peanut
94 Vegetarian Burrito Bowl
Orange Segments Chipotle Sesame
Tree Nut (Almond, Pecan,
Walnut)
Sweet Potato Two Ways
95 Mushroom and Veggie Tacos Hazelnut Tree Nut (Hazelnut)
with Ground-Up Hazelnut
Cauliflower Two Ways Jicama
96 Watermelon Jicama Salad Tree Nut (Hazelnut)
with Ground-Up Hazelnut Watermelon
Dairy
Fig or Pear Yogurt Bowl Fig Egg
97 Egg-Tofu-Kimchi Fried Rice Sesame
with Ground-Up Hazelnut Kimchi Soy
Tree Nut (Hazelnut)
Dairy
Egg
Spiced Cauliflower Florets Finned Fish
98 Mackerel Salad Sandwich Mackerel
Tofu Egg Strips Soy
Tree Nut (Hazelnut)
Wheat
Meal plan continued on next page →

Weeks 14 + 15: Meal Plan Overview
Dairy
Finned Fish
Pumpkin Spice Swirl Bowl Peanut
99 with Ground-Up Granola Buttery Cod and Potato Bake None Sesame
Quartered Blackberries Tree Nut (Almond, Cashew,
Hazelnut, Pecan, Walnut)
Wheat
Dairy
Egg
Hard-Boiled Egg Two Ways Peanut
100 Mixed Nut Butter "Paint" Pizza Party Pizza Sesame
Rainbow Pepper Spears Tree Nut (Almond, Cashew,
Wheat
Congratulations! You are almost finished with the first 100 days of starting solids! You may
wonder though, where do you go from here?
Every baby is unique and learning how to eat solid foods and participate in family meals at
the table takes lots of practice and time. Your baby may be just getting started, and it is okay if the child is still learning how to pick up and
bring food and utensils to the mouth on their own. Other babies may be so good at picking up small, bite-sized pieces of food that they are
shoveling food in the mouth—a sign that it’s time to move back up in size to encourage biting and chewing practice. Use this plan to repeat
menus and strategies to build baby’s skills on your own pace. Also remember, baby’s skills need not be perfect—there is a world of food for
you to share with baby and this is just the beginning.


Weeks 14 + 15: Ingredient List

Boneless Cod 2 lbs (908 g) fresh or frozen, not canned or dried, skin on or off
Mackerel (Canned) 2 5-oz (142-g) cans boneless, ideally North Atlantic or chub, packed in oil or water
Queso Fresco 4 oz (112 g) substitute queso blanco or fresh goat cheese
Sour Cream ½ c (120 ml) substitute plain yogurt
Whole Milk 1 ¼ c (300 ml) ideally "whole" milk rather than 1%, 2%, or skim milk

Ancho Chili Powder (Optional) 1 tsp (2 g) substitute another chili powder or sweet paprika
Black Beans (Canned) 1 15-oz (425 g) can substitute dry black beans cooked from scratch
Chipotle Chili Powder (Optional) 2 tsp (4 g) substitute another chili powder or sweet paprika
Corn Tortillas (Small) 1 package corn not wheat, ideally 6-inch tortillas
Dijon Mustard (Honey-Free) 2 tsp (10 ml) substitute any variety (honey-free)
Pizza (Frozen or Take-Out) 1 large pizza ideally with low sodium toppings, such as mozzarella and vegetables
Pumpkin Purée 1 15-oz (425-g) can substitute canned squash purée or freshly cooked squash purée
Smooth Mixed Nut Butter (Honey-Free) 1 tsp (5 g) substitute homemade with nuts and seeds of your choice
Store-Bought Mayonnaise (Honey-Free) 3 tbsp (45 ml) substitute plain yogurt
Tomato Sauce (Low Sodium) ½ c (120 ml) substitute crushed tomatoes or passata
Unsalted Hazelnut ⅓ c (80 ml) substitute any tree nut that has been safely introduced
Back to Table of Contents | Back to Weeks 14 + 15: Meal Plan Overview ©2023 Solid Starts Inc | 256
Weeks 14 + 15: Ingredient List (Cont.)

Baby Spinach (Optional) ½ c (120 ml) substitute butter lettuce or romaine lettuce
Banana 1 whole any variety
Bell Pepper 5 whole mix of colors
Blackberries (Large) 1 pint substitute blueberries (fresh or frozen)
Celery (Optional) 1 stalk
Cilantro 8 sprigs substitute fresh parsley
Corn on the Cob 6 ears fresh or frozen
Fresh Figs 3 whole substitute ripe pear or stewed apple
Fresh Parsley 5 sprigs
Garden Peas (Shelled) 1 c (240 ml) fresh or frozen, substitute edamame
Garlic 1 clove substitute ½ tsp (1 g) garlic powder (not granules)
Green Onion 1 bunch any variety
Hot Pepper or Green Chile Pepper (Optional) 1 whole fresno, serrano, or another spicy variety
Jicama 1 whole substitute cucumber
Kimchi ¼ c (60 ml) substitute sauerkraut
Portobello Mushroom 2 caps substitute 4 oz (112 g) button mushrooms
Sweet Potato (Large) 3 whole substitute yam
Tofu (Firm or Extra-Firm) 1 14-oz (400-g) package packed in water, minimal added ingredients
Watermelon 1 whole whole not pre-cut, substitute cantaloupe or any melon variety
Waxy Potatoes (Large) 2 lb (908 g) substitute starchy (russet) potatoes
Weeks 14 + 15: Ingredient List (Cont.)

