As your baby grows and starts transitioning from milk to solid foods, the structure of their daily meals begins to take shape. By around 9 months, many babies are ready to enjoy three solid meals a day in addition to their breast milk or formula. Knowing what meals to offer and when to introduce them can help establish healthy eating habits early on.
In this article, we’ll dive into the structure of a baby’s three meals, provide examples of nutritious foods, and offer a general feeding schedule that you can adapt based on your baby’s unique preferences and needs.
When Do Babies Start Eating Three Meals a Day?
Most babies start eating three solid meals a day around 9 months, but every baby is different. Some may reach this milestone a little earlier or later depending on their developmental readiness. Before introducing three meals, your baby should be able to:
- Sit up with minimal support.
- Show interest in food (watching you eat, reaching for food).
- Hold their head steady and control their neck well.
According to the Cleveland Clinic’s guide to feeding babies, it’s important to ensure your baby is ready for the transition to solid meals. Starting too soon can lead to feeding challenges, while waiting too long may delay their progress.
Gradually introducing three meals—breakfast, lunch, and dinner—helps babies adjust to eating a variety of foods and supports their physical growth. For more insights on when to introduce these meals, the What to Expect feeding schedule guide provides helpful recommendations for different stages.
Baby Feeding Schedules at Different Ages
As your baby develops, their feeding schedule will shift from milk-based nutrition to include more solid meals. Here’s a general breakdown of feeding schedules by age:
6-8 Months:
- Milk: 4-5 feedings of breast milk or formula.
- Solids: 2-3 meals per day, focusing on soft purees.
- Example foods: Avocado, sweet potatoes, carrots, bananas.
9-12 Months:
- Milk: 3-4 feedings of breast milk or formula.
- Solids: 3 meals per day (breakfast, lunch, dinner) plus 1-2 snacks.
- Example foods: Soft vegetables, mashed potatoes, oatmeal, lentils, boiled chicken.
Why Breakfast, Lunch, and Dinner Are Important for Babies
The introduction of structured meals—breakfast, lunch, and dinner—plays a critical role in developing your baby’s relationship with food. It encourages routine and helps them adapt to regular meal times as they grow.
Breakfast:
- Offers energy to start the day.
- Helps your baby get accustomed to a morning meal and establish good eating habits.
Lunch:
- Provides fuel for the rest of the day, keeping them satisfied until dinner.
- It’s an opportunity to introduce a mix of foods like soft vegetables, grains, and proteins.
Dinner:
- Rounds out the day with a balanced meal that supports nighttime sleep.
What Should Babies Eat for Breakfast?
Starting the day with a nutritious breakfast sets the tone for healthy eating. At around 6-9 months, breakfast for your baby can include simple, soft foods that are easy to swallow and digest. As they grow and get more comfortable with solids, you can gradually introduce more texture and variety.
Breakfast Ideas for Babies:
- Oatmeal mixed with fruit puree (like banana or pear).
- Mashed avocado with a soft-boiled egg yolk.
- Whole grain cereals softened with breast milk or formula.
How to Prepare:
- Oatmeal: Cook the oatmeal with water or milk, then mix in a fruit puree for added flavor.
- Eggs: For babies who have been cleared for eggs, soft-boil or scramble them to make them easy to eat.
- Avocado: Simply mash a ripe avocado for a creamy texture.
Healthy Lunch Ideas for Babies
Lunch is an important time to introduce a variety of flavors and textures. For babies 9-12 months old, lunch should include a mix of soft vegetables, proteins, and grains. It’s a great opportunity to experiment with new combinations.
Lunch Ideas for Babies:
- Mashed sweet potatoes mixed with chicken puree.
- Steamed carrots and zucchini cut into small pieces.
- Small pieces of soft tofu or lentil puree.
How to Prepare:
- Mashed sweet potatoes: Boil or steam sweet potatoes until soft, then mash and mix with chicken puree.
- Vegetable finger foods: Steam vegetables like carrots and zucchini until soft, then cut into baby-friendly pieces.
- Lentils: Cook lentils until soft, then mash or puree for easy digestion.
Check out the NHS Start for Life guide for more ideas on preparing nutritious lunches for your baby.
Best Dinner Options for Babies
Dinner should be easy to digest, especially as babies wind down for the night. The meal should be light yet balanced, offering proteins, grains, and vegetables to round out their daily intake.
Dinner Ideas for Babies:
- Pureed peas with soft potato mash.
- Small pieces of steamed fish or tofu.
- Soft-cooked butternut squash and carrots.
How to Prepare:
- Peas and potatoes: Steam peas and mash them with boiled potatoes for a smooth, creamy dinner.
- Fish: Steam a small piece of fish (like salmon) and break it into small, easy-to-eat pieces.
- Butternut squash: Roast or steam butternut squash and carrots, then mash them together.
Dinner doesn’t need to be overly complex. Simple foods that are easy for babies to chew and swallow are the best options for a peaceful, satisfying end to the day.
Snack Ideas for Babies
Once babies transition to three meals a day, snacks become an important part of their daily nutrition. Snacks should be nutritious and easy to eat, helping to keep your baby full in between meals.
Snack Ideas for Babies:
- Rice cakes with mashed avocado.
- Soft slices of pear or melon.
- Plain yogurt or small pieces of soft cheese.
When to Offer Snacks:
- Mid-morning between breakfast and lunch.
- Mid-afternoon between lunch and dinner.
Snacks should be kept light to avoid interfering with regular meals but should still offer nutritional value to support your baby’s growth and development.
FAQs About 3 meals should a baby eat
Here are some frequently asked questions about feeding your baby three solid meals a day:
How many meals should a 9-month-old eat?
Most 9-month-olds should eat three meals a day along with 1-2 snacks. These meals should be a mix of soft fruits, vegetables, grains, and proteins that are easy for them to digest.
What can I give my baby for lunch?
You can offer soft vegetables like carrots and zucchini, pureed chicken, or mashed lentils. These provide a balanced mix of protein, fiber, and carbohydrates.
What should a baby eat for dinner?
For dinner, soft and easy-to-digest foods are best. Try pureed peas with sweet potatoes, small pieces of steamed fish, or soft-cooked butternut squash.
Can babies eat eggs for breakfast?
Yes, eggs are a great source of protein for babies. You can offer soft scrambled eggs or a boiled egg yolk as part of a balanced breakfast from around 6 months.
Expanding Your Baby’s Palate: Next Steps
As your baby gets comfortable with eating three meals a day, it’s important to continue expanding their palate by introducing new textures and flavors. Experiment with combining vegetables and proteins or adding small amounts of herbs to enhance the flavor of their meals. Some next steps include: 3 meals should a baby eat
- Adding more textured grains like quinoa or brown rice.
- Introducing small amounts of spices like cinnamon or basil to flavor their food.
- Mixing fruits and vegetables for a balanced taste (e.g., spinach with pear).
By continuing to introduce a variety of foods, you help your baby develop a healthy relationship with food that will carry through as they grow older.
Conclusion for What 3 meals should a baby eat
Establishing a three-meal routine for your baby is a key step in their transition from milk to solids. By offering balanced meals for breakfast, lunch, and dinner, you’ll help your baby explore new flavors, textures, and foods. Remember to be patient during this process and adjust meal plans based on your baby’s unique needs and preferences.
From oatmeal and avocados for breakfast to lentil puree and steamed vegetables for lunch, these 3 meals should a baby eat provide your baby with the nourishment they need to thrive. Offering variety and gradually expanding their palate ensures they develop healthy eating habits as they grow.