Starting solids is a big milestone for both you and your bub, but it can feel a little overwhelming at first! This sample menu might make things feel simpler and give you the confidence to get started. If you're going with purees, here’s a sample plan for the first four weeks to give you some inspiration. Remember, there’s no “perfect” way to do this - every baby is unique, and there are numerous ways to go about it. However, there is some method behind the structure of our sample plan.
Key Considerations for Starting Solids
Start with Veggies
Introducing vegetables before fruits can help your baby develop a taste for savoury flavours, increasing the likelihood that they'll enjoy veggies as they grow. This helps avoid a preference for sweet flavours early on and gives bub a strong foundation in nutritious, balanced eating.
Early Meat Introduction
Iron is crucial for babies, especially around the six-month mark when their iron stores start to deplete. Including meat early on, like chicken or beef purees, helps support your baby’s iron needs and encourages acceptance of these protein-rich foods.
Single Flavours First
To help bub adjust to new flavours, it’s best to start with single-ingredient purees. This gradual approach helps them recognise and enjoy each taste on its own. Over time, you can mix purees, creating more diverse combinations and expanding their flavour experience.
Gradual Increase
Starting with one puree per day allows bub to get used to eating solids. As they become more comfortable, introduce two different combinations each day within the same meal sitting. And gradually increase the amount of purees you add in each combination so that meal size increases with their appetite for solids. This not only introduces a wider range of nutrients but also helps build bub’s appetite and taste for variety.
Healthy Fats
Adding a small amount of healthy fat is a great way to support bub’s brain development. Purees with avocado, extra virgin olive oil, chia seeds, or hemp seeds offer rich, healthy fats that are essential for early growth.
Allergen Introduction by Week 3
Introducing allergens like dairy from around week three lets bub become familiar with the concept of solids first, then gradually exposes them to common allergens. Ensure that your bub is over six months before introducing these foods, and check for any reactions before continuing.
Sample Menu Plan
Week 1
The first week is all about simple purees, focusing on basic veggies, healthy fats, and protein.
- Day 1: Zucchini
- Day 2: Avocado
- Day 3: Broccoli
- Day 4: Chicken + Zucchini
- Day 5: Beef + Broccoli
- Day 6: Sweet Potato + Avocado
- Day 7: Carrot + Beef
Week 2
From week two, offer two separate purees in the same meal sitting. This change helps your baby start building up to more complex combinations while allowing you to introduce single flavours and ensuring they get important nutrients like iron at the same time.
- Day 8: Capsicum | Sweet Potato + Chicken
- Day 9: Pea | Capsicum + Chicken
- Day 10: Pea + Avocado
- Day 11: Beetroot | Beef + Carrot
- Day 12: Cauliflower | Pumpkin + Beef
- Day 13: Parsnip | Chicken + Avocado
- Day 14: Chicken + Capsicum + Carrot
Week 3
With solids well underway, it’s time to introduce fruits and possibly dairy as a first allergen if bub is ready.
- Day 15: Apple | Chicken + Pea
- Day 16: Plum | Beef + Sweet Potato + Avocado
- Day 17: Apple + Plum | Chicken + Zucchini
- Day 18: Strawberry | Pea + Pumpkin
- Day 19: Apple + Dairy exposure* | Beef + Carrot
- Day 20: Apple + Strawberry + Dairy exposure | Chicken + Beetroot
- Day 21: Apple + Plum + Dairy exposure | Chicken + Sweet Potato
*Introduce allergens only if bub is over six months and shows no reaction.
Week 4
The fourth week brings even more variety, with combinations that add grains and seeds to the mix.
- Day 22: Yoghurt + Chia Seeds | Beef + Carrot + Sweet Potato
- Day 23: Pear | Broccoli + Zucchini + Pea
- Day 24: Pear + Strawberry + Yoghurt | Beef + Avocado + Carrot
- Day 25: Carrot + Sweet Potato | Parsnip + Chicken + Extra Virgin Olive Oil
- Day 26: Plum + Pear + Yoghurt + Hemp Seeds | Beetroot + Carrot + Pea
- Day 27: Strawberry + Yoghurt + Chia Seeds | Mashed Lentils + Sweet Potato + Extra Virgin Olive Oil
- Day 28: Apple + Plum + Cooked Oats | Avocado + Chicken + Hemp Seeds
This sample menu offers a balanced approach that introduces your little one to a variety of textures, flavours, and nutrients. Enjoy this exciting journey of discovery with your bub!
Everything you Need to Start Solids
Is your bub about to start solids? We have everything you need, to make life so much more convenient:
✅Veggie Puree Starter Pack (10 individual veggies)
✅Fruit Puree Packs
✅Salmon Puree
✅Beef Puree
✅Chicken Puree
✅Allergen Intro Packs (14 individual allergens)
✅Tree Nut Maintenance Meal Packs (all 9 tree nuts)
Please note, our advice is general in nature and should not replace any advice provided to you by your health professional. Ensure your bub is over 4 months old and is showing signs of readiness before starting solids. If you have any concerns about your bubs development or starting solids consult your GP or other health professional.*
