The sample menu below is based on the energy and nutrient recommendations for an average 7-month-old who weighs 19 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.
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.
Amounts of breastmilk/formula are approximate for this age, adjusted for the nutrient content of the other meals. As before, if your child wants more or less throughout the day, feel free to feed on demand. The amounts per meal can also be split into multiple meals.
Water
Continue giving your 7-month-old a few sips of water with each meal. If they seem to be drinking well, keep offering them up to around 2-3 oz 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.
7 Month Old Meal Plan
Breakfast
- 8 oz breastmilk or formula
Lunch – Sunny Sweet Quinoa (click here for recipe)
- 1 tablespoon uncooked quinoa
- 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 uncooked millet
- 4 tablespoons water to cook the millet
- 3 blackberries
- ½ teaspoon cinnamon
Before bedtime
- 8 oz breastmilk or formula
Check out all our 7-month-old recipes here.
