Starting solids can feel overwhelming, but baby led weaning doesn’t have to be complicated. The key is balance: offering a mix of iron-rich foods, fruits or vegetables, healthy fats, and energy-rich carbs. Below, I’ve put together five real BLW plates that check all those boxes – plus easy recipes you can make at home.
Why Balance Matters in Baby Led Weaning
Starting solids with baby led weaning is exciting but also a little intimidating. Babies need exposure to new flavors, textures, and allergens, but they also have unique nutrient requirements.
One of the most important is iron. Babies are born with natural iron stores from pregnancy, but around 6 months of age, those stores begin to drop. This is why iron-rich foods are a key part of every BLW plate. Without enough iron, babies are at risk for low energy and developmental delays.
The best way to support your baby is to build a balanced plate:
- 1 high-iron food
- 1 fruit or veggie
- 1 fat or carb
This simple formula helps cover the essentials while encouraging variety and exploration.
High-Iron Foods for Babies
Here’s a helpful list of baby-friendly high-iron foods to rotate onto your baby’s plate:
Animal-based (heme iron, easiest to absorb):
- Beef (strips, meatballs, ground)
- Lamb
- Chicken
- Turkey
- Pork
- Salmon, tuna, sardines
- Eggs (especially yolks)
Plant-based (non-heme iron, pair with vitamin C for better absorption):
- Lentils
- Beans (black, kidney, chickpeas, cannellini)
- Tofu
- Tempeh
- Nut butters (peanut, almond, cashew — thinned or spread thinly)
- Seeds (chia, hemp, pumpkin, sesame)
- Spinach
- Iron-fortified baby cereal or oatmeal
Tip: When serving plant-based iron, pair it with a fruit or veggie rich in vitamin C (like broccoli, mango, strawberries, or bell pepper) to help your baby absorb more iron.
Plate 1: Blueberry Oatmeal, Avocado Toast, and Yogurt
Blueberry Almond Butter Oatmeal (2 baby servings)
- 1/4 cup rolled oats (or quick oats)
- 3/4 cup whole milk
- 1 tsp almond butter (smooth, unsalted)
- 1 tsp chia seeds
- 5-6 blueberries, mashed or chopped
- Pinch of cinnamon (optional)
Sourdough with Avocado
- 1 slice sourdough, cut into strips
- 2 tbsp mashed avocado
Yogurt with Mango
- ¼ cup full-fat plain yogurt
- 2 tbsp pureed mango (can sub applesauce)
Plate 2: Salmon Patty, Butter Pasta, and Baked Zucchini
Salmon Patty
- Recipe linked here
Butter Pasta
- ¼ cup cooked penne pasta
- 1 tsp unsalted butter
- ¼ tsp dried oregano + ¼ tsp dried parsley
Baked Zucchini Strips
- ½ medium zucchini, cut into sticks
- Light drizzle of olive oil
- Pinch dried oregano + parsley
Plate 3: Spinach Yogurt Muffin, Peanut Butter Banana, and Avocado
Spinach Yogurt Muffin
- Recipe linked here
Banana with Peanut Butter
- 1/3 small banana, stem left on
- 1 tsp creamy peanut butter, spread near the edges
Avocado Wedge
- 1 thick wedge (~⅛ of an avocado)
Plate 4: Butter Pasta, Salmon Strip, and Steamed Broccoli
Butter Pasta
- ¼ cup cooked penne pasta
- 1 tsp unsalted butter
- ¼ tsp dried oregano + ¼ tsp dried parsley
Baked Salmon Strip
- 1 salmon strip (~2 x 1 inch) baked until flaky
Steamed Broccoli Floret
- 1–2 florets, stem left on for grip
Plate 5: Avocado Toast, Banana, and Scrambled Egg
Sourdough with Almond Butter
- 1 slice sourdough, cut into strips
- 1 tsp almond butter (smooth, unsalted)
Banana with Stem On
- ½ small banana
Scrambled Egg
- 1 large egg, scrambled in 1 tsp unsalted butter or avocado/olive oil
- Serve ~2 tbsp portion
Tips for Building a BLW Plate
- Prioritize iron first. Always start by adding one high-iron food (like salmon, eggs, nut butter, beans, or fortified oats).
- Add color. Fruits and vegetables not only give vitamins and minerals but also help babies get used to a variety of flavors early.
- Don’t fear repetition. Offering the same foods multiple times helps babies build familiarity and acceptance.
- Expose allergens gradually. Introducing foods like eggs, dairy, peanuts, and fish one at a time reduces allergy risk and helps you identify any reactions.
- Think textures. Offer a mix of soft, mashed, or finger-sized pieces so your baby learns to chew and self-feed confidently.
Baby led weaning doesn’t have to be stressful. By following the balance formula – one high-iron food, one fruit or veggie, and one fat or carb, you can feel confident that each meal supports your baby’s growth. These five plates are just examples, but the combinations are endless!
Keep mealtime fun, sit together as a family, and let your baby explore 🙂
