Baby Weekly Meal Planner: Free PDF Download

Kate Watt
2024-05-14T00:00:00+10:00

Download our free baby weekly meal planner PDF to organise your starting solids journey. Track new foods, plan meals, and simplify mealtime.
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Looking for a baby weekly meal planner to help you navigate the exciting world of starting solids? As parents ourselves, we know how overwhelming it can feel to plan nutritious meals while tracking which foods your little one has tried. That's exactly why we created this free printable planner—to make your mealtime journey easier and more organised.

Whether you're following baby-led weaning, traditional purees, or a combination approach, our baby weekly meal planner gives you a simple system to stay on track. Download it instantly, print it for your fridge, or save it to your phone for quick reference.

In This Article

Why Use a Baby Weekly Meal Planner?

When to Start Using a Meal Planner

What to Include in Your Baby's Meal Plan

How to Use This Free Meal Planner

Sample Meal Ideas by Food Group

Tips for Successful Meal Planning

Setting Up for Mealtime Success

Why Use a Baby Weekly Meal Planner?

Key benefits

Why meal planning helps

Organisation reduces stress and ensures variety.

Track new foods

Know what's been tried and when.

Save time

No more last-minute meal decisions.

Ensure variety

See the whole week at a glance.

Starting solids is a major milestone, but it comes with plenty of questions. What should I offer today? Have they tried this food before? Am I giving enough variety? A baby weekly meal planner takes the guesswork out of feeding and helps you stay organised.

Benefits of Meal Planning for Babies

Track new foods easily – Know exactly which foods your baby has tried and when, making allergen introduction safer and more systematic.

Ensure variety – Seeing the week at a glance helps you include different food groups and textures throughout the week.

Save time and money – Plan your grocery shopping around what you'll actually use, reducing food waste and last-minute trips to the shops.

Reduce mealtime stress – No more standing at the fridge wondering what to offer. Your plan is ready to go.

Spot patterns – Notice which foods are hits, which need more exposure, and how your baby's appetite changes over time.

From our experience, having a visual planner on the fridge makes the whole family aware of what's happening at mealtimes. It also helps partners and grandparents stay consistent when feeding your little one.

When to Start Using a Meal Planner

Most babies are ready to start solids around 6 months of age, though every child develops at their own pace. According to Australian health guidelines from the Raising Children Network, you should look for these signs of readiness:

Signs Your Baby Is Ready for Solids

Can sit upright with minimal support

Has good head and neck control

Shows interest in food (watching you eat, reaching for food)

Opens mouth when food is offered

Can move food from the front to the back of their mouth

Once you've started introducing solids—even just one meal a day—a baby weekly meal planner becomes incredibly useful. It helps you track those early foods and gradually build variety as your baby's eating skills develop.

Progression by Age

Your meal planning approach will evolve as your baby grows:

6-7 months – One meal per day, focusing on single foods to identify any reactions. Your planner helps track first exposures.

8-9 months – Two meals per day with more variety. Use the planner to ensure you're rotating through food groups.

10-12 months – Three meals plus snacks. The planner helps coordinate baby's meals with family mealtimes.

What to Include in Your Baby's Meal Plan

A balanced baby weekly meal planner should cover all the essential food groups. Here's what to aim for:

Essential Food Groups

Iron-rich foods – Crucial for development. Include meat, poultry, fish, eggs, legumes, or iron-fortified cereals daily. Australian health guidelines emphasise iron as a priority nutrient.

Vegetables – Offer a rainbow of colours. Orange vegetables (sweet potato, pumpkin), green vegetables (broccoli, peas, beans), and others provide different vitamins.

Fruits – Soft fruits like banana, avocado, and cooked apple or pear are perfect early foods.

Grains and carbohydrates – Oats, rice, pasta, bread, and crackers provide energy for active little ones.

Dairy – Full-fat yoghurt and cheese can be introduced from 6 months (though cow's milk as a main drink should wait until 12 months).

Allergen Introduction

Our baby weekly meal planner includes space to track allergen introduction—an essential safety feature. The nine common allergens to introduce early include:

Egg

Peanut (as smooth butter or powder)

Tree nuts (as smooth butter or powder)

Cow's milk (in cooking or as yoghurt/cheese)

Wheat

Soy

Sesame

Fish

Shellfish

Current Australian guidelines recommend introducing common allergens early (around 6 months) and regularly, as this may reduce the risk of allergies developing.

How to Use This Free Meal Planner

Quick guide

5 steps to get started

1

Download

Get the free PDF below.

2

Plan weekly

Spend 5-10 mins each weekend.

3

Track & adjust

Note reactions and preferences.

We've designed this baby weekly meal planner to be as simple as possible. Here's how to get the most from it:

Step-by-Step Guide

1. Download and print – Click the download button below to get your free PDF. Print it on A4 paper or save it to your phone.

