Sample Menu for Babies 8-12 Months
By 8-12 months, your baby is likely eating three meals a day of solid foods, plus breast milk or formula. They're developing opinions about what they like, practicing self-feeding, and ready for more textures and variety. But what should an actual day of eating look like? How much is enough? What goes in each meal?
This guide provides sample menus and practical guidance for feeding your 8-12 month old.
The Big Picture: What Baby Needs
Nutrition priorities: AAP
- Breast milk or formula remains the primary nutrition source
- Iron-rich foods are essential (iron stores from birth are depleting)
- Variety of flavors and textures
- Protein, fruits, vegetables, grains
- Healthy fats for brain development
Typical daily structure:
- Breast milk/formula: 24-32 oz per day (decreasing toward 12 months)
- Solid food meals: 3 per day
- Snacks: 1-2 per day (optional, closer to 12 months)
Key point:
At this age, breast milk/formula still provides most nutrition. Solid foods supplement and help baby practice eating. Don't worry if some meals are barely touched.
Portion Sizes: What to Expect
Baby portions are smaller than you think: AAP
Per meal guidance:
- Grains: 1-2 tablespoons
- Protein: 1-2 tablespoons
- Vegetables: 1-2 tablespoons
- Fruits: 1-2 tablespoons
Total daily amounts (approximately):
- Grains: 2-4 tablespoons
- Protein: 2-4 tablespoons
- Vegetables: 2-4 tablespoons
- Fruits: 2-4 tablespoons
- Dairy: Can include yogurt, cheese—in addition to breast milk/formula
Remember:
- Baby's appetite varies day to day
- Some meals will be bigger than others
- Don't force baby to finish food
- Trust baby's hunger and fullness cues
Sample Menu: Day 1
Early morning:
Breast milk or formula (6-8 oz)
Breakfast:
- 2 tbsp iron-fortified oatmeal
- 2 tbsp mashed banana
- Small cubes of soft cheese (for self-feeding practice)
Followed by breast milk or formula if desired
Mid-morning:
Breast milk or formula (6-8 oz)
Lunch:
- 2 tbsp mashed sweet potato
- 2 tbsp shredded chicken (finely shredded or pureed)
- 2 tbsp steamed peas (mashed or whole for finger food)
- Soft bread stick for self-feeding
Afternoon:
Breast milk or formula (6-8 oz)
Snack (optional, closer to 12 months):
- Small pieces of soft ripe pear
- Puffs or teething crackers
Dinner:
- 2 tbsp well-cooked pasta (small shapes)
- 2 tbsp mild tomato sauce with ground beef
- 2 tbsp steamed broccoli (soft florets)
Before bed:
Breast milk or formula (6-8 oz)
Sample Menu: Day 2
Early morning:
Breast milk or formula
Breakfast:
- Scrambled egg (1 whole egg, soft scrambled)
- Small pieces of soft avocado
- 2 tbsp mixed berries (mashed or cut small)
- Toast strip for dipping/gumming
Mid-morning:
Breast milk or formula
Lunch:
- 2 tbsp hummus
- Soft pita pieces
- 2 tbsp roasted butternut squash cubes
- 2 tbsp plain whole milk yogurt
Afternoon:
Breast milk or formula
Snack:
- Banana slices
- O-shaped cereal
Dinner:
- 2 tbsp flaked salmon (soft, well-cooked)
- 2 tbsp mashed potatoes
- 2 tbsp steamed green beans (soft)
- Small pieces of soft melon
Before bed:
Breast milk or formula
Sample Menu: Day 3 (More Finger Foods)
Early morning:
Breast milk or formula
Breakfast:
- Pancake strips (homemade, low sugar)
- 2 tbsp plain Greek yogurt
- Soft peach slices
Mid-morning:
Breast milk or formula
Lunch:
- Small pieces of grilled cheese sandwich
- 2 tbsp tomato soup (cooled)
- 2 tbsp steamed carrots (soft cubes)
Afternoon:
Breast milk or formula
Snack:
- Cheese cubes
- Soft crackers
Dinner:
- 2 tbsp ground turkey with mild seasoning
- 2 tbsp couscous
- 2 tbsp roasted zucchini (soft)
- Apple slices (steamed soft or thinly sliced)
Before bed:
Breast milk or formula
Food Textures at This Age
By 8-12 months, baby should be progressing from purees: AAP
8-9 months:
- Mashed foods with soft lumps
- Soft finger foods to practice picking up
- Introducing chewing practice
9-10 months:
- Coarser mashed foods
- More varied finger foods
- Soft pieces of family foods
10-12 months:
- Soft table foods cut small
- Most foods baby can manage with gums
- Practicing with utensils (mostly playing, some success)
Good finger foods:
- Ripe banana pieces
- Avocado cubes
- Soft cooked pasta
- Small pieces of soft bread
- Cooked vegetable cubes (soft)
- Shredded chicken or meat
- Small cheese cubes
- O-shaped cereal
- Puffs designed for babies
Iron-Rich Foods to Include Daily
Iron is critical at this age. Include 1-2 iron-rich foods each day: AAP
Best sources:
- Iron-fortified infant cereal
- Meat (beef, pork, lamb)
- Poultry (chicken, turkey)
- Fish
- Eggs
- Beans and lentils
- Tofu
- Iron-fortified pasta
Absorption tip:
Vitamin C helps iron absorption. Pair iron-rich foods with vitamin C foods (tomatoes, bell peppers, oranges, strawberries, broccoli).