Breadcrumbs (Low-Sodium) 1 ½ c (168 g) substitute breadcrumbs made from scratch with wheat bread
Chia Seed Pudding ½ c (120 ml) see batch recipe on Week 13 | Day 86 | Meal 1
Coriander ¼ tsp (½ g) pre-ground or whole seeds to grind at home
Cumin 1 ½ tsp (3 g) pre-ground or whole seeds to grind at home
Garlic Powder (Optional) ½ tsp (1 g) powder not granules
Ground Cinnamon (Optional) 1 tsp (2 g) any variety
Ground Nutmeg ½ tsp (1 g) substitute ground cinnamon
Ground Turmeric ⅛ tsp (¼ g) substitute 2 inch (2 cm) freshly grated turmeric
Ground-Up Granola 4 tsp (20 ml) see batch recipe on Week 13 | Day 90 | Meal 1
Paprika 1 tsp (2 g) any variety
Sesame Oil ¼ c (60 ml) any variety
Sesame Tahini 1 ½ tsp (8 g) substitute sesame seeds
Smooth Almond Butter (Honey-Free) ½ tsp (3 g) creamy or smooth (not "chunky") with no added sweeteners
Smooth Cashew Butter (Honey-Free) ½ tsp (3 g) creamy or smooth (not "chunky") with no added sweeteners
Smooth Peanut Butter (Honey-Free) ½ tsp (3 g) creamy or smooth (not "chunky") with no added sweeteners
Unsalted Hulled Pumpkin Seeds 2 tbsp (16 g) substitute sunflower seeds
Unsalted Hulled Sunflower Seeds (Optional) 1 tsp (3 g) raw or roasted, substitute chia, hemp, or pumpkin seed
Unsalted Pecan 2 nuts substitute any tree nut that has been safely introduced
Unsalted Walnut 2 nuts substitute any tree nut that has been safely introduced
Unsweetened Desiccated Coconut Flakes
1 tsp (2 g) dried and finely shredded, not "chips" which are choking hazards
(Optional)
White Rice 1 ¾ c (350 g) short or long grain, ideally basmati (which is lower in arsenic)
Banana Spears + Coconut Chia Seed None Coconut
Peanut
Pudding with Ground-Up Granola Sesame
Tree Nut (Almond,
Yield: 3-4 banana spears + ½ c (120 ml) pudding
Cashew, Pecan, Walnut)
Prepare the chia seed pudding. Grab the chia seed

Ingredients
pudding from the refrigerator and scoop some into
• ½ c (120 ml) chia seed baby’s bowl. If you do not have any leftover chia seed
pudding pudding, use the directions on Week 13 | Day 86 | Meal 1
• 1 ripe banana to prepare more.
• 2 tsp (10 ml) ground-up
granola Prepare the banana. Cut the banana in half
crosswise, then peel one half and store the other
Click an icon to see for a future meal—or snack on it as baby eats.
nutrients, age-appropriate Cut the banana half into spears. One quick way to
sizes, and more: do this: poke your index finger into the center of the
cut side and push. The pressure naturally splits the
fruit into spears. Grab the ground-up granola from
the refrigerator or pantry. If you do not have any
leftover, use the directions on Week 13 | Day 90 |
Oats Almond Meal 1 to prepare more. Roll the spears in the granola
to add grip, then stick a spear or two in the chia seed
pudding so it’s ready for baby to grab.
Cashew Peanut
How to Serve: Offer the chia seed pudding with banana
spears and let baby self-feed. To encourage the use of
utensils, pre-load a spoon and rest it next to the bowl
Pecan Walnut spoon in the air for baby to grab from you.
How to Store: Cut banana keeps in an airtight container

in the refrigerator for up to 3 days.
Coconut Sesame
Experiment with Flavor: Spice up chia seed pudding
with spices like allspice, cardamom, cinnamon, ginger, or
nutmeg. The creamy sweetness of banana and coconut
mellows the bold flavor—an easy way to introduce
Banana Chia Seeds these seasonings.
Lemony Cod Cakes Cod Celery Dairy
Egg
Finned Fish
Wheat
Yield: 8-10 cakes
Cook Time: 1 hour
Cook the cod. Place the cod in a skillet. Add enough to avoid overcrowding. Gently lay some cakes in the
Ingredients
water to fill the pan with 1 inch of water. Wash, dry, skillet and let them cook until the bottoms are golden.
• 1 lbs (454 g) boneless zest, and halve the lemon. Thinly slice one half and Flip the cakes to brown the other side. Transfer the
skinless cod lay the slices on top of the cod. Juice the other half cakes to the tray.
• 1 lemon and reserve the juice and zest for the cakes. Cover the
• 1 large onion (optional) skillet and bring the water to a simmer. Cook until a
• 1 celery stalk (optional)
knife inserted into the thickest part of the fish reveals
• 2 large eggs
no translucent flesh, between 8 and 12 minutes. Use
• ½ c (120 ml) plain yogurt a food thermometer to check that the fish’s internal
• 1 c (112 g) low-sodium temperature has reached 145 F (63 C). Transfer the
breadcrumbs fish to a mixing bowl to cool.
• 1 tsp (2 g) paprika (optional)
• ½ tsp (3 g) salt (optional)
Assemble the cakes. Peel and chop the celery and
onion. Warm 1 tbsp (15 ml) of oil in a skillet set on
medium heat. When the oil shimmers, stir in the onion
Modifications and celery. Cook until the onion has softened, about
Swap cod for haddock,
5 minutes. Mash and mix the cod, onion, celery, lemon
halibut, or any meaty white
fish. Either fresh or frozen
juice, lemon zest, eggs, yogurt, breadcrumbs, spice,
fish works just fine. and salt to form a paste. Set a large plate next to the
mixing bowl, then form the cakes: scoop a spoonful
of batter (3 tbsp or 45 ml) and use your hands to
shape it into a patty, then place the cake on the plate.
Repeat.
Cook the cakes. Set a tray lined with a paper towel
next to the stovetop. Warm the remaining oil in
a skillet set on medium-high heat. When the oil
shimmers, begin cooking the cod cakes in batches
Cod Lemon Onion Celery Olive Oil Egg Yogurt Bread Recipe Continued on Next Page →
Lemony Cod Cakes (Cont.)
How to Serve: Once the cakes are cooled, stick one in the yogurt and offer it to baby. Let the child self-feed while you eat some cod cakes to model
how it’s done.
Your Meal
Baby's Meal
How to Store: Lemony Cod Cakes keep in an airtight container in the refrigerator for 3 days or in the freezer for 2 months. Uncooked or cooked cod cakes
can be frozen. Use this trick to keep them from sticking together: freeze the cakes on a sheet tray, and after they are frozen, transfer the cakes to an
airtight container and store in the freezer.
To Salt or Not: This recipe calls for a touch of salt because the cod cakes are easily shared as a family, and the extra seasoning enhances the flavor for
adults and older children. An occasional taste of food with added salt is not going to hurt baby, but it is okay if you would like to reduce or omit the salt.
Your choice!
Avocado Toast for Two + Tomato Two Ways None Wheat
Yield: 2 toasts + 4-6 wedges

