Starting something new is always exciting—whether it’s moving into a new home, launching a business, or signing up for a new sports class. But in the winter of 2025, I found myself diving into an entirely new adventure: feeding my baby daughter for the first time!
Like many parents, I wanted to give my little one the most nutritious, organic, and immune-boosting meals right from the start. I spent hours researching the best first foods, chatting with nutritionists in Berlin, hunting for organic recipes, and experimenting in the kitchen. What I didn’t expect? How much fun it would be!
Sure, the responsibility can feel overwhelming at times. But if you take a step back, the journey of discovering new flavors and textures for your baby can be a joyful and creative experience. I found myself eagerly waking up each morning, brainstorming new meal ideas, and jotting down my favorites. Over time, I compiled all my best recipes and meal plans into a diary—one that I’m now sharing with you!
This Organic Baby Meal Starter Kit is designed for babies ages 5 to 24 months and provides a simple guide on what to feed, how often, and what to avoid. If you’re a new parent looking for easy, healthy meal ideas, you’re in the right place!
STARTING SOLIDS: HOW DO YOU KNOW WHEN YOUR BABY IS READY?
Many parents are eager to start solids as early as 4 months, hoping to replace the bottle as soon as possible. But experts recommend waiting until your baby shows clear signs of readiness, such as:
✔️ Sitting upright with support
✔️ Grabbing objects and bringing them to their mouth
✔️ Improved head control
✔️ Losing the tongue-thrust reflex (which pushes food out)
So, When Should You Start?
- The German Nutrition Society and platforms such as kindergesundheit-info.de suggest starting solids between 5 and 7 months.
- The World Health Organization (WHO) and American Academy of Pediatrics (AAP) recommend waiting until 6 months.
Six months seems to be the magic number! But if your baby is showing signs of readiness around 5 months, you can try introducing solids—just make sure to get the green light from your pediatrician first!
WHAT ABOUT ALLERGENS?
It’s recommended to introduce allergens around 6 months (again, with your pediatrician’s approval). Common allergens include:
🥜 Peanuts
🍳 Eggs
🥛 Dairy
🌾 Wheat
🐟 Fish
Tip: Offer allergenic foods in the morning or after your baby’s first nap—this gives you plenty of time to monitor for any reactions. Allergies usually show up first after trying out the food for a couple of times!
5+ MONTHS: THE VERY FIRST BITES
WHAT TO FEED?
Start with single-ingredient purees—no salt, no sugar, just simple goodness!
HOW OFTEN?
🍽️ 1–2 small meals per day (1-2 tablespoons per meal)
🆕 Introduce one new food at a time over 3–5 days to watch for allergies.
THE BOTTLE?
🍼 Continue with breast milk or formula alongside meals.
⚠️ Avoid: Honey, spicy food, and choking hazards like whole nuts, grapes, popcorn, and hot dogs!
BABY’S FIRST MENU (5+ MONTHS)
🍌 BREAKFAST: Mashed bananas, apples, sweet potatoes, or single-grain cereal (millet, rice, or oatmeal) mixed with breast milk or formula.
🥕 DINNER (optional): Repeat the same meal if your baby is still hungry.
6+ MONTHS: EXPLORING FLAVORS!
WHAT TO FEED?
Now’s the time for mixed purees, finger foods, and protein! Think soft lentils, chicken, or fish.
HOW OFTEN?
🍽️ 2–3 meals per day (+ an optional snack).
BOTTLE & CUP?
🍼 Continue with breast milk or formula alongside meals.
🥤 Start introducing a sippy cup with a maximum of 200ml of water per day.
BABY’S MENU (6+ MONTHS)
🌱 BREAKFAST: A whole grain porridge made of oats, wheat, or barley and mixed with mashed banana.
🥕 LUNCH: Steamed and pureed zucchini, broccoli, and carrots with mashed pears or apples. Add a drizzle of rapeseed oil and hemp seeds for extra nutrients!
🐟 DINNER: Mashed lentils or black beans with bell peppers, tomatoes, cucumber, chickpeas, and pumpkin.
🍎 SNACKS (optional): Soft steamed apple slices, mango, or banana.
⚠️ Avoid spinach, chard, or beetroot before 7 months due to high nitrate levels!
8+ MONTHS: HELLO, TEXTURES!
WHAT TO FEED?
Soft, chunky foods and small, easy-to-grab finger foods.
HOW OFTEN?
🍽️ 3 meals per day + snacks.
BOTTLE & CUP?
🍼 Slowly reduce bottle feeds.
🥤 Increase sippy cup use.
BABY’S MENU (8+ MONTHS)
🍓 BREAKFAST: Quinoa porridge with mashed blueberries and coconut milk.
🐟 LUNCH: baked salmon flaked and mixed with cornflour, spinach, eggs, and parmesan and fried in organic olive oil (served as finger food).
🥚 DINNER: Mashed boiled egg with mango and hemp seeds on a whole-grain toast wedge.
🥜 SNACKS: Steamed apples with almond butter.
12+ MONTHS: A LITTLE FOODIE IN THE MAKING!
WHAT TO FEED?
Introduce family-style meals with whole grains, veggies, protein, and dairy.
HOW OFTEN?
🍽️ 3 meals per day + 2 snacks.
BOTTLE & CUP?
🍼 Time to transition from breast milk/formula to cow’s milk or fortified plant-based milk (check with your pediatrician!).
TODDLER MENU (12+ MONTHS)
🍳 BREAKFAST: Scrambled eggs with broccoli with whole-grain toast and cheese on the side.
🥗 LUNCH: Organic quinoa salad with chickpeas, tomatoes, and avocado.
🐟 DINNER: Baked fish with mashed cauliflower and peas.
🍌 SNACKS: Yogurt with banana, blueberries, and sesame.
18+ MONTHS: MINI MEALS FOR A MINI ADULT!
WHAT TO FEED?
Balanced meals with all food groups. Limit added sugar and keep meals fun!
HOW OFTEN?
🍽️ 3 meals per day + 2 snacks.
🍼 NO MORE BOTTLES! Your child should be drinking from a cup regularly.
TODDLER MENU (18+ MONTHS)
🥣 BREAKFAST: Overnight oats with almond butter and grated apple.
🍝 LUNCH: Chickpea pasta with spinach, cucumber, and sun-dried tomatoes.
🥩 DINNER: Stir-fried tofu with couscous, grilled zucchini, and carrots.
🥕 SNACKS: Hummus with veggie sticks or nut butter with fruit.
🎂 DESSERT ALERT! By now, you can introduce organic, sugar-free treats like banana-based ice creams. Check out brands like Nomoo, Demeter-Felderzeugnisse, or Rachelli for organic, dairy-free ice cream options.
FINAL NOTE
This meal plan is based on my personal experiences and what worked well for my baby. It is intended to provide ideas and inspiration for parents, but it is not a substitute for professional medical advice. Every baby is unique, and their nutritional needs, allergies, and developmental milestones can vary. Before introducing new foods or making significant changes to your baby’s diet, I recommend consulting with a pediatrician or a qualified healthcare professional to ensure the best approach for your little one.
Happy feeding, and enjoy every messy, giggle-filled bite! 💛
