7 Month Old Baby Food - Food Chart, Meal, Plan, Meal Ideas

A 7 month old baby can eat most things, but sometimes it is confusing how much, when, and what to feed them - see this helpful 7 month old baby food chart, meal plans, meal ideas, puree recipes and finger food ideas.

If you’ve started your baby on purees, at 6 months these were most likely smooth purees.

So at 7 months we can move to more textured purees. If you’re ready that is. If you do choose to experiment with textures, this would only be a slight change from smooth purees.

So instead of preparing really smooth purees in a blender, you can just stop blending a little earlier (or you can mash the soft cooked food with a fork).

As with a 6 month old baby, you should introduce food one by one, to make sure no allergies are present (following the guidelines of the American Academy of Pediatrics, American Dietetic Association and World Health Organization)

Food for 7 month baby chart / diet chart

The sample menu below is based on FAO/WHO/UNU Energy Requirements for an average 7-month-old who weighs 19 lbs (8.6kg).

These meal plans were developed by Dora Babic-Cikos, Phd, our resident nutritionist.

If your baby is bigger or smaller than this that is ok. Every baby is different and this is just an average.

This is not a personalized plan, so please bear this disclaimer in mind.

The Food Chart Table for a 7 month old baby shows the recommendations in servings for all the food groups but at this age, it is not important that all food groups are included each day.

Babies are at this age starting to explore new textures and tastes so it is more guidance on how much of a food group to serve in a meal rather than including all food groups throughout the day.

You can check out the Wean With Confidence for a full 6-12 Month Meal Plan here (7 months of nutritionist-made meal plans and over 100 recipes where you choose whether you want baby-led weaning or puree).

Foods for 7 month old baby

Any food can be given to a seven month old baby other than honey. Honey is not allowed until the child is 1 years old due to botulism concerns.

Food can be given to babies as purees/mashed, or as baby-led weaning.

• breastmilk/formula is still the main source of nutrition
• fruits
  • banana
  • cooked apple
  • pears,
  • mango
  • blueberries
  • raspberries
  • blackberries
  • plums
  • nectarines
  • peaches
  • pineapple
  • melon
• vegetables
  • broccoli
  • cauliflower
  • parsnips
  • peas
  • spinach
  • zucchini
  • eggplant
  • carrots
  • asparagus
  • butternut squash
  • sweet potato
  • potato
  • avocado
  • carrots
  • beetroot
• grains
  • oats
  • rice (once a week due to arsenic exposure)
  • wholewheat products - pasta, bread
  • millet
  • quinoa
  • barley
  • bulgur wheat
• protein foods
  • chicken
  • turkey
  • lamb
  • beef
  • pork
  • eggs (cooked thoroughly)
  • fish (no bones)
  • chickpeas
  • lentils
  • beans
  • tofu
• dairy - pasteurized, no added sugar or salt
  • cheese
  • full fat yogurt
  • kefir
  • whole pasteurized full fat cow's or goat's milk can be used for cooking but as a drink wait until baby is 1 year old
• fats
  • nut butters
  • seed butters
  • olive oil
  • avocado

• Cow’s milk – digestive system not yet adapted
• Low-fat milk and dairy products – cause excessive intake of protein and low intake of essential fats
• Honey – can cause botulism
• Salt – kidneys not sufficiently developed
• Fruit juices – high sugar content
• Unpasteurized products – can contain dangerous bacteria
• Smoked & cured meats / processed food – excessive salt intake
• High mercury fish (fresh tuna, halibut, grouper, shark) – excessive intake of mercury
• Chocolate, especially dark – caffeine content

7 month old food menu / meal plan

The below is a sample 7 month old food menu based on the FAO/WHO/UNU Energy Requirements for an average 7-month-old who weighs 19 lbs / 8.6 kg.

If your baby is bigger or smaller or eats/wants more food or less that is fine.

We propose 3 milk feedings and 2 solid meals, but you can split them however it works for you and your family.

Each recipe can be made as a puree, baby-led weaning option or mashed food (if you are transitioning away from purees).

7 Month Old Meal Plan

Breakfast

• 8 oz breastmilk or formula

Lunch – Sunny Sweet Quinoa (click here for recipe)

• 1 tablespoon quinoa (uncooked measure)
• 2 tablespoons water to cook the quinoa
• ½ medium-sized peach
• ½ teaspoon cinnamon

Snack

• 8 oz breastmilk or formula

Dinner – Cottage Cheese Blackberry Millet (click here for recipe)

• 2 tablespoons cottage cheese
• 2 tablespoons millet (uncooked measure)
• 4 tablespoons water to cook the millet
• 3 blackberries
• ½ teaspoon cinnamon

Before bedtime

• 8 oz breastmilk or formula

Note on water:

• Continue giving your baby a few sips of water with each meal (see how to drink from an open cup)
• If they seem to be drinking well, keep offering them up to around 2-3 oz (60-90ml) per meal.
• Breastmilk/formula and solid food also contain significant amounts of water so dehydration if highly unlikely even if they only take a few sips but they should be gradually learning to drink more and more

Feeding tips for seven month old baby

• offer foods one by one to control for allergies
• print out this FREE Meal planner and the baby food chart and stick on your fridge
• start moving from purees to textured/mashed food (or continue with BLW)
• always be present when baby is eating
• avoid salt and sugar
• no honey before 1 year old
• no cow's milk or goat's milk unless cooking
• don't worry about how much they are eating - breastmilk/formula is still the main source of nutrition and they are exploring new foods
• offer purees/mashed foods on a preloaded spoon (have a few spoons on hand)
• have a great bib to minimize cleaning
• serve food in a suction bowl so baby can scoop food out themselves
• teach them to drink little sips from an open cup from the beginning
• notice when baby is full because they will start turning their head away, clamp lips, throw food on the floor, spit food out, push food away