Prepare the toasts. Toast the bread. Halve and peel

Ingredients
the avocado. Slice one of the halves into spears. Keep
• 2 slices wheat bread the other half whole for baby. Mash 1 spear and thinly
• 1 avocado spread the avocado on one slice of toast for baby,
• 1 lime (optional) then cut the toast into strips about the size of two
• 1 tsp (5 ml) olive oil adult fingers pressed together. Mash the remaining
(optional)
spears on your slice of toast. Juice the lime, then
sprinkle 1 tsp (5 ml) of juice over the toasts and store
• 1 large tomato the rest. Sprinkle olive oil and sunflower seeds (ground
up into a fine powder for baby) on top. Season your
toast with salt to taste.
Modifications
Today, hard-boiled egg and root Prepare the tomato. Wash and halve the tomato.
vegetables are offered in bite- Cut one half into wedges. Cut the other half into bite-
sized pieces to help baby hone sized pieces.
the pincer grasp and advance
chewing and swallowing skills.
If you feel that baby is not ready,
it’s okay to finely chop the egg
and mash the vegetables.
No rutabaga? Use kohlrabi, sweet

potato, turnip, or white potato—
or a mix of root vegetables to
make breakfast hash. How to Serve: Offer the toast strips and tomato two
ways to baby. Let the child self-feed as you eat your
toast alongside baby to model how it’s done.
How to Store: Cut tomato keeps in an airtight container

Iron-Fortified Breads: Bread can be an excellent way to

boost key nutrients in baby’s diet, including iron. Some
breads are fortified with iron, while others contain lots
Bread Avocado Lime Olive Oil Sunflower Seeds Tomato of nuts and seeds, which are naturally packed with iron.
Elotes (Corn on the Cob) Queso Fresco Ancho Chili Dairy
Yield: 4 cobs
Prepare the corn. Peel the corn husks and silky

Ingredients
threads from the cobs. Rinse the cobs. Pat dry. Use
• 6 ears corn on the cob a sharp knife to remove the stem end and the pointy
• 1 lime end of each cob, then slice one cob into 3 rounds
• 4 tbsp (56 g) unsalted for baby. Steam or boil the corn until the kernels are
butter bright yellow and soft, about 10 minutes.
• 4 oz (112 g) queso fresco
• ¼ tsp (½ g) ancho chili Assemble the elotes. While the corn is cooking,
powder (optional) prepare the toppings. Zest the lime. Mash the butter,
lime zest, and the chili powder. Crumble the cheese
Modifications on a plate. Remove the corn from the pot and slather
This recipe makes enough corn the lime-butter mixture on the cobs while they are still
for today’s meal and the burrito warm. Roll the cobs in the crumbled cheese.
bowls tomorrow. If you want to
skip the burrito bowls, use only 3
ears of corn to make the elotes.
Queso blanco and queso fresco

are one in the same. If you can’t
find either one, use fresh goat
cheese.
Ancho chili powder tastes smoky

and less fiery than other hot
peppers like cayenne. If ancho
chili powder is not available,
use paprika.
Corn Lime Butter Queso Fresco Recipe Continued on Next Page →
Elotes (Corn on the Cob) (Cont.)
How to Serve: Offer the elotes to baby as finger food. Let the child self-feed as you eat your cob alongside the child to model how it’s done.
Your Meal
Baby's Meal
How to Store: Cooked corn cobs keep in an airtight container in the refrigerator for 3 days.
Babies Can Eat Spicy Food: The sensory experience helps build familiarity with fiery flavor, which can ease emotions around food during toddlerhood.
It’s important to start small: just a pinch is enough for baby to taste the heat.
Mixed Nut and Seed Butter Swirl Bowl None Coconut
Dairy
+ Orange Segments Peanut
Sesame
Yield: ½ c (120 ml) yogurt + 4-6 wedges
Tree Nut (Almond,
Cashew, Pecan, Walnut)
1. Whisk the almond butter, cashew butter, peanut

Ingredients
butter, and sesame tahini with 2 tbsp (30 ml) of
• ½ tsp (3 g) smooth almond yogurt until smooth with no clumps.
butter (honey-free)
• ½ tsp (3 g) smooth cashew 2. Grind the pecans and walnuts, then stir the
butter (honey-free) ground nuts into the thinned nut butter.
butter (honey-free)
3. Swirl the thinned nut butter into baby’s yogurt.
• ½ tsp (3 g) sesame tahini Sprinkle coconut flakes on top.
• 2 unsalted pecans 4. Peel the orange rind. Cut the flesh from each
• 2 unsalted walnuts
membrane. Remove any seeds. Set aside 1 or 2
• 1 large orange
segments for baby’s meal and store the rest.
desiccated coconut
flakes (optional)
How to Serve: Offer the yogurt and orange segments

and let baby self-feed.
How to Store: Cut orange keeps in an airtight container

Make Your Own Mixed Nut Butter Mixed nut butter is

Click an icon to see nutrients, age-appropriate sizes, and more: one of the easiest ways to maintain regular exposure to
common food allergens once they are safely introduced.
Some grocers carry it, but if it is not available, simply
blend nuts into a smooth paste, then store in a
sterilized airtight container in the refrigerator, where it
Almond Cashew Peanut Sesame Pecan Walnut Yogurt Orange Coconut keeps for 3 months.
Vegetarian Burrito Bowl Sour Cream Chipotle Dairy
Yield: 3 burrito bowls + 2 ½ c (600 ml) extra rice

