9 Month Old Baby Food Chart, Food Menu and Recipes (2024)

Food for baby at 9 months

At this age your baby's main source of nutrition is still breastmilk/formula but solid food is now an even bigger part of their daily routine.

A baby should be eating 750 - 900 calories per day, with about 400 - 500 calories still coming from breastmilk/formula.

As your baby is developing a pincer grasp, looking for more autonomy, and maturing their oral-motor development, by now you should have moved from pureed or textured foods to softly cooked bite-sized food or finger food.

If you need more help, check out our guide on how to transition to finger foods.

Baby food chart 9 months

The baby food chart for 9 months provides recommendations for the amounts of foods from different food groups for a 9 month old baby.

This doesn't necessarily mean that all the food groups need to be followed in the exact amount as mentioned. Of course there will be fluctuations in the amounts and sometimes a whole food group will not be included in the daily plan and that is fine.

The baby food chart isbased on theFAO/WHO/UNU Energy Requirementsfor anaverage9-month-old who weighs 20.1 lbs (9.1 kg) and was created by Dora Babic-Cikos, Phd, our resident nutritionist.

You can check out her bookWean With Confidence for a full 6-12 Month Meal Plan here(7 months of nutritionist-made meal plans and over 100 recipes).

Foods for 9 month old

You can now start serving bite-sized pieces of very soft food cut the size of a pinky fingernail or smashed (such as peas or chickpeas).

• Fruits - cooked apples, strawberries, bananas, peaches, nectarines, plums, apricots, blueberries, raspberries, blackberries, mango, pineapples, oranges
• Vegetables - cauliflower, broccoli, spinach, swiss chard, kale, parsnips, carrots, tomatoes, cucumber, zucchini, eggplant, butternut squash, potatoes, sweet potato, asparagus, beetroot, avocado
• Protein - beef, lamb, chicken, turkey, pork, fish, eggs, lentils, chickpeas, beans, tofu
• Grains - oats, millet, wholewheat products (bread, tortillas, pittas, pasta, couscous), quinoa, barley, bulgur, rye products (bread, tortillas, pittas), rice (once a week due to high arsenic content)
• Dairy (pasteurized, no added sugar or salt) - cheese, full-fat yogurt, kefir
• Fats - nut butters, seed butters, olive oil, avocado

Foods to avoid

• Cow’s milk – digestive system not yet adapted
• Low-fat milk and dairy products – cause excessive intake of protein and low intake of essential fats
• Honey – can cause botulism
• Salt – kidneys not sufficiently developed
• Fruit juices – high sugar content
• Unpasteurized products – can contain dangerous bacteria
• Smoked & cured meats / processed food – excessive salt intake
• High mercury fish (fresh tuna, halibut, grouper, shark) – excessive intake of mercury
• Chocolate, especially dark – caffeine content

A nine month old baby should not have any cow's or goat's milk (unless used for cooking) but only breastmilk or formula.

If giving bottled breastmilk then roughly 24 ounces or 720 ml of formula spread between 3-5 feedings per day.

If breastfeeding, continue as you were. The baby knows when they are full and when they need more. How much and how long you breastfeed will depend on the routine you and your baby have set up until now. However baby may start feeding less and less because they are getting more calories from solid food, which is fine.

How much formula should a 9 month old drink?

A nine month old baby should have roughly 24 ounces or 720 ml of formula spread between 3-5 feedings per day.

Baby Food Menu for 9 month old

The sample menu below isbased on theFAO/WHO/UNU Energy Requirementsfor anaverage9-month-old who weighs 20.1 lbs (9.1 kg).

If your baby is bigger or smaller than this that is ok. Every baby is different and this is just an average.

This isnota personalized plan, so please bear thisdisclaimerin mind.

Each recipecan be made as apuree,baby-led weaning optionor mashed food.

However, at this age, you most likely should be transitioning away from purees. You can learn more about how to do that safely and successfully in the Starting solids - how to transition to finger foods guide.

9 Month Old Meal Plan

Breakfast

• 8 oz breastmilk or formula

Lunch – Avocado Fruit Salad (click here for recipe)

• ½ medium-sized orange
• ¼ cup strawberries (sliced into small pieces)
• ⅛ avocado

Snack

• 8 oz breastmilk or formula

Dinner – Salmon Asparagus Pasta (click here for recipe)

• ½ cup whole-grain pasta (uncooked weight)
• ½ cup asparagus
• 1 teaspoon olive oil
• 2 oz salmon

Before bedtime

• 8 oz breastmilk or formula

Printable Meal Planner for 9 month old baby

Download, print and stick to your fridge this easy-to-use meal planner for your baby. Click here to download the PDF Meal Planner for Baby.