2. Plan at the start of each week – Spend 5-10 minutes on the weekend jotting down meal ideas. You don't need elaborate recipes—simple foods are perfect.

3. Fill in each day – Note what you plan to offer for breakfast, lunch, dinner, and snacks. Leave space for notes about reactions or preferences.

4. Track new foods – Circle or highlight any foods being offered for the first time. This helps with allergen tracking.

5. Review and adjust – At the end of the week, note what worked well and what to try again next week.

Tips for Using the Planner

Laminate for reuse – Print once, laminate, and use a whiteboard marker. Wipe clean and start fresh each week.

Keep it visible – Stick it on the fridge where everyone can see it.

Be flexible – The planner is a guide, not a strict schedule. Swap meals around based on what's fresh or what your baby is in the mood for.

Include family meals – Where possible, note when baby can eat the same thing as the rest of the family. This makes meal prep easier.

Sample Meal Ideas by Food Group

Need inspiration for your baby weekly meal planner? Here are some simple ideas organised by food group:

Breakfast Ideas

Porridge with mashed banana

Scrambled eggs with avocado

Wholemeal toast fingers with nut butter

Greek yoghurt with soft fruit

Weetbix mashed with milk

Lunch Ideas

Steamed vegetables with hummus

Pasta with hidden veggie sauce

Cheese and vegetable muffins

Soft sandwiches with cream cheese

Leftover dinner from the night before

Dinner Ideas

Slow-cooked meat with roasted vegetables

Fish fingers (homemade) with sweet potato chips

Mild curry with rice

Shepherd's pie with hidden veggies

Meatballs with pasta

Snack Ideas

Sliced fruit (soft or steamed)

Cheese cubes or sticks

Rice cakes with avocado

Yoghurt pouches (or in a bowl)

Vegetable sticks with dip

Checklist

Weekly meal prep checklist

Check what's in the fridge and freezer

Plan 3-5 new foods to introduce this week

Include at least one iron-rich food per day

Batch cook and portion into freezer trays

Prep finger food options for self-feeding practice

Note any allergens to introduce this week

Print this week's planner and stick it on the fridge

Tips for Successful Meal Planning

We've tested many approaches with our own children, and these strategies make meal planning more sustainable:

Keep It Simple

You don't need to prepare elaborate meals every day. Simple combinations of nutritious foods are perfectly adequate. A banana, some scrambled egg, and a few steamed veggies make a complete meal.

Batch Cook and Freeze

When you do cook, make extra. Freeze portions in ice cube trays or small containers. On busy days, you can pull something from the freezer and add fresh fruit or vegetables.

Embrace Repetition

Babies often need to see a food 10-15 times before accepting it. Don't give up after one rejection. Keep offering and let your little one explore at their own pace.

Involve the Whole Family

Where possible, serve baby the same (or similar) foods that the family is eating. This models good eating habits and makes meal prep simpler. Just set aside baby's portion before adding salt or strong spices.

Setting Up for Mealtime Success

A good meal plan is only part of the equation. How you set up the feeding environment matters just as much.

Proper Positioning

For safe, comfortable eating, your baby needs proper support. Feeding therapists recommend the "90-90-90 rule": hips, knees, and ankles all at 90-degree angles. This means their feet should rest on a solid surface—not dangle in mid-air.

If your highchair doesn't have built-in foot support, consider adding a footrest. We've found this single change can transform mealtimes, helping babies focus on eating rather than trying to stabilise themselves.

Essential Highchair Accessories

To make mealtimes easier and cleaner, these accessories help:

Highchair footrest – Provides the stable base your baby needs for proper positioning.

Silicone placemat – Contains mess and makes cleanup a breeze.

Cushion cover – Adds comfort and helps prevent sliding.

Check out our full range of IKEA highchair accessories designed to set you up for mealtime success.

Create a Calm Environment

Mealtimes should be relaxed and enjoyable. Turn off screens, minimise distractions, and try to eat together as a family when possible. Your baby is watching and learning from you.

Download Your Free Baby Weekly Meal Planner

Ready to simplify your starting solids journey? Our free baby weekly meal planner PDF is beautifully designed with a minimal aesthetic to look great on your fridge while being genuinely practical.

What's included:

Weekly meal grid for breakfast, lunch, dinner, and snacks

Space to track new foods and allergens

Notes section for reactions and preferences

Printable A4 format (also works on mobile)

Print a fresh copy each week, or laminate and reuse with a whiteboard marker. Either way, you'll have a clear system to keep your baby's nutrition on track.

More Free Resources for Starting Solids

First 100 Foods Tracker (Free PDF) – Track every food your baby tries

Starting Solids Checklist: Everything You Need

Allergen Introduction Tracker (Free PDF)

Baby-Led Weaning: The Complete Starter Guide

IKEA Highchair Accessories – Set Up for Mealtime Success