Allergen Exposure
By 8-12 months, baby should have been exposed to common allergens: AAP
If not introduced yet:
- Peanut (as peanut butter mixed into food)
- Egg
- Dairy (yogurt, cheese)
- Wheat
- Soy
- Tree nuts (as nut butters)
- Fish
- Shellfish
- Sesame
Continue offering:
Once introduced without reaction, continue offering regularly (a few times per week) to maintain tolerance.
Foods to Avoid
Until 12 months: AAP
- Honey (botulism risk)
- Whole cow's milk as drink (okay in cooking/baking)
Choking hazards (modify these):
- Whole grapes (cut lengthwise into quarters)
- Hot dogs (cut lengthwise, then into small pieces)
- Raw carrots (steam until soft)
- Whole nuts (use nut butters instead)
- Popcorn
- Hard candy
- Large pieces of meat (shred or dice small)
- Chunks of cheese (cut small)
- Whole cherry tomatoes (cut in quarters)
Limit:
- Salt (don't add to baby's food)
- Sugar (avoid added sugars)
- Processed foods
- Juice (unnecessary; if offering, limit to 4 oz/day with meals)
What If Baby Won't Eat?
Normal variations: AAP
- Appetite varies day to day
- Some meals barely touched
- Strong food preferences developing
- Distraction and throwing food
What helps:
- Offer food, don't force
- Keep meals positive
- Let baby self-feed
- Eat together as a family
- Keep offering rejected foods (may take 10-15 exposures)
Don't worry about:
- Individual meals that aren't eaten
- Preferring certain foods
- Playing with food
- Making a mess
Do talk to pediatrician if:
- Baby losing weight
- Refusing most foods consistently
- Gagging or choking frequently
- Signs of feeding difficulties
Practical Tips
Self-feeding success: AAP
- Let baby practice with fingers first
- Introduce spoon for them to hold (pre-load it for them)
- Expect mess—it's developmental
- Provide appropriate textures for skill level
Family meals:
- Baby can eat modified versions of what you eat
- Hold the salt and sugar
- Cut appropriately sized pieces
- Model eating—babies learn by watching
Scheduling:
- Aim for consistent meal times
- Don't let meals drag on (15-20 minutes is enough)
- Hungry babies eat better—don't snack constantly
- Breast milk/formula 30-60 minutes before solids leaves room for food
The Bottom Line
Feeding your 8-12 month old is about:
Structure:
- 3 meals + 1-2 optional snacks
- Breast milk/formula still primary
- Consistent meal times
Variety:
- Different foods each day
- Include iron-rich foods daily
- Continue allergen exposure
- Mix of textures
Flexibility:
- Portions will vary
- Appetite fluctuates
- Some meals rejected—that's okay
- Trust baby's hunger cues
Progress:
- Increasing textures
- More self-feeding
- Introducing utensils
- Working toward table foods
Every baby is different, and these menus are just examples. Adapt to your family's foods, your baby's preferences, and what's realistic for your schedule. Clara is here to help with specific questions about feeding your 8-12 month old!