Prepare the rice. Rinse the rice, then soak for 30 Assemble the bowls. Peel and cut the avocado into
Ingredients
minutes. Drain. Bring the rice and 2 ¼ c (520 ml) of bite-sized pieces. Scoop some rice into baby’s bowl
• 1 ¾ c (350 g) dry basmati fresh water to a boil, then lower the heat. Cover and and some into yours. Top with avocado, black beans,
rice simmer until the rice has absorbed the water, about salsa, and a dollop of sour cream. If you like, mash the
• 3 ears cooked corn on the 10 minutes. Remove the pot from the heat. Let the ingredients in baby’s bowl. Nestle one of the corn on
cob rice sit in the pot with the cover on for 5 minutes, the cob rounds on the side and add the corn kernels
• 2 limes
then uncover and fluff the rice. Set aside some rice for to yours.
• 1 tsp (2 g) chipotle powder
(optional)
baby’s meal today and later in the week. Season yours
• 1 large onion with salt to taste.
• 1 green chili or hot pepper Prepare the corn. Grab the corn on the cob from the
(optional)
• 1 large tomato
• 4 sprigs fresh cilantro
directions on Week 14 | Day 93 | Meal 2 to prepare
• 1 ripe avocado more. Cut one cob into 2 or 3 rounds for baby. Cut off
• 1 15-oz (425 g) can black the kernels from the other cobs. Juice the limes, then
beans mix half of the juice, chipotle powder, and salt to taste
• ½ c (120 ml) sour cream with the corn kernels.
Prepare the salsa. Finely chop one quarter of the
Modifications onion, then store the rest for later. Cut the pepper
This recipe makes plenty of rice lengthwise, discard the seeds, and finely chop the
for today’s meal and fried rice flesh. Quarter the tomato, then scoop out the seeds
later in the week. If you want
and pulp and finely chop the flesh. Finely chop the
to skip the fried rice, halve the
amount of rice.
cilantro. Mix the onion, pepper, tomato, and cilantro
with the remaining lime juice. Set aside some salsa
for baby, then season the rest for yourself with salt
to taste.
Rice Corn Lime Chipotle Onion Tomato Cilantro Avocado Black Beans Recipe Continued on Next Page →
Vegetarian Burrito Bowl (Cont.)
How to Serve: Stick a baby spoon in the burrito bowl and offer the bowl and corn cob rounds to baby. Let the child self-feed as you eat your bowl
alongside baby to model how it’s done.
Your Meal
Baby's Meal
How to Store: Burrito Bowls keep in an airtight container in the refrigerator for 3 days.
Prioritize Your Goals: Touching and trying to scoop rice builds the senses and familiarity with the food, but if your goal is to get food in the belly, mash
baby’s rice with avocado and sour cream. This way, the rice sticks to the foods, making it easier for baby to self-feed.
Sweet Potato Two Ways Hazelnut Tree Nut (Hazelnut)

Yield: 1 c (240 ml)
1. Wash, peel, and cut the sweet potato into spears

Ingredients
• 1 large sweet potato
• ½ tsp (1 g) ground 2. Place the spears in a steamer basket in a pot or
cinnamon (optional) a microwave-safe bowl. Add enough water to barely
• 1 unsalted hazelnut cover the bottom of the pot or bowl.
3. Cover and steam the spears until they are easily
Modifications pierced with a knife, about 4 minutes in the microwave
Hazelnuts come with the skin on and 8 minutes on the stovetop.
or off. Either works!
4. Once the spears are cool enough to touch, cut
While hazelnut is the suggested 2 spears into bite-sized pieces. If you like, sprinkle
tree nut to introduce this week, cinnamon on the potato.
it’s okay if you’d like to swap it
for a different tree nut—or skip a 5. Grind the hazelnut into a fine powder. If the
tree nut introduction altogether. hazelnut has skin, it’s okay to grind the skin with
If you choose to skip hazelnut the nut. If you prefer to remove it, rub the nut with
How to Serve: Start the meal by letting baby munch
introduction, take care with a paper towel until the skin slides off.
recipes that call for hazelnut by
on the sweet potato spears and practice picking up
using another tree nut that has the bite-sized pieces. After a few minutes, introduce
been safely introduced. hazelnut: wet your finger then dip it in the hazelnut
powder and offer your finger to baby. Let baby taste
the flavor, then repeat once or twice, so that the child
gets exposure to hazelnut. Let baby continue to self-
feed on the sweet potato while you watch for signs
of an allergic reaction. If baby seems okay after
10 minutes, offer more tastes of hazelnut.
How to Store: Sweet potato spears keep in an airtight

A Boost of Iron: If you want to round out this meal

patties, ground lamb, or smashed chickpeas — your
Sweet Potato Cinnamon Hazelnut choice. See more iron-rich food ideas.
Mushroom and Veggie Tacos None None
Yield: 4 tacos
Cut the vegetables. Line a sheet tray with parchment.

Ingredients
Peel and cut the sweet potatoes into bite-sized
• 2 bell peppers pieces. Wash, dry, and halve the peppers, then remove
• 2 sweet potatoes the stem, seeds, and pith and cut the flesh into thin
• 2 portobello mushrooms strips. Wash and wipe any grit from the mushroom
• 2 tbsp (30 ml) olive oil caps, then cut the caps into strips about the size of
your pointer finger.
(optional)
• ½ tsp (1 g) chipotle powder Cook the vegetables. Preheat the oven to 400 F (204
(optional) C). Coat the mushrooms and vegetables in oil and
• 1 c (240 ml) cooked black spices. Evenly space the mushrooms and vegetables
beans
on a sheet tray. Roast for 10 minutes, then remove
• 4 fresh corn tortillas
• 2 tbsp (16 g) hulled
the tray from the oven, flip the mushrooms and
unsalted pumpkin seeds vegetables, and roast until the potatoes are easily
• 2 sprigs fresh cilantro pierced with a fork, about 10 minutes more. Set aside
(optional) some mushrooms and vegetables for baby. Season
• 1 lime (optional) yours with salt to taste.
Assemble the tacos. For baby, spread a thin layer of
mashed beans on one tortilla, then cut the tortilla into
together. Grind some pumpkin seeds into powder
to sprinkle on top. Set aside the tortilla strips with
some more black beans and baby’s mushrooms and
vegetables. Assemble your tacos, adding pumpkin
seeds, lime juice, cilantro leaves, and any other
seasonings—like hot sauce!
Bell Pepper Sweet Potato Mushroom Chipotle Black Beans Tortilla Pumpkin Seeds Cilantro Recipe Continued on Next Page →
Mushroom and Veggie Tacos (Cont.)
How to Serve: Let baby munch on the strips of mushroom, pepper, and tortilla and practice picking up the beans and bite-sized pieces of sweet potato.
As baby self-feeds, eat alongside the child to model how it’s done.
Your Meal
Baby's Meal
How to Store: Cooked black beans, cooked mushrooms, and cooked bell pepper and sweet potato keep in airtight containers in the refrigerator for 3 days.
World of Mushrooms: It’s okay if you would like to offer button mushrooms, cremini mushrooms, oyster mushrooms, shiitake mushrooms, and more
varieties that have been safely cultivated. If you have a question about a specific variety, search for the mushroom in the free First Foods® database.
Cauliflower Two Ways None Tree Nut (Hazelnut)

