As your baby turns one, their nutritional needs evolve, and they transition from purees to more solid foods. A well-balanced meal plan for a 12-month-old should include a variety of nutrients from fruits, vegetables, proteins, dairy, and whole grains. At this stage, they are also ready to drink whole milk and start self-feeding.
This article provides a detailed meal plan, portion suggestions, and tips to make mealtime enjoyable and nutritious.
Nutritional Requirements for a 12-Month-Old
A 12-month-old typically needs:
- Calories: 900–1000 kcal per day
- Protein: 13g per day (from dairy, eggs, poultry, beans, etc.)
- Fruits & Vegetables: At least 1 cup daily
- Grains: Whole grains such as oats, rice, and whole-wheat bread
- Dairy: 16–24 oz of whole milk or dairy alternatives
Sample 12-Month-Old Meal Plan
Breakfast Ideas
- Scrambled eggs with whole-wheat toast and mashed banana
- Oatmeal with blueberries and yogurt
- Cottage cheese with diced peaches and whole-grain crackers
- Whole-wheat pancakes with peanut butter and sliced strawberries
- Greek yogurt with granola and diced mango
Mid-Morning Snack
- Cheese cubes with soft apple slices
- Avocado toast on whole wheat bread
- Banana slices with almond butter
- Whole-grain crackers with hummus
- Yogurt smoothie with spinach and berries
Lunch Ideas
- Grilled cheese sandwich with tomato soup
- Chicken and vegetable stir-fry with rice
- Turkey and avocado wrap with cucumber sticks
- Lentil soup with whole-wheat bread
- Mashed sweet potatoes with soft-cooked salmon
Afternoon Snack
- Sliced pears with cottage cheese
- Whole-wheat mini muffins with milk
- Boiled egg with carrot sticks
- Fruit smoothie with yogurt
- Peanut butter on whole-wheat toast
Dinner Ideas
- Baked chicken with mashed potatoes and steamed broccoli
- Soft pasta with ground turkey and tomato sauce
- Baked salmon with quinoa and peas
- Scrambled tofu with rice and sautéed zucchini
- Mild curry with soft-cooked vegetables and rice
Before Bedtime Snack (if needed)
- Warm milk with a whole-grain biscuit
- Apple slices with yogurt dip
- Oatmeal with mashed banana
Tips for Feeding a 12-Month-Old
- Offer a variety of textures to encourage self-feeding.
- Avoid choking hazards like whole grapes, nuts, and large chunks of food.
- Serve water in a sippy cup instead of juice.
- Encourage independent eating with baby-sized utensils.
- Watch for any allergic reactions when introducing new foods.
A well-balanced meal plan ensures that your 12-month-old gets the right nutrients for growth and development. By offering a variety of healthy, easy-to-eat foods, you help set the foundation for a lifetime of good eating habits.