Starting solids with a baby can feel overwhelming, so I love sharing real examples of what my little one eats to help other parents with ideas. In this post, I’m sharing five balanced meals my 7-month-old ate last week, including a mix of fruits, veggies, proteins, and healthy fats. You’ll find links to four of my baby-friendly recipes already on the blog like pumpkin waffles, chickpea patties, zucchini pancakes, and edamame patties!
1. Pumpkin Waffles, Egg & Cheese Strips, and Banana with Peanut Butter
We kicked off the week with a cozy, nutrient-packed plate:
- Pumpkin waffles: My pumpkin waffle recipe is soft, flavorful, and perfect for baby-led weaning. The waffles hold together well enough for little hands but are still soft enough for gums to mash.
- Egg and cheese strips: I scrambled one egg, sprinkled in a little shredded cheese, and cooked it flat before slicing into thin strips. This makes it easy for babies to pick up and self-feed.
- Banana with peanut butter: I sliced ripe banana into baby-friendly strips and spread a very thin layer of smooth peanut butter on top. This was our allergen introduction of the week (peanuts!), and it went really smoothly.
This plate had protein, iron, healthy fats, and carbohydrates—all in baby-safe textures.
2. Carrot Chickpea Patties, Roasted Bell Pepper, and Butter Penne Pasta
This meal is one of my personal favorites to make because it’s so versatile and also freezer-friendly:
- Carrot chickpea patties: These patties are soft inside, crispy on the edges, and packed with nutrients. They’re one of my go-to plant-based baby protein options.
- Roasted bell pepper: I sliced red bell peppers into strips and roasted them until soft. Once cooled, they were easy for baby to hold and bite into.
- Whole wheat penne pasta with butter: A simple side that’s always a win. I cooked the pasta until soft and tossed it in a small amount of butter for flavor and healthy fats.
I love this meal because it’s colorful, full of different textures, and easy to prep in advance!
3. Baked Tofu Strips, Roasted Zucchini & Yellow Squash, and Watermelon
This was one of the most colorful meals of the week, and it was such a hit!
- Baked tofu strips: I cut firm tofu into strips, tossed them in avocado oil with garlic powder and dried parsley, and baked until lightly golden. They held their shape but were still soft enough for baby to gum.
- Roasted zucchini & yellow squash: These veggies were baked until they were so soft I could squish them easily between my fingers – perfect for little gums. Full recipe is below!
- Watermelon: I sliced watermelon into sticks about two fingers wide so they were easy for baby to grab and gnaw on. The size made them safe for baby-led weaning while still letting her explore juicier textures.
Baby-Friendly Roasted Zucchini & Yellow Squash
Ingredients
- 1 zucchini, sliced into sticks or half-moons
- 1 yellow squash, sliced the same way
- 1–2 teaspoons olive oil or avocado oil
- ½ teaspoon dried parsley
- ½ teaspoon dried oregano
- ½ teaspoon cumin
- ½ teaspoon garlic powder
Instructions
- Preheat oven to 400°F (200°C).
- Toss zucchini and squash with oil and dried herbs/spices.
- Spread evenly on a parchment-lined baking sheet.
- Bake for 15–20 minutes, or until tender and easily squishable between your fingers.
- Cool slightly before serving to baby.
This method works with so many vegetables – zucchini, squash, carrots, or even sweet potatoes. These herbs and spices are all baby-safe at seven months, so you can season without salt or pepper.
4. Zucchini Pancakes, Egg & Cheese Strips, and Yogurt with Peanut Butter
Another easy and balanced meal that my baby really enjoyed:
- Zucchini pancakes: My zucchini pancake recipe is one of our staples and freezer-friendly. It’s veggie-packed and soft enough for baby-led weaning.
- Egg and cheese strips: Just like in Meal 1, these strips are simple and provide a good source of protein.
- Whole milk yogurt with peanut butter: I stirred a small amount of peanut butter into plain whole milk yogurt for added protein, healthy fats, and flavor.
This plate gave her carbs, protein, fat, and probiotics all in one sitting!
5. Edamame Patties, Strawberry, and Steamed Murasaki Sweet Potato
We ended the week with another plant-based protein meal:
- Edamame patties: These edamame patties also have shredded carrot inside for extra nutrition and fiber.
- Whole strawberry (stem removed): I served a whole strawberry since she’s able to hold it and gnaw safely at this stage. Always supervise closely when serving whole berries!
- Steamed murasaki sweet potato wedge: Japanese sweet potatoes are slightly sweeter and creamier than orange varieties. I steamed wedges until tender and served them plain.
This was a simple but nutrient-rich way to end the week, and she loved the bright flavors.
Final Thoughts
At seven months old, variety is everything. I try to rotate proteins, vegetables, fruits, and grains to keep things exciting and to help expose my baby to different flavors early on. This week, she tried six new foods, was introduced to peanuts, and got to explore everything from soft pancakes to juicy watermelon sticks.
These five meals are great examples of how you can build balanced baby plates with just a few simple ingredients. Whether you’re making freezer-friendly patties, roasting veggies, or baking tofu, the key is to keep textures soft and seasonings safe for babies (herbs and spices are great – just skip salt and pepper).
If you want to try some of these at home, be sure to check out the recipes linked throughout this post. They’re all family-friendly, so you can make one batch and serve both baby and adults!
