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WEEKLY SAMPLE MENUS FOR CHILDREN   (By Age Group)

Ages 6–12 Months 

Goal: Introduce soft foods, one at a time, while continuing breast milk or formula.

Monday

  • Breakfast: Mashed banana
  • Lunch: Puréed sweet potato
  • Dinner: Puréed chicken + carrots

Tuesday

  • Breakfast: Iron-fortified baby oatmeal
  • Lunch: Puréed peas
  • Dinner: Mashed avocado

Wednesday

  • Breakfast: Mashed pear
  • Lunch: Puréed lentils
  • Dinner: Puréed turkey + squash

Thursday

  • Breakfast: Mashed apple
  • Lunch: Puréed spinach + potato
  • Dinner: Puréed salmon (very soft)

Friday

  • Breakfast: Baby oatmeal + a little banana
  • Lunch: Mashed pumpkin
  • Dinner: Mashed beans

Saturday

  • Breakfast: Mashed berries (strained)
  • Lunch: Puréed zucchini
  • Dinner: Puréed beef + carrots

Sunday

  • Breakfast: Mashed banana + oatmeal
  • Lunch: Mashed sweet peas
  • Dinner: Soft tofu mashed

Snacks: Small amounts of mashed fruit.
Avoid: Honey, salt, sugar, choking hazards.

 

7-Day Menu for Ages 1–2 Years

Structure:
✔ 3 meals + 2 snacks
✔ Soft textures, small pieces
✔ Limit salt and sugar

 

DAY 1 – Monday

Breakfast: Scrambled egg + soft banana slices
Snack: Whole-milk yogurt
Lunch: Soft chicken + rice + steamed carrots
Snack: Mashed avocado on soft bread
Dinner: Lentil soup + soft potato pieces

DAY 2 – Tuesday

Breakfast: Oatmeal with mashed pear
Snack: Cheese cubes
Lunch: Turkey meatballs (soft) + pasta + peas
Snack: Applesauce
Dinner: Soft fish (tilapia/salmon) + mashed sweet potato

DAY 3 – Wednesday

Breakfast: Pancake pieces + blueberries (cut)
Snack: Yogurt + oats
Lunch: Beans + rice + zucchini
Snack: Banana slices
Dinner: Chicken noodle soup

DAY 4 – Thursday

Breakfast: Toast with mashed avocado
Snack: Cottage cheese
Lunch: Ground beef + soft potato + peas
Snack: Pear slices (soft)
Dinner: Soft cooked quinoa + carrots

DAY 5 – Friday

Breakfast: Oatmeal + mashed banana
Snack: Yogurt smoothie
Lunch: Chicken stew
Snack: Crackers + cheese
Dinner: Soft tofu + rice + veggies

DAY 6 – Saturday

Breakfast: French toast pieces
Snack: Applesauce
Lunch: Pasta with tomato sauce + turkey
Snack: Grapes cut in quarters
Dinner: Soft cooked beans + squash

DAY 7 – Sunday

Breakfast: Scrambled eggs + soft peach slices
Snack: Soft cookie or biscuit
Lunch: Salmon + mashed potatoes
Snack: Yogurt
Dinner: Vegetable soup

 

7-Day Menu for Ages 2–5 Years

Structure:
✔ More variety and texture
✔ Start including the child in choosing foods

 

DAY 1 – Monday

Breakfast: Egg + whole-grain toast
Snack: Fruit cup
Lunch: Chicken + rice + vegetables
Snack: Yogurt + granola
Dinner: Soup + bread

DAY 2 – Tuesday

Breakfast: Oatmeal with raisins
Snack: Baby carrots
Lunch: Macaroni with broccoli
Snack: Apple slices
Dinner: Fish + green beans

DAY 3 – Wednesday

Breakfast: Cereal + fruit
Snack: Cheese cubes
Lunch: Turkey sandwich + salad
Snack: Banana
Dinner: Ground beef + potatoes

DAY 4 – Thursday

Breakfast: Pancakes + berries
Snack: Yogurt
Lunch: Rice bowl with chicken and veggies
Snack: Crackers + hummus
Dinner: Vegetable pasta

DAY 5 – Friday

Breakfast: Scrambled eggs + toast
Snack: Pear slices
Lunch: Tuna salad + crackers
Snack: Smoothie
Dinner: Chicken soup

DAY 6 – Saturday

Breakfast: French toast + fruit
Snack: Carrot sticks
Lunch: Quesadilla + beans
Snack: Grapes (cut)
Dinner: Rice + salmon + vegetables

DAY 7 – Sunday

Breakfast: Yogurt parfait
Snack: Cheese + fruit
Lunch: Spaghetti with turkey meatballs
Snack: Banana muffin
Dinner: Chicken + sweet potatoes

 

 7-Day Menu for Ages 6–12 Years

Structure:
✔ Balanced meals
✔ Teach independence and healthy habits

 

DAY 1 – Monday

Breakfast: Cereal + milk + fruit
Snack: Mixed nuts (if no allergy)
Lunch: Turkey sandwich + veggies
Snack: Yogurt
Dinner: Chicken + rice + salad

DAY 2 – Tuesday

Breakfast: Pancakes + fruit
Snack: Cheese + grapes
Lunch: Rice bowl (chicken + veggies)
Snack: Smoothie
Dinner: Beef stew

DAY 3 – Wednesday

Breakfast: Eggs + toast
Snack: Apple slices + peanut butter
Lunch: Tuna wrap
Snack: Yogurt
Dinner: Chicken soup

DAY 4 – Thursday

Breakfast: Oatmeal + banana
Snack: Carrots + hummus
Lunch: Pasta + chicken
Snack: Crackers + cheese
Dinner: Fish + mashed potatoes

DAY 5 – Friday

Breakfast: Toast + eggs
Snack: Fruit cup
Lunch: Quesadilla + salad
Snack: Nuts or pretzels
Dinner: Chili + rice

DAY 6 – Saturday

Breakfast: Waffles + berries
Snack: Yogurt
Lunch: Ham sandwich + veggies
Snack: Popcorn
Dinner: Baked chicken + broccoli

DAY 7 – Sunday

Breakfast: Cereal + fruit
Snack: Cheese sticks
Lunch: Spaghetti with meat sauce
Snack: Smoothie
Dinner: Fish tacos + salad

 


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