Interactive 100-Day Solids Plan

Important Note

Always consult your pediatrician before introducing solids and allergens, especially if your baby has a history of eczema, a diagnosed food allergy, or a family history of allergies. This guide is for informational purposes and does not replace professional medical advice.

Baby's Signs of Readiness

✓Can sit with good head and neck control, either independently or with minimal support.
✓Shows interest in food by watching you eat, leaning towards food, or opening their mouth.
✓Has lost the tongue-thrust reflex (doesn't automatically push food out of their mouth).
✓Is able to bring objects to their mouth.

Parent's Readiness

✓Scientific research does not confirm a significant difference in a child's later development between finger foods vs. purées. Find your preference and be confident!
✓In the first year, solid food does not replace breast milk or formula, so keep the stress level minimal. This is a time for discovery, not calories.
✓Your baby will eat much less solid food at first than you think. Don't cook a kilo of broccoli for the baby; plan your family dinner so you can set aside a small amount for the baby.

About Me

I am a mother of three who has experimented with every possible feeding method and exchanged countless experiences with other mothers. I believe parenting should be enjoyable, not an endless source of stress, so I base my approach on scientific research and life experience.

While surfing the internet, I noticed that most simple and comprehensive pages about baby solids have locked important information behind a financial investment. I hope to keep this page free of ads and paid packages. If you feel that this was helpful on your journey, you can buy me a purée (i.e., donate an amount of your choice).

Buy me a purée 🥕🍠🥑

Phase 1: First Tastes (Days 1-30)

The goal of this phase is to introduce single-ingredient purées to get the baby used to the sensation of eating. Focus on fruits and vegetables, introducing one new food every 2-3 days to monitor for any potential reactions.

Goal: First Tastes Frequency: 1 meal per day Texture: Smooth, runny purée

Important Tips!

✓Don't clean constantly. This creates a negative association for the child. After eating, give the baby a towel/wet wipe and let them wipe up the big mess themselves. The rest of the food can be cleaned from ears, folds, and even toes after feeding is over. The baby can freely be in the high chair in just a diaper to avoid ruining clothes.
✓Let the child eat. Hold the spoon in front of the baby's mouth so they can pull the purée into their mouth with their own tongue.
✓Let the baby set the pace. Your baby may want a longer break between each spoonful. Forcing food is unpleasant and dangerous. Let them choose the tempo!
✓Created a vegetable trauma? If a food is really disliked, take a 2-3 day break from solids and try again later with something else.
✓Save the purée. Bought an expensive organic purée, but the baby only had 2 bites? Put the rest in a silicone mold and freeze it for later use in smoothies or sauces.

Phase 2: Allergen Introduction & New Textures (Days 31-60)

This phase focuses on systematically introducing common allergens. Introduce one allergen at a time in the first half of the day. If introducing an allergen makes you anxious, you can offer it for the first time in a small amount outside a doctor's office or in a hospital parking lot. Everything will likely be fine, but the parent's experience should be less stressful too.

Goal: Allergen Introduction Frequency: 2 meals per day Texture: Thicker purée, mashed

Allergen Introduction Schedule

This table provides clear examples for introducing common allergens. Start with a small amount on the first day and offer a slightly larger amount on the second day if there is no reaction. Always consult your pediatrician first.

Allergen	Example Day 1 Serving	Example Day 2 Serving	Tips
Cow's Milk	1-2 teaspoons of plain, whole milk yogurt	1-2 tablespoons of plain yogurt	Mix into a familiar fruit or vegetable purée.
Egg	1/4 of a hard-boiled yolk, mashed	1/2 of a hard-boiled yolk, mashed	Mix with avocado or banana to add moisture.
Peanut	1/4 teaspoon of smooth peanut butter	1/2 teaspoon of smooth peanut butter	Crucial: Thin with breast milk, formula, or water to a runny consistency. Mix into cereal.
Tree Nuts	1/4 teaspoon of smooth almond butter	1/2 teaspoon of smooth almond butter	Just like peanut butter, thin it out to prevent a choking hazard.
Fish	1-2 teaspoons of flaked, cooked salmon	1 tablespoon of flaked, cooked salmon	Ensure there are absolutely no bones. Mix with sweet potato purée.
Wheat	1-2 teaspoons of iron-fortified infant wheat cereal	1 tablespoon of infant wheat cereal	Prepare according to package directions.

Phase 3: Expanding Variety & Self-Feeding (Days 61-100)

Now it's time to introduce a wide variety of foods, textures, and soft finger foods. This is a great opportunity to involve the baby in family meals by offering simplified, soft versions of what you are eating. Continue to offer common allergens regularly.

Goal: Variety & Finger Foods Frequency: 3 meals per day Texture: Chunky purée, soft pieces

Meal Calendar

This calendar view helps you follow the plan daily. Click on a day to see the recipe. Days for introducing a new allergen are marked with an orange border.

Calendar: Phase 1 (Days 1-30)

Calendar: Phase 2 (Days 31-60)

Calendar: Phase 3 (Days 61-100)

Baby Recipe Finder

Discover simple meal and snack ideas for your baby. Click on a recipe to see the instructions. Use the filters below to find recipes by food type.

Family Meal Finder

Reduce food waste! Find recipes for the whole family based on the ingredient you're introducing to your baby. Click an ingredient to filter the recipes.

Safety

Starting solids is exciting, but it's important to be aware of safety. Here you will find information about choking hazards, first aid, and different feeding methods.