Yield: 3 c (720 ml)
1. Wash the cauliflower. Cut off the florets from the

Ingredients
primary stem. Set aside 1 c (240 ml) of florets for baby
• 1 head cauliflower to eat today and store the rest for later.
• ½ tsp (2 ml) olive oil
• (optional) 2. Place the florets in a steamer basket in a pot or
• 2 unsalted hazelnuts a microwave-safe bowl. Add enough water to barely
cover the bottom of the pot or bowl.
3. Cover and steam the florets until they have
softened slightly, but hold together when pressed,
stovetop.
4. Mash small florets (around 1 inch in diameter) and
olive oil by hand or in a food processor until smooth.
5. Grind the hazelnut into a fine powder. If the
hazelnut has skin, it’s okay to grind the skin with the
nut. If you prefer to remove it, rub the nut with a paper
How to Serve: Let baby munch on large florets. When
towel until the skin slides off.
baby is ready, serve hazelnut: mix the hazelnut powder
into a spoonful of mashed cauliflower, then offer the
mash on a pre-loaded spoon for baby to grab from
you. Let baby continue to munch on the florets as you
watch for symptoms of an allergic reaction. If baby
seems okay after a few minutes, offer more hazelnut-
cauliflower mash.
How to Store: Cooked cauliflower keeps an airtight

for 2 months.
A Boost of Iron: If you want to round out this meal

patties, ground lamb, or smashed chickpeas – your
Cauliflower Olive Oil Hazelnut choice. See more iron-rich food ideas.
Watermelon Jicama Salad Watermelon Jicama None
Prepare the watermelon. Wash and dry the melon.

Ingredients
Cut the melon into quarters, then cut off the rind.
• 1 whole watermelon Cut the melon into sticks about the size of your
• 1 large jicama pointer finger and remove the seeds. If the size of
• 2 green onions the sticks makes you nervous, cut the melon into
• 2 sprigs fresh cilantro rectangular strips about the thickness of your pinky
(optional)
finger. Set aside 3 c (720 ml) of watermelon sticks and
• ½ tsp (1 g) ancho chili
powder (optional)
store the rest for later.
• 1 lime Prepare the jicama. Peel the skin, then cut the flesh
into thin rectangular strips about the thickness of your
Modifications pinky finger.
Swap watermelon for cantaloupe,
papaya, or your favorite melon. Assemble the salad. Wash, dry, and finely chop the
It’s okay to offer pre-cut melon, green onions and cilantro. Place the watermelon,
though it is more susceptible to jicama, onion, herb, and chili powder in a mixing bowl.
harmful bacteria.* Whether you Halve the lime and squeeze the juice over the salad.
buy a whole or pre-cut melon, Toss to coat. Let the salad marinate for 15 minutes
wash it before offering it to baby. so the seasonings infuse the melon and jicama with
flavor. Set aside some salad for baby then season
No jicama? Cucumber makes a
great stand-in.
*Outbreak of Salmonella Infections
Linked to Pre-Cut Melons. (2019). CDC.
https://www.cdc.gov/salmonella/
carrau-04-19/index.html
Watermelon Jicama Onion Cilantro Lime Recipe Continued on Next Page →
Watermelon Jicama Salad (Cont.)
How to Serve: Offer the salad to baby and let the child self-feed. Eat your portion alongside baby to model how it’s done.
Your Meal
Baby's Meal
How to Store: Watermelon Salad keeps in an airtight container in the refrigerator for 3 days.
A Boost of Iron: This salad pairs well with iron-rich proteins, such as black-eyed peas, goat cheese, and shredded chicken—perfect fillings for tacos!
See more iron-rich food ideas.
Fig or Pear Yogurt Bowl Fig Dairy
Tree Nut (Hazelnut)
Yield: ½ c (120 ml) yogurt + ½ c (120 ml) fruit
1. Wash the figs, then decide how to serve them.

Ingredients
• 5 fresh figs
2. Small, firm figs need to be thinly sliced or mashed
• ½ c (120 ml) plain yogurt to reduce the risk. Alternatively, figs may be served
• 2 unsalted hazelnuts whole if they are very large (big enough that baby
cannot fit the whole fig in the mouth) and very ripe.
Modifications 3. To check if figs are ripe enough to serve whole, give
Make sure to buy fresh figs, the fig the squish test: press the fig between your
not dried figs, as dried fruit is fingers to make sure it gives with slight pressure. If
a common choking hazard for you must press hard for the fig to give, it is too firm to
babies and toddlers. serve whole and should be thinly sliced or mashed.
If you do not have fresh figs, 4. Scoop the yogurt into baby’s bowl and top with
substitute ripe pear that is so soft some figs.
it mashes when gently pressed.
5. Grind the hazelnut into a fine powder. If the
hazelnut has skin, it’s okay to grind the skin with the
nut. If you prefer to remove it, rub the nut with a paper
towel until the skin slides off. Sprinkle the ground-up
hazelnut on top of baby’s yogurt.
How to Serve: Stick a baby spoon in the yogurt so it is

ready for baby to grab. Offer the yogurt and figs and
let baby self-feed.
How to Store: Cut figs keep in an airtight container in

the refrigerator for 3 days.