Feeding tips

• offer foods one by one to control for allergies
• start offering bite-sized pieces of food to your baby to help them develop pincer grasp (soft food the size of a pinky fingernail)
• offer small servings of food so child does not get overwhelmed
• always be present when baby is eating
• avoid salt and sugar
• no honey before 1 year old
• no cow's milk or goat's milk unless cooking
• don't worry about how much they are eating - breastmilk/formula is still the main source of nutrition and they are exploring new foods
• have a great bib to minimize cleaning
• serve food in a suction bowl so baby can scoop food out themselves
• teach them to drink little sips from an open cup from the beginning
• notice when baby is full because they will start turning their head away, clamp lips, throw food on the floor, spit food out, push food away
• start teaching them simple baby sign language (we focused only on "eat", "milk", and "water" to allow our babies to communicate their basic needs with us)

Apple Cinnamon Overnight Oats

No-cook method for oats that you can prep the night before and have breakfast for your baby/toddler (and yourself) ready as soon as you get up. Delicious and easy Apple Overnight Oats will give your baby important nutrients to help them grow.

Check out this recipe

Banana Oat Pancakes For Babies Recipe

Easy, healthy baby banana pancakes for baby are made with just 3 ingredients - oats, bananas and eggs. Made in 10 min, perfect for 6 month old baby-led weaning , toddlers and even adults love them. Great with peanut butter and fruit, as breakfast or on-the-go snack. Once you make them they will become a staple in your kitchen. Can be made with no egg (vegan), and are gluten-free and naturally dairy-free.

Check out this recipe

Strawberry Oatmeal

Strawberry Oatmeal – a perfect healthy recipe for your baby. Loaded with healthy carbs and antioxidants your baby will enjoy.

Check out this recipe

Easy Red Pancakes

Antioxidant-rich, healthy, easy to make, and delicious! These beautiful pink pancakes or beet pancakes are a great healthy pancake for adults, kids, baby and toddler. Made with just 4 ingredients and sweetened with banana and beetroot.

Check out this recipe

Blueberry Oatmeal with Kefir and Almond Butter

Easy, 5 min blueberry oatmeal is a great breakfast oatmeal recipe for babies 6 months old +. Creamy with probiotic-rich kefir, and healthy fats from almond butter, this quick

Check out this recipe

Applesauce Oatmeal Cookies Recipe

3 ingredients, one bowl, no mixer, 5 min to prep, no sugar - we made delicious soft cookies that are perfect for baby-led weaning. These healthy vegan applesauce oatmeal cookies are great for babies and toddlers 6 months old + and older kids, for breakfast or snack. Made only with applesauce, banana, oats, cinnamon and baked in 12 minutes.

Check out this recipe

Easy Red Lentil Soup Recipe for Baby

10 min prep, 30 min to cook this nutritious, tasty and easy Red Lentil baby soup recipe is perfect for a 6 month old baby and older. Can be given if you are doing baby-led weaning, for toddlers, kids and it is so delicious adults will love it. Make a big batch and freeze it for days you don't want to cook. It's naturally vegan, dairy-free, and gluten-free.

Check out this recipe

Mini Zucchini Pizza Bites

This easy, healthy Mini Zucchini Pizza Bites recipe is a perfect appetizer, snack, or even lunch and dinner for baby, toddlers, kids and the whole family. Made in 4 easy steps they will become a part of your family menu.

Check out this recipe

Cheesy Broccoli Bites

Check out this recipe

Chicken Broccoli Millet

Chicken Broccoli Millet – a healthy recipe for an 8-month-old, loaded with protein, anti-inflammatory nutrients and healthy carbohydrates to keep your baby full.

Check out this recipe

Oven-baked Spanish Tortilla (Spanish Omelette)

A healthy and filling meal you can prepare in no time to feed the whole family. A twist on the classic Spanish tortilla that takes 10 min of prep and 45 min in the oven. Easy, delicious oven-baked Spanish tortilla.

Check out this recipe

Baked Sweet Potato Fries for Every Day

Super simple, healthy and delicious. 10 min prep, 30 min in the oven, for Baked Sweet Potato Fries that your whole family will love.

Check out this recipe

Mediterranean Sweet Potato Salad with Lemon Mint Vinaigrette

Super easy, 10 min prep, 20 min in the oven, this Mediterranean sweet potato salad is a vegetarian dream with flavorful crispy roasted chickpeas, lettuce, cucumber, tomato and dressed in a refreshing lemon mint vinaigrette.

Check out this recipe

Best Red Lentil Vegan Bolognese

Rich and hearty, this delicious red lentil vegan bolognese tastes like the original, no joke. Made with healthy vegetables such as mushrooms, carrots, celery, and walnuts and finished with flavorsome bolognese herbs. The whole dish tastes almost exactly the same as an authentic bolognese yet it is healthy, vegan, and loved by babies, kids, and adults. Even my husband, who adores the original bolognese, now prefers this as it makes him feel full but light.

Check out this recipe

Easy Homemade Wholewheat Pizza

Super easy homemade wholewheat pizza base that is great for baby-led weaning, practicing pincer grasp and for toddlers. A healthier version of the traditional pizza that you can make for the whole family.

Check out this recipe