The Importance of Iron from 6 Months

Around 6 months of age, the iron stores that babies are born with start to deplete. Breast milk contains very little iron, so it's crucial to introduce iron-rich foods as some of the first complementary foods to prevent iron deficiency.

How to Ensure Baby Gets Enough Iron:

Iron-Fortified Cereal: Baby oatmeal or rice cereal is an easy and popular first choice.
Meat & Poultry: Well-cooked and puréed red meat (like beef) and dark poultry meat (like chicken or turkey thighs) are excellent, easily absorbed sources of iron.
Legumes: Lentils, beans, and chickpeas, when cooked very soft and puréed, are great plant-based iron sources.
Vitamin C is Key: Serve iron-rich foods alongside foods high in Vitamin C (like bell peppers, broccoli, citrus fruits, berries). Vitamin C significantly increases the absorption of iron from plant-based sources.

Choking vs. Gagging: What's the Difference?

It is crucial to distinguish between gagging (normal and safe) and choking (dangerous and requires immediate intervention). Gagging is a baby's natural protective reflex to move food to the right place in their mouth.

Signs of Gagging (Safe)

Baby is making sounds (coughing, crying).
Skin color is normal, maybe slightly flushed.
Baby may stick their tongue out and push food out.
Let the baby resolve the situation independently.

Signs of Choking (Dangerous)

Baby is silent, not making any sound.
Unable to breathe or breathing is very difficult.
Skin turns bluish or purplish.
Panicked, fearful expression.
Needs immediate first aid!

A Word of Warning on Nut Allergies

A baby may have a tree nut allergy, a peanut allergy, or both. Just because you did not see a reaction when introducing one of them, it does not mean you can be sure the baby does not have an allergy to the other. Introduce them separately and watch for reactions each time.

How to Offer Food Safely

Finger Food Dangers and Prevention

Texture: Food must be soft enough to be crushed between your thumb and forefinger. Steam or boil hard fruits and vegetables.
Shape and Size: Cut food into finger-length sticks so the baby can hold it in their fist. Avoid round, coin-shaped pieces (e.g., grapes, hot dogs) that can block the airway. Always cut them lengthwise in half or quarters.
Hazardous Foods: Avoid nuts, popcorn, hard candies, raw carrots, and apples.

Purée Dangers and Prevention

Force-feeding: Never force a spoon into a child's mouth or put too much food in at once. This can trigger the gag reflex and increase the risk of choking if the baby accidentally inhales the food.
Texture: Avoid purées with hard pieces (e.g., nut pieces, seeds). The purée should be smooth.
Position: Always feed the baby in an upright position, never lying down.

First Aid for Choking (under 1 year)

If you suspect a child is choking, act quickly. It is recommended to take an infant first aid course!

Call Emergency Services: If you are alone, give first aid for 2 minutes and then call. If someone else is present, ask them to call immediately.
Back Blows: Place the infant face down on your forearm, supporting their head and jaw. The head should be lower than the body. Give 5 firm blows between the shoulder blades with the heel of your other hand.
Chest Thrusts: Turn the infant face up on your other forearm, supporting the head. Place 2 fingers in the center of the chest (below the nipple line) and give 5 quick compressions, about 1/3 the depth of the chest.
Repeat: Continue alternating 5 back blows and 5 chest thrusts until the object comes out or until help arrives.

The Science & Research Behind Infant Nutrition

Modern recommendations for infant nutrition are based on important scientific research. Here is a brief overview of some key studies and principles. This information is for educational purposes. Always consult your doctor for personalized advice for your child.

Early Introduction of Allergens

Key Finding: Groundbreaking studies like LEAP (Learning Early About Peanut Allergy) and EAT (Enquiring About Tolerance) have changed the understanding of allergy prevention. Instead of avoidance, it has been shown that early and regular introduction of allergens (especially peanuts and eggs) around 4-6 months of age significantly reduces the risk of developing food allergies.

Sources: Du Toit, G., et al. (2015). Randomized Trial of Peanut Consumption in Infants at Risk for Peanut Allergy. New England Journal of Medicine. / Perkin, M. R., et al. (2016). Randomized Trial of Introduction of Allergenic Foods in Breast-Fed Infants. New England Journal of Medicine.

Purées vs. Finger Foods (BLW): What Does Science Say?

This is a common debate, but scientifically, neither method has been proven superior to the other. Both are good when implemented safely.

The BLISS study (Baby-Led Introduction to Solids) is one of the most comprehensive. It found no significant differences in children's weight or the number of choking incidents when parents were advised on offering safe food. There were also no differences in iron levels when BLW parents consciously offered iron-rich foods.

Other, smaller studies have suggested that BLW babies may be less picky eaters and eat more diversely, but these results are not conclusive.

Conclusion: There is no solid evidence that one method ensures better health or development in the long run. The key is to offer nutrient-rich and safe food and to respond to the child's cues. The best method is the one that suits your family.

Sources: Daniels, L., et al. (2015). Baby-Led Introduction to SolidS (BLISS) study. BMC Pediatrics. / Brown, A. & Lee, M. (2011). A descriptive study investigating the use and nature of baby-led weaning in a UK sample of mothers. Maternal & Child Nutrition.

General Nutrition Recommendations

WHO Recommendations: The World Health Organization (WHO) recommends starting complementary foods at around 6 months of age, while continuing breastfeeding. The first foods should be nutrient-rich, especially in iron.

Source: World Health Organization. (2003). Guiding principles for complementary feeding of the breastfed child.

All Questions Answered: A Science-Based Guide

Here are the scientific, evidence-based answers to the common questions and worries parents have about starting solids.