Fig Skins Are Fine: Don’t worry about the skin on fresh
figs. The skin not only provides structure for baby as the
gums scrape away the flesh, but also builds familiarity
with texture, which can ease emotions during the
opinionated toddler years to come.
Fig Yogurt Hazelnut
Egg-Tofu-Kimchi Fried Rice Kimchi Dairy
Egg
Sesame
Soy
Assemble the ingredients. Grab the rice from the Assemble the rice. Scoop some rice into baby’s bowl.
Ingredients
refrigerator. If you do not have any leftover, use the Season the rest for yourself with soy sauce and kimchi
• 2 ½ c (600 ml) cooked directions on Week 9 | Day 57 | Meal 3 to prepare to taste. Keep warm while baby’s food cools. Before
basmati rice more. Open the package of tofu and cut 7 oz (196 g) serving, finely chop enough kimchi to yield 1 tsp (5 ml)
• 7 oz (196 g) extra-firm tofu of tofu from the main block (1 ounce is approximately to mix into baby’s fried rice. If you like, rinse the kimchi
• 3 large eggs equal in size to an adult thumb) then store the rest for baby to remove some of the heat. Grind sesame
• 2 green onions
for later. Rinse, dry, and cut the tofu into bite-sized seeds into a fine powder to sprinkle on top.
• 1 garlic clove
• ¼ c (60 ml) sesame oil
pieces. Whisk the eggs. Peel and finely chop the onion
• 2 tbsp (30 ml) unsalted and garlic.
butter Cook the fried rice. Warm 1 tbsp (15 ml) of oil in a
• 1 c (240 ml) garden peas
non-stick skillet set on medium heat. Scramble the
• ¼ c (60 ml) plain yogurt
(optional)
eggs, then scrape the eggs onto a plate and return
• ¼ c (60 ml) kimchi the skillet to the heat. Add another tablespoon of oil,
• 1 tsp (3 g) sesame seeds then cook the tofu until golden on all sides. Scrape the
tofu onto the plate with the eggs. Add the rest of the
oil, then cook the onion and garlic until soft. Increase
the heat to medium-high and add the butter. When
the butter finishes foaming, stir in the rice and cook,
stirring frequently, until the grains are toasted to your
liking. Stir in the eggs, tofu, and garden peas to warm
the food.
Rice Tofu Egg Onion Garlic
Sesame Butter Peas Yogurt Kimchi Recipe Continued on Next Page →
Egg-Tofu-Kimchi Fried Rice (Cont.)
How to Serve: Stick a spoon in the fried rice and offer it with a large piece of kimchi on the side. Let baby self-feed as you eat your portion alongside the
child to model how it’s done.
Your Meal
Baby's Meal
How to Store: Egg-Tofu-Kimchi Fried Rice keeps in an airtight container in the refrigerator for 2 days. An open package of firm tofu keeps when sealed
Babies Can Eat Spicy Food: The sensory experience helps build familiarity with fiery flavor, which can ease emotions around food during toddlerhood.
It’s important to start small: rinse kimchi to remove some of the heat. This way, baby can taste flavor without the heat overpowering the mouth.
Spiced Cauliflower Florets None Dairy
Egg
+ Tofu-Egg Strips Soy
Tree Nut (Hazelnut)
Yield: 1 c (240 ml) florets + 6-8 egg strips
Prepare the cauliflower. Preheat the oven to 400 F the width of two adult fingers pressed together. Cool.
Ingredients
(204 C). Wash and dry the florets. Wash, dry, zest, and Set aside 1 or 2 egg strips for today’s meal and store
• ½ c (120 ml) cauliflower juice the lemon. Coat the cauliflower in the oil, 1 tsp (2 the rest for tomorrow.
florets g) of zest, and the spice. Evenly space the florets on a
• 1 lemon sheet tray. Roast until the florets starts to brown and
• 1 tbsp (15 ml) olive oil a knife easily inserts into the thickest stalk, about 20
• ¼ tsp (½ g) ground cumin
minutes. Remove the tray from the oven and set aside
coriander
some large florets for baby’s meal and season with a
• ⅛ tsp (¼ g) ground small drizzle of lemon juice. Grind the hazelnut into a
turmeric fine powder. If the hazelnut has skin, it’s okay to grind
• 2 unsalted hazelnuts the skin with the nut. If you prefer to remove it, rub
• 1 oz (28 g) firm tofu the nut with a paper towel until the skin slides off.
• 3 large eggs Sprinkle the ground-up hazelnut on top of the florets.
• 1 tbsp (14 g) unsalted butter Prepare the egg strips. Grab the tofu from the
refrigerator and cut 1 oz (28 g) from the main block
(1 ounce is approximately equal in size to an adult
thumb) and store the rest. Finely chop the tofu. Crack
the eggs into the mixing bowl. Add the whole milk
and tofu. Whisk to combine the ingredients. Warm
the butter in an 8-inch non-stick skillet set on medium
heat. (If you are using a larger skillet, increase the
number of eggs so that the mixture covers the bottom
of the pan.) When the butter finishes foaming, pour
in the egg mixture and turn the heat to low. Cover
and steam until the eggs are firm and the edges have
from the pan to a cutting board. Cut into strips about How to Serve: Offer the florets and some egg strips
and let baby self-feed.
How to Store: Spiced cauliflower florets and tofu-egg

strips keep in airtight containers in the refrigerator for
3 days. An open package of firm tofu keeps when
Cauliflower Lemon Olive Oil Turmeric Hazelnut Tofu Egg Milk sealed in the refrigerator for 3 days.
Mackerel Salad Sandwich Mackerel Egg
Finned Fish
Wheat
Yield: 2 sandwiches
1. Open the tins and rinse the fish with water to

Ingredients
remove some of the sodium. Tiny bones are edible and
• 2 5-oz (142-g) cans full of nutrition but remove them if they make
boneless mackerel you nervous.
• 3 tbsp (45 ml) store-bought
mayonnaise (honey-free) 2. Set aside 1 fish to serve whole. Mash and mix the
• 2 sprigs fresh parsley remaining fish with mayonnaise and spices to make a
• 1 tsp (2 g) onion powder paste. Finely chop the parsley and stir the herb into
(optional) the salad.
• ½ tsp (1 g) garlic powder
(optional) 3. Set aside 1 tbsp (15 ml) of salad for baby and
• 2 tsp (10 ml) dijon mustard season the rest for yourself with mustard and salt
(honey-free) to taste.
• 3 slices wheat bread
• ½ c (120 ml) baby spinach 4. Toast the bread until it is lightly browned, then cut
leaves (optional) 1 slice into strips about the size of two adult fingers
• 1 large tomato (optional) pressed together for baby. Spread a thin layer of the
mackerel salad on the bread. Use the rest to make
Modifications yourself a sandwich with baby spinach and sliced
Choose North Atlantic mackerel tomato.
packed in oil or water with
minimal seasonings. Mackerel
from other parts of the world
are higher in mercury.
Mackerel Bread Tomato Recipe Continued on Next Page →
Mackerel Salad Sandwich (Cont.)
How to Serve: Offer some whole fish, tomato wedges, and toast strips to baby and let the child self-feed. Eat your sandwich alongside baby to model
how it’s done.
Your Meal
Baby's Meal
How to Store: Mackerel Salad keeps in an airtight container in the refrigerator for 3 days.
Skip the Tuna: Try to use mackerel, sardines, or another low-mercury fish as a substitute for tuna in tuna salad sandwiches. Tuna is very high in mercury
and overfished around the world.
Pumpkin Spice Swirl Bowl with Ground-Up None Dairy
Peanut
Granola + Quartered Blackberries Sesame
Tree Nut (Almond,
Yield: ⅓ c (80 ml) berries + ½ c (120 ml) yogurt Cashew, Hazelnut,
Cook Time: 5 minutes Pecan, Walnut)
1. Grab the ground-up granola from your refrigerator.

