At 6 months, your baby is ready to explore their first solid foods! The AAP recommends starting with smooth, single-ingredient purées to help identify any potential allergies. Breast milk or formula remains the primary nutrition source — solids are about exploration and skill-building at this stage.
✅ Readiness Signs at 6 Months
- Can sit up with minimal support
- Has good head and neck control
- Shows interest in food (reaches, watches you eat)
- Has lost the tongue-thrust reflex
- Opens mouth when food approaches
🚫 Still Avoid at 6 Months
- Honey — Risk of infant botulism — never before 12 months
- Cow's milk (as drink) — Not until 12 months; formula/breast milk only
- Salt & sugar — Kidneys can't handle it; avoid all added seasonings
- Whole nuts/seeds — Choking hazard
- Raw or chunky foods — Choking hazard — all food must be smooth purée
- Egg whites — Introduce cautiously — wait until 6+ months, watch for allergy
- Citrus fruits — Highly acidic — can cause rashes and GI upset
- Strawberries — Common allergen — wait until after 6 months of solids
- Fish high in mercury — Swordfish, shark, tilefish — avoid entirely
🌟 Key Foods to Introduce at 6 Months
🌾Iron-fortified baby cereal (oatmeal, rice)
🍠Sweet potato purée
🥕Carrot purée
🟢Green pea purée
🍌Banana (mashed smooth)
🥑Avocado (mashed smooth)
🎃Butternut squash purée
🍎Apple purée (cooked)
🍐Pear purée (cooked)
🍑Peach purée (cooked)
📅 Schedule: Start with 1–2 teaspoons once a day. Gradually increase to 2–3 tablespoons per feeding, 2–3 times daily by end of month.
📅 30-Day Meal Calendar
Week 1 — Getting Started
1–2 tsp per feeding, once/day. Introduce one food at a time. Wait 3–5 days before introducing a new food.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Day 1 | Sweet potato purée (1 tsp) | — | — |
| Day 2 | Sweet potato purée (1 tsp) | — | — |
| Day 3 | Sweet potato purée (2 tsp) | — | — |
| Day 4 | Sweet potato purée (2 tsp) | — | — |
| Day 5 | Oatmeal baby cereal (1 tsp) | — | — |
| Day 6 | Oatmeal baby cereal (1 tsp) | — | — |
| Day 7 | Oatmeal baby cereal (2 tsp) | — | — |
Week 2 — Building Variety
Increase to 2–3 tsp, 1–2 times/day. Introduce carrot and banana.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Day 8 | Carrot purée (2 tsp) | — | — |
| Day 9 | Carrot purée (2 tsp) | — | — |
| Day 10 | Carrot purée (3 tsp) | — | — |
| Day 11 | Oatmeal + carrot (1 tbsp) | — | — |
| Day 12 | Banana mashed (2 tsp) | — | — |
| Day 13 | Banana mashed (2 tsp) | — | — |
| Day 14 | Sweet potato + oatmeal (1 tbsp) | — | — |
Week 3 — Green Vegetables
Try 2–3 tbsp per feeding, twice daily. Introduce peas and avocado.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Day 15 | Green pea purée (2 tsp) | — | — |
| Day 16 | Green pea purée (1 tbsp) | Banana (1 tbsp) | — |
| Day 17 | Oatmeal (2 tbsp) | Carrot purée (1 tbsp) | — |
| Day 18 | Avocado mashed (2 tsp) | — | — |
| Day 19 | Avocado (1 tbsp) | Sweet potato (1 tbsp) | — |
| Day 20 | Pea purée (1 tbsp) | Oatmeal (2 tbsp) | — |
| Day 21 | Mixed veggie day: carrot + pea | Banana (1 tbsp) | — |
Week 4 — Expanding Horizons
3–4 tbsp per feeding, 2–3 times daily. Introduce butternut squash and apple/pear.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Day 22 | Butternut squash (2 tsp) | Oatmeal (2 tbsp) | — |
| Day 23 | Butternut squash (1 tbsp) | Banana (1 tbsp) | — |
| Day 24 | Apple purée (2 tsp) | Carrot purée (1 tbsp) | — |
| Day 25 | Apple purée (1 tbsp) | Oatmeal (2 tbsp) | Pea purée (1 tbsp) |
| Day 26 | Pear purée (2 tsp) | Avocado (1 tbsp) | — |
| Day 27 | Pear + apple mix (1 tbsp) | Sweet potato (2 tbsp) | Oatmeal (2 tbsp) |
| Day 28 | Butternut squash (2 tbsp) | Banana + pear (2 tbsp) | Oatmeal (2 tbsp) |
Days 29–30 — Review Week
Rotate favorites. Breast milk or formula still 4–6x/day.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Day 29 | Oatmeal + banana (2 tbsp) | Sweet potato (2 tbsp) | Carrot + pea (2 tbsp) |
| Day 30 | Apple purée (2 tbsp) | Avocado + pea (2 tbsp) | Oatmeal + squash (2 tbsp) |
🧪 Key Nutrients at 6 Months
Iron
Critical at 6 months — breast milk alone is no longer sufficient. Iron-fortified cereal and pureed meat are key sources.
Zinc
Supports immune function and growth. Found in fortified cereals and pureed meats.
Vitamin C
Helps absorb plant-based iron. Pair iron-rich foods with vitamin C-rich purées like sweet potato.
Fat
Essential for brain development. Avocado and breast milk are excellent fat sources.
Calories
Formula/breast milk still provides 90%+ of calories. Solids are about learning, not nutrition yet.
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⚠️ Medical Disclaimer: This meal plan is for educational purposes and is based on general AAP, WHO, and CDC guidelines. Every baby is different — developmental readiness, allergies, and health conditions vary. Always consult your pediatrician before introducing new foods, especially allergens. When introducing a new food, wait 3–5 days before introducing another to identify potential allergic reactions. Never give honey to babies under 12 months.