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BLW Meal Plan for a 6-Month-Old
A 6-month baby-led weaning plan is one or two small meals a day plus usual milk feeds. Each plate needs an iron-rich food and at least one soft fruit or vegetable. This sample week is a pattern, not a prescription.
How this plan works
Milk remains the main food. Solids are practice plus iron.
Offer meals when your baby is alert. Stop after 15–20 minutes. Foods listed below should pass the mash test. Introduce egg, peanut, dairy, wheat, and fish on separate days if they are new.
Sample day
Milk
- Breast milk or formula on your baby’s usual rhythm
Lunch
- Soft chicken or lentil mash
- Steamed broccoli floret
- Ripe avocado spear
Optional second sitting
- Banana spear or oat finger
- Water in an open cup
Sample week pattern
- Day 1: banana + avocado (easy textures)
- Day 2: add an iron-rich food — chicken or lentils
- Day 3: broccoli + potato + meat
- Day 4: introduce a planned allergen if ready (egg or peanut, thinned)
- Day 5: salmon flakes + avocado, if fish is new, keep the portion tiny
- Day 6: oats + mashed berries
- Day 7: repeat favorites; do not chase variety for its own sake
Shopping focus
- Ripe bananas and avocados
- Broccoli, sweet potato, carrot
- Chicken thighs or red lentils
- Plain yogurt or eggs, once you are introducing those allergens
Frequently asked questions
Is this a full 7-day menu I must follow?
No. It is a structure. Repeating the same three foods all week is fine if they are iron-rich and mashable.
Where is the complete 30-day plan?
The Tiny Spoon app has nutritionist-designed week plans with recipes, cuts by age, and allergen tracking.
Sources
- Starting Solid Foods — American Academy of Pediatrics
- When, What, and How to Introduce Solid Foods — CDC
- Complementary feeding — World Health Organization
- Your baby’s first solid foods — NHS
Reviewed by Morvarid Nikousokhantayar.