Ingredients
If you do not have any leftover granola, use the
• 2 tsp (10 ml) ground-up directions on Week 13 | Day 90 | Meal 1 to prepare
granola more.
• 2 unsalted hazelnuts
• 1 tbsp (15 ml) canned 2. Grind the hazelnuts into a fine powder. If the
pumpkin purée hazelnut has skin, it’s okay to grind the skin with
• ⅛ tsp (¼ g) ground the nut. If you prefer to remove it, rub the nut with a
cinnamon paper towel until the skin slides off. Mix the ground-up
• ⅛ tsp (¼ g) ground nutmeg hazelnut into the ground-up granola.
• ⅓ c (80 ml) large 3. Combine the pumpkin purée and spices. Adjust the
blackberries amount of spices to taste.
4. Scoop the yogurt into baby’s bowl and swirl in the
Modifications spiced pumpkin purée. Sprinkle the ground-up granola
Use blueberries if blackberries on top.
are unavailable.
5. Wash the blackberries, then quarter them
lengthwise. If you are using blueberries, flatten them
with your thumb or a fork. How to Serve: Offer the quartered blackberries and
the yogurt with a spoon stuck into it for baby to grab.
Let baby self-feed. If help is needed, pre-load the
spoon and pass it in the air for baby to grab from you.
Click an icon to see nutrients, age-appropriate sizes, and more: How to Store: Blackberries keep when loosely
sealed in the refrigerator for 3 days or in the freezer
for 2 months.
Slow Down the Spoil: Berries bruise and become

Oats Almond Cashew Peanut Pecan Walnut Coconut
moldy at a faster rate when they are wet and tightly
packed together. When there is room in the refrigerator,
keep them in a paper towel-lined container that is
wide enough to store blackberries in a single layer.
Sesame Hazelnut Pumpkin Cinnamon Nutmeg Yogurt Blackberry Alternatively, freeze berries to extend their life.
Buttery Cod and Potato Bake None Dairy
Finned Fish
Wheat
Yield: 3-4 fish fillets + 3 c (720 ml) potatoes
Cook Time: 1 hour
Start the bake. Defrost the fish in the refrigerator

Ingredients
the day before you plan to cook. If you have one large
• 1 lbs (454 g) boneless cod fillet, cut it crosswise to create smaller fillets about
• 2 lbs (908 g) large waxy 2 in (5 cm) wide. Preheat the oven to 400 F (204 C).
potatoes Peel and thinly slice the potatoes and onions. Toss
• 1 large onion the vegetables in a baking dish. Warm the milk and 6
• 1 c (240 ml) whole milk tbsp (112 g) of butter, then pour the mixture over the
• 8 tbsp (112 g) unsalted potatoes. Toss to coat. Sprinkle spice on top. Evenly
butter
space the potatoes and onions in the dish; it’s okay
• ¼ tsp (½ g) ground nutmeg
• ½ c (56 g) low-sodium
if they overlap. If necessary, add more milk so the
breadcrumbs potatoes are nearly covered. Place the dish in the oven.
Prepare the fish. While the potatoes bake, melt the
Modifications remaining 2 tbsp (28 g) of butter in a skillet set on
This recipe suggests cod, though medium-high heat. Stir in the breadcrumbs and cook
use haddock, halibut, or any white until toasted. After 30 minutes of baking, remove the
meaty fish. Salmon works, too! dish from the oven, lay the cod on top of the potatoes,
and add breadcrumbs on top. Return the dish to
the oven.
Finish the bake. Bake until the fish is fully cooked,
between 10 and 15 minutes depending on the
thickness. It is ready when a food thermometer
inserted into the thickest fish has reached 145 F (63
C). Remove the dish from the oven. Set aside some
fish and potatoes for baby. Break baby’s fish into large
flakes about the size of your thumb. Season the rest
of the food for yourself with salt to taste. Keep your
food warm while baby’s food cools.
Cod Potato Onion Milk Butter Nutmeg Bread Recipe Continued on Next Page →
Buttery Cod and Potato Bake (Cont.)
How to Serve: Offer the flaked fish and potatoes with a pre-loaded age-appropriate fork for baby to grab. Let baby self-feed while you eat your portion
alongside baby to model how it’s done.
Your Meal
Baby's Meal
How to Store: Buttery Cod and Potato Bake keeps in an airtight container in the refrigerator for 3 days
Hard-Boiled Egg Two Ways + Mixed Nut None Dairy
Egg
Butter "Paint" with Rainbow Pepper Spears Peanut
Sesame
Yield: 2 eggs + ¼ c (60 ml) paint + ¾ c (180 ml) pepper Tree Nut (Almond, Cashew,
Wheat
Prepare the egg. Use the directions on Week 2 | Day

