first foods recipe planner — 6–12 months, freezer-friendly
starting solids should be calm, varied, and adaptable. this is a planner, not a prescription — what to make, what to freeze, and how to introduce allergens safely under ASCIA guidance.
by Milly Chen · last updated 4 May 2026
general info, not medical advice
for allergy concerns, see your GP. ASCIA's free online guide at allergy.org.au is the AU authority on safely introducing allergens.
the framework
around 6 months, when baby holds head steady, sits with support, and shows interest in food, you start. milk (breast or formula) stays the main calorie source until 12 months — solids are about exposure, texture, and flavour.
- start once a day → twice → three times by 8–9 months.
- iron-rich foods first — meat, lentils, iron-fortified cereal, well-cooked egg.
- introduce common allergens by 12 months: peanut, egg, dairy, wheat, soy, sesame, fish, shellfish, tree nuts (one at a time, in small amounts, at home).
- no salt, no sugar, no honey under 1, no whole nuts under 3.
ASCIA guidance
the Australasian Society of Clinical Immunology and Allergy recommends introducing common allergens by 12 months — early exposure reduces allergy risk. one new allergen at a time, watch for reactions for 2 hours after.
first 4 weeks of solids — week-by-week
(approx 6 months. one meal a day.)
- week 1: smooth iron-fortified baby rice + breast milk/formula. peanut paste mixed in.
- week 2: avocado, banana, sweet potato (cooked + mashed). egg yolk introduced.
- week 3: well-cooked beef, chicken, or lentil purée. dairy in cooking (yoghurt, cheese small amounts).
- week 4: green veg (broccoli, peas), apple, pear, oats. wheat introduced.
freezer staples (batch + reheat)
- smooth iron-rich beef + sweet potato + carrot purée
- lentil + tomato + spinach mash
- salmon + pumpkin + rice
- chicken + apple + parsnip
- egg muffin cups (cooked egg, cheese, broccoli)
- veggie smash patties (sweet potato, oat, egg, cheese)
freeze in ice-cube trays
30ml cubes = perfect baby portion. transfer to labelled freezer bags once frozen. use within 1 month.
9–12 months — texture + finger food
by 9 months, move from purée to mashed lumpy + finger food. by 12 months, baby should be able to eat what the family eats with minor adjustments.
- soft cooked veggie sticks — carrot, sweet potato, zucchini, capsicum
- well-cooked pasta
- small pieces of soft fruit
- scrambled egg
- soft meatballs cut in half
- cheese strips
- toast fingers with avocado, hummus, or peanut paste
free download
we made a mini mode-branded weekly meal planner for babies 6–12 months. printable, fridge-friendly.
frequently asked
purée vs baby-led weaning — which is better?
either works. AU guidance is whichever suits your family. many families do a mix — purées at one meal, finger foods at another. focus on iron, allergen exposure, variety.
what about choking?
gagging is normal — babies have a strong gag reflex that protects them. choking is silent. avoid: whole grapes, whole nuts, popcorn, hard raw veg, hot dogs without cutting lengthwise, sticky foods like marshmallow. learn infant CPR.
how do I know if it's an allergic reaction?
mild: rash around mouth, hives, vomiting. severe (anaphylaxis): swollen lips/face, difficulty breathing, pale + floppy. severe = call 000. introduce one allergen at a time so you know what reacted.