First Bites: Free 100-Day Baby Solids Schedule & Meal Plan (6-12 Months)

Important Note

Always consult your pediatrician before introducing solids and allergens, especially if your baby has a history of eczema.

Baby's Signs of Readiness

✓Can sit with good head and neck control.
✓Shows interest in your food.
✓Has lost the tongue-thrust reflex.
✓Can bring objects to mouth.

Parent's Mindset

✓Food is fun. It's about discovery, not calories (yet).
✓Plan small. Baby will eat 1-2 teaspoons. Don't cook a feast.
✓No pressure. If they refuse, try again in a few days.

About Me

I am a mother of three who believes parenting should be enjoyable, not an endless source of stress. I built this tool to make the 100-day journey easier for you.

If you feel this guide was helpful, you can support the project below.

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Phase 1: First Tastes (Days 1-30)

Goal: Get used to the spoon and single flavors. One new food every 2-3 days.

💧 Hydration Tip

You can start offering a small amount (1-2oz) of water in an open cup with meals to practice sipping. Breastmilk/formula is still the main hydration source.

Tips for Success

Mess is good: It's how they learn. Strip them down to a diaper!
Self-feeding: Load the spoon and hand it to baby.
Leftovers: Freeze unused purée in ice cube trays for later.

Phase 2: Allergens & Texture (Days 31-60)

Goal: Introduce top allergens and thicker textures. 2 meals a day.

Phase 3: Variety & Finger Foods (Days 61-100)

Goal: 3 meals a day. Eating what the family eats (modified).

Meal Calendar

Click a day to see the recipe. Orange Border = Allergen Day.

Phase 1

Phase 2

Phase 3

Baby Recipe Finder

Family Meal Finder

Don't cook twice! Filter by the ingredient you are introducing to baby.

Safety First

Understanding the difference between gagging (safe) and choking (dangerous) is the #1 skill for parents.

Visual Guide: Safe Sizes (6-9 Months)

The "Stick"

Food should be long and thin (like an adult pinky finger) so baby can grab it with a fist.

Best for: Carrot, Toast, Meat

X

The "Coin" (DANGER)

Never serve round, coin-shaped foods. They block airways perfectly.

Avoid: Whole Grapes, Hot Dogs

Quartered / Smashed

Cut round foods lengthwise into quarters, or smash berries flat.

Best for: Grapes, Blueberries

First Aid for Choking

Call Emergency Services Immediately.
Back Blows: Place baby face down on forearm. 5 firm blows between shoulder blades.
Chest Thrusts: Turn baby face up. 2 fingers on chest center. 5 quick thrusts.
Repeat until object clears.

The Science of Starting Solids

Modern feeding guidelines aren't just guesses—they are based on landmark studies from the last 15 years. Here is the evidence behind why we do what we do.

1. The "Iron Gap": Why 6 Months?

"My baby gets breastmilk/formula. Why do they need food?"

It's all about Iron. Babies are born with a natural "backpack" of iron stored in their bodies. Around 6 months, this internal store runs out.

The Science

Breastmilk is amazing, but it is naturally low in iron. By 6 months, a baby's rapid brain growth demands more iron than milk alone can provide. This is why "food before one" is not just for fun—it's for brain development.

The Solution

This is why your first foods should ideally be iron-rich (meat, eggs, lentils, fortified cereals) rather than just fruits and vegetables.

2. The LEAP Study (2015)

Allergies

"Learning Early About Peanut Allergy"

The Old Advice: Avoid peanuts until age 3.
The New Science: This groundbreaking study proved that avoiding allergens increases the risk of allergy.

The Finding: High-risk infants who ate peanut products regularly starting at 4-11 months had an 81% lower risk of developing a peanut allergy by age 5 compared to those who avoided it.
Actionable Advice: Introduce thinned peanut butter early and keep it in the diet regularly (2-3 times a week).

Read the Study (NEJM) →

3. The EAT Study (2016)

Allergies

"Enquiring About Tolerance"

Building on LEAP, this study looked at introducing 6 common allergenic foods (Milk, Peanut, Sesame, Fish, Egg, Wheat) alongside breastfeeding.

"Early introduction of high-dose gluten and other allergens was found to be safe and did not affect breastfeeding duration."

Read the Study (NEJM) →

4. The BLISS Study (2017)

Safety

"Baby-Led Introduction to Solids"

The Fear: "Doesn't Baby-Led Weaning (finger foods) cause choking?"
The Science: This study compared traditional spoon-feeding vs. a modified Baby-Led Weaning approach.

The Finding: There was no difference in choking risk between the spoon-fed group and the finger-food group.
The Catch: This is only true if parents are educated on safe food shapes (no round foods, soft textures).
Iron Intake: The study highlighted that BLW parents must be extra conscious of offering iron-rich foods (like meat strips or lentil patties) since babies eat smaller volumes initially than spoon-fed babies.

Read the Study (Pediatrics) →

Common Questions

Answers based on pediatric guidelines.

Your Progress

Important Note

Baby's Signs of Readiness

Parent's Mindset

About Me

Phase 1: First Tastes (Days 1-30)

Tips for Success

Phase 2: Allergens & Texture (Days 31-60)

Phase 3: Variety & Finger Foods (Days 61-100)

Meal Calendar

Phase 1

Phase 2

Phase 3

Baby Recipe Finder

Family Meal Finder

Safety First

Visual Guide: Safe Sizes (6-9 Months)

The "Stick"

The "Coin" (DANGER)

Quartered / Smashed

First Aid for Choking

The Science of Starting Solids

1. The "Iron Gap": Why 6 Months?

"My baby gets breastmilk/formula. Why do they need food?"

2. The LEAP Study (2015)

3. The EAT Study (2016)

4. The BLISS Study (2017)

Common Questions

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