Ingredients
8 to hard-boil the eggs. Once the eggs are finished
• 2 large eggs cooking and cool, peel the shell of one egg and store
• 1 tbsp (15 ml) plain yogurt the other one for later in the week. Cut the peeled
• 1 slice wheat bread egg into bite-sized pieces (about the size of your
• 3 unsalted shelled peanuts knuckle) to help baby hone the pincer grasp. Mash 1 or
• 2 unsalted hazelnuts
2 pieces with the yogurt, then spread the mixture on a
• 1 tsp (5 g) smooth mixed
nut butter (honey-free)
slice of toasted bread. Cut the bread into strips.
• 1 tsp (5 g) sesame tahini Prepare the paint. Whisk the mixed nut butter, tahini,
• 1 green bell pepper and 2 tbsp (30 ml) of warm water until smooth— like
• 1 orange bell pepper
paint—in a baby bowl that is wide enough to reach
• 1 red bell pepper
inside. Grind the peanuts and hazelnuts into a fine
powder. Mix the ground-up nuts into the paint.
Modifications
Use blueberries if blackberries Prepare the peppers. Wash the peppers. Cut one
are unavailable. half from each pepper and store the other halves for
another use. Cut the pepper halves into thin spears.
Stick a couple of spears in the bowl of “paint” and
serve the rest on the side.
How to Serve: Offer the quartered hard-boiled egg,
toast strips, pepper spears, and bowl of paint. Let
the child self-feed. Show baby how to dip the pepper
spears in the sauce and paint on the plate.
Click an icon to see nutrients, age-appropriate sizes, and more: How to Store: Hard-boiled eggs keep in an airtight
container in the refrigerator for 1 week. Cut peppers keep
in an airtight container in the refrigerator for 3 days.
Eggs Yogurt Bread Peanut Hazelnut Almond What's in Mixed Nut Butter: Mixed nut butter is an
easy way to maintain regular exposure to common food
allergens, but exactly which tree nuts are used depends
on the brand. Choose brands that have tree nuts
already introduced—or use the directions from Week 14 |
Cashew Sesame Pecan Walnut Bell Pepper Day 94 | Meal 1 to prepare your own.
100 Days Pizza Party Pizza Dairy
Wheat
1. It’s time to treat yourself. You made it through 100

Ingredients
days of starting solids! Pour yourself a nice drink to
• 1 margherita pizza enjoy while you wait for pizza to be ready.
• ½ c (120 ml) tomato sauce
2. In its whole form, pizza with globs of melted
cheese is a choking hazard, but good news: it can be
Modifications deconstructed to safely share with baby.
Make your own pizza or order
take-out. You pick! 3. Cut off most of a pizza slice so that you are left
with just the crust for baby. The crust’s shape and
Go for plain thick-crust pizza (no consistency are fantastic for helping baby create a
thin, cracker-like crusts, stuffed
mental map of mouth and advance oral-motor skills.
crusts, or cheese-encrusted
crusts) and aim for minimal
It’s okay if there is a little sauce on the crust, but it is
toppings. important to pick off any loose toppings and globs of
cheese to minimize the choking risk.
Know the ingredients: some pizza
4. Cut toppings into age-appropriate sizes for baby.
includes common food allergens,
such as dairy (cheese on the
Toppings come in all shapes and sizes—some saltier
crust), finned fish (anchovies), and sweeter than others, and some that come with
sesame (pizza crust), and wheat a higher risk. Check which toppings are okay for the
(pizza crust). child’s age and how to cut or modify them using the
free First Foods® database.
5. Take-out pizza is way too salty to regularly share
with baby, but on occasion, it’s a great choice. To
minimize the amount of salt, make your own pizza
from scratch. Search the free First Foods® database
for homemade rainbow pizza—a great activity for
toddlers.
Pizza Tomato Recipe Continued on Next Page →
100 Days Pizza Party (Cont.)
How to Serve: Offer the crust with some room-temperature marinara or tomato sauce for dipping. Let baby gnaw on the crust and paint with the sauce.
As baby self-feeds, enjoy your pizza to model how it’s done.
Your Meal
Baby's Meal
How to Store: Leftover pizza keeps in an airtight container in the refrigerator for 3 days.
Best Pizza for Babies: A classic margherita pizza with fresh mozzarella cheese, plain tomato sauce, and a thick crust is a great pick, but the “best pizza” for
baby is the one that connects to your culture, family, and traditions. Pick your favorite and be mindful of sodium: most pizza is very salty!
Congratulations!
Last Updated: June 6, 2023

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Solid Starts - First 100 Days

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Solid Starts - First 100 Days

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First 100 Days:

Daily Meal Plan

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Black Pumpkin Sweet Goat Sunflower Wheat

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Spaghetti Queso Sour

Jicama Watermelon Figs Kimchi Mackerel Pizza

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Week 8.................................................................... 109

Week 10................................................................... 150

Week 13................................................................... 226

Weeks 14 + 15.......................................................... 253

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Finger Food First

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Set Your Feeding Schedule

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Consider Iron and Other Key Nutrients

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Start Early with Allergens

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Introduce An Allergen, Then Repeat, Repeat, Repeat

How to Use This Plan If Baby Has A Food Allergy

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Share Meals with Baby Your Meal

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It is quite common for babies to not understand what is happening as you

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✓ Pantry Quantity Notes

✓ Produce Quantity Notes

Yield: 1 c (240 ml)

1. Wash the broccoli. Cut the florets from the primary

Yield: 1 mango pit + 6-8 mango spears

1. Wash, dry, and peel the mango. To peel a mango:

Yield: 1 c (240 ml)

1. Wash the cauliflower. Cut the florets from the

Yield: 1 c (240 ml)

1. Place the instant oats in a mixing bowl.

Click an icon to see nutrients, age-appropriate sizes, and more:

+ Mashed Cannelinni Beans

1. Pull the florets from the refrigerator and use the

How to Store: Keep mashed cannellini beans in an air-

Click an icon to see nutrients, age-appropriate sizes, and more:

Yield: 1 mango pit + 6-8 mango spears

1. Peel and halve the mango. Set aside the pit to

How to Serve: Offer the mango pit and mashed mango

How to Store: Cut mango keeps in an airtight

Managing the Mess: Mess is good—that’s hard to

Yield: 2 apple halves

1. Wash, peel, and halve the apple. Remove the core,

How to Store: Cooked apple keeps in an airtight

Click an icon to see nutrients, age-appropriate sizes, and more:

Back to Table of Contents ©2023 Solid Starts Inc | 26

Want more information on how to start solids? Check out our

Back to Table of Contents ©2023 Solid Starts Inc | 27

✓ Dairy, Meat, or Fish Quantity Notes

✓ Pantry Quantity Notes

✓ Produce Quantity Notes

✓ Check for Leftovers Quantity Notes