The sample menu below is based on the energy and nutrient recommendations for an average 12-month-old who weighs 25.4 lbs (per FAO/WHO/UNU Energy Requirements).
This is not a personalized plan, so please bear this disclaimer in mind.
Following the guidelines of the American Academy of Pediatrics, American Dietetic Association and World Health Organization we suggest you introduce solid foods one-by-one and for at least a day at a time.
By 1 year, many of you may have already chosen to remove breastmilk and/or formula from your child’s diet. For this reason, the sample menu includes alternatives to replace breastmilk/formula. These are based on approximate energy needs at this age, but if your child needs less or wants more food/breastmilk/formula throughout the day, allow them to guide you. The amounts per meal can also be split into multiple meals.
Because of physical differences, growth spurts, or teething, your child may need/want more or less food than what’s proposed. This is completely normal as every child is unique.
The idea is to offer the proposed average amount of food needed and to go from there. If however, you need or want personalized advice or have any concerns related to eating, please speak to your pediatrician or a pediatric nutritionist.
Water
Once babies reach 1 year of age, water requirements start to rise rapidly. However, the food they are eating also contains water which contributes to these requirements. Ideally, with this sample meal plan, you would also give your child up to 20 oz of water (assuming your child is getting breastmilk/formula – if not, add in another 3-4 oz).
1 Year Old Meal Plan
Breakfast – Chocolate Nutmeg Oatmeal (click here for recipe)
- 1.5 tablespoons oats
- 3 tablespoons water to cook the oats
- 1 teaspoon raw cocoa powder
- pinch of nutmeg
- 2 teaspoons ground hazelnuts
- 3 strawberries, sliced into small pieces
Lunch – Salmon Beans Pasta (click here for recipe)
- 1.8 oz salmon
- ½ cup whole wheat pasta
- ¼ cup raw black beans (pre-soaked for at least 12 hours)
- 2 tablespoons grated goat cheese
Snack
- 1 small pear or 5 oz breastmilk or formula
Dinner – Potato Carrot Lamb (click here for recipe)
- 1.8 oz lamb, lean meat, without skin and bone
- 1 medium-sized potato
- 1 medium-sized carrot
- ⅛ medium-sized onion
- 2 teaspoons olive oil
Before bedtime
- ½ cup yogurt or 6 oz breastmilk or formula
Wean With Confidence
This is so much more than a recipe book. This is a full weaning plan written by a PhD nutritionist for your child’s entire first year, based on the latest science. This will take away the mental load of wondering if you’re feeding your child the right food. It’s what we wish we had when we were weaning our own children.
