What does lunch look like at 6 months?
By the time you've added lunch (often a week or two after starting breakfast), baby is more comfortable with the spoon and the highchair. Lunch is a great time to introduce vegetables, especially mild ones like sweet potato, carrot, broccoli, and butternut squash.
Aim for 1-3 tablespoons of food or 2-4 small finger pieces. Like breakfast, milk still covers most nutrition; lunch is practice and exposure.
Pair an iron-rich food with vitamin C — for example, mashed lentils with mashed strawberries, or scrambled egg with sweet potato. Vitamin C boosts iron absorption from plant foods.
Why lunch is a strategic addition
- Baby has had time to digest breakfast and is ready for another exposure.
- Lunch widens the variety of foods baby tries each day.
- Vegetable-heavy lunches build acceptance of savoury flavours early.
- Family lunches give baby a model — eat the same vegetables in front of them.
- By 7-8 months, lunch shifts from practice to genuine nutrition.
15+ lunch ideas for 6-month-olds
Sweet potato puree with olive oil
Steam or roast sweet potato until very soft, blend smooth with a teaspoon of olive oil for healthy fats.
Carrot and red lentil mash
Cook carrots and red lentils together until very soft, mash with a fork. High in plant iron and vitamin A.
Broccoli florets (BLW)
Steam broccoli until very soft (squishes between fingers). Serve as full florets — baby holds the stem and gnaws the soft tree-top.
Avocado and chicken mash
Shred well-cooked unseasoned chicken; mix with mashed avocado for an iron + healthy-fat combo.
Butternut squash puree
Roast butternut squash until very soft, blend smooth. Naturally sweet, rich in vitamin A.
Pea and mint smash
Cook frozen peas in boiling water 3-4 minutes, drain, smash with a fork (no salt). Optional: stir in a tiny bit of fresh mint.
Salmon flakes with mashed sweet potato
Bake salmon plain (no salt), flake into tiny pieces, mix with mashed sweet potato. Omega-3 + iron-rich combo.
Soft-cooked carrot batons (BLW)
Cut carrots into long batons, steam until very soft. Easy for baby to grip; gnawable.
Lentil dahl
Cook red lentils with mild spices (cumin, turmeric — no salt or chili) until very soft and creamy. Mash. Iron-rich and flavorful.
Cottage cheese with mashed peach
Plain cottage cheese mixed with mashed ripe peach. Introduces dairy in a textured form (small soft curds).
Mini frittata strips
Whisk eggs with finely chopped soft veg (zucchini, spinach), bake in a muffin tin or skillet, cut into baby-finger strips.
Soft pasta with smooth tomato
Cook small pasta shapes (orzo, mini shells) until very soft, toss with smooth blended tomato (no salt). Cut to safe size for baby's age.
Chickpea and avocado mash
Mash cooked chickpeas (canned, rinsed, no salt) with avocado. Plant protein + healthy fat.
Spinach and ricotta puree
Wilt fresh spinach, blend with ricotta and a touch of olive oil for a calcium + iron combo.
BLW: roasted zucchini fingers
Cut zucchini into finger-length wedges, roast at 200°C with olive oil until soft. Soft enough to gnaw.
When to call your pediatrician
- Allergic reaction signs: hives, swelling, breathing trouble — call 911 if severe.
- Repeated vomiting or persistent diarrhea after specific foods.
- Choking incident (silent or wet voice) — emergency.
- Severe constipation that doesn't ease with prunes/pears/water.
- Refusing all solids for 2+ weeks despite gentle attempts.
- Any concerns about growth or weight gain.
Frequently asked questions
How much should a 6-month-old eat for lunch?
1-3 tablespoons of food or 2-4 small finger pieces. Milk still provides 80-90% of calories. Quantity grows over the next 2-3 months.
Can I add salt or seasoning?
No salt before 12 months — kidneys can't process it. Mild seasonings like cinnamon, cumin, turmeric, garlic powder, basil are great from 6 months.
Should lunch be different from breakfast?
Variety is great but not required. Aim for different food groups (breakfast = grain + fruit, lunch = veg + protein) when possible. Repeating foods is fine.
Are jarred baby food meals OK for lunch?
Yes — pick organic plain options without added salt or sugar. Combine with a soft finger food (banana spear, avocado wedge) for varied texture.
What about water at lunch?
Yes — offer 1-2 oz of water in an open cup or straw cup at meals. It supports kidney function and gets baby used to drinking from a cup.
How do I keep lunch low-pressure?
Don't push. Offer the food, let baby explore, end the meal when they signal done (turning away, throwing food). Forcing usually backfires.
Should I freeze leftover lunch?
Yes — most baby purees freeze well in ice cube trays or silicone molds. Use within 2-3 months. Defrost in the fridge, reheat thoroughly, cool to baby-safe temp before serving.
What if my baby only wants finger food?
That's totally normal — many babies prefer self-feeding. Skip the spoon, offer soft finger foods. They'll get the same nutrition through different shapes.
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