7-day Healthy Meal Planning Guide for 6 to 24 month old children

One-week menu and recipes for 9 to 11 month old babies

Parent-child menus

9 to 11 month old babies can start sharing food with their families. This not only helps babies to adapt to the family's diet, it also saves time for busy parents.


Baby’s lunch

Family’s Lunch


Baby’s dinner

Family’s dinner


Tomato & minced beef udon in clear broth

Stir-fried tomato
& beef with udon in clear broth

Cheese slice
+ Apple puree

Tofu & pork liver congee with vegetable puree

Steamed & stuffed tofu with minced pork + Bok choy & pork liver in soup


Chicken & hairy melon thick congee/soft rice

Hairy melon &
chicken stir-fry

Watermelon cubes + Biscuits

Alphabet pasta with fish, tomato & potato

Fish soup with tomato & potato + Stir-fried kale


Steamed egg with tofu & minced beef + Vegetable thick congee/ soft

Steamed egg with tofu & minced beef + Stir-fried bok choy

Yoghurt with mango puree

Eggplant & minced pork in oatmeal porridge/ soft rice

Braised eggplant with minced pork & garlic + Stir-fried honey peas


Water chestnut, pork & lettuce congee/ soft

Water chestnut pork patty + Blanched lettuce

Steamed egg custard with papaya puree

Beef & choy sum in thick congee/ soft rice

Stir-fried choy sum with beef + Firm beancurd, mushroom black fungus stew


Mashed potato with mixed beans & cheese
+ Broccoli

Mixed bean salad, braised broccoli

Sweet potato sticks

Fish & mixed vegetables thick congee/ soft

Steamed grass carp
+ Stir-fried Shanghai white cabbage + Sweet corn & carrot soup with lean pork


Tofu, seaweed
& minced pork thick congee/ soft rice

Tofu & seaweed soup with meatballs

Orange + Biscuits

Golden-thread fish
& broccoli congee/ soft rice

Pan-fried Golden-thread fish + Stir-fried broccoli with garlic


Oatmeal with banana & milk

Oatmeal with milk + Banana + Tomato & egg sandwich

Tofu pudding

Pumpkin & minced pork noodles

Braised pork ribs &
pumpkin with garlic
& fermented soy bean + Choy sum & noodle in soup

Useful tips: Serve fruit at lunch and dinner

Tofu, seaweed & minced pork thick congee or soft rice

Tofu, seaweed & minced pork thick congee or soft rice


  • Three tablespoons tofu (mashed)
  • Two heaped tablespoons sushi seaweed (torn into pieces)
  • One heaped tablespoon pork (minced)
  • One bowl congee or half bowl soft rice
  • A little sesame oil


  • Step 1: Add a small amount of water to the minced pork and stir.
  • Step 2: Bring congee to a boil or re-heat soft rice. Add minced pork and stir. Lower to medium heat and cook until pork is done.
  • Step 3: Add seaweed and mashed tofu. Mix well. Add a little sesame oil. Cook for another 2 minutes and serve.

Nutrition tips

  • Iodine intake is essential for the development of the nervous system. A small amount of iodine-rich  food is enough to meet this need. Kelp  and seaweed are rich in iodine. Seawater fish and shellfish such as oysters, mussels, scallops and shrimp also contain iodine. Milk and eggs also provide  some iodine.

Key point

  • Mix minced pork with a small amount of water.

Pumpkin and minced pork noodles

Pumpkin and minced pork noodles


  • Two to three heaped tablespoons pumpkin  (skin and seeds removed,  cut into 1 cm cubes)
  • One to one and a half heaped tablespoons pork (minced)
  • Half bunch plain Chinese noodles (also called Fukien noodles, one bunch makes two servings)
  • One small slice ginger (optional)
  • One and a half bowls water
  • A little oil


  • Step 1: Cook noodles in boiling water for five minutes. Drain and set aside.
  • Step 2: Heat a little oil  in pot, lightly fry the ginger and pumpkin. Add 1½ bowl of water, bring to boil. Simmer for 3 - 5 minutes over medium heat until the pumpkin is softened and becomes pumpkin soup.
  • Step 3: Add minced pork and noodles to the soup. Cook until the pork is done.
  • Step 4: Cut noodles into one cm long strips before serving.

Nutrition tips

  • Noodles, pasta, rice and bread are all examples of grains and cereal products. They provide energy for the human body. To make food more attractive, choose noodles or pasta with  different colors and shapes.

Cooking tips

  • To save time and avoid wasting food, design the family's  meals based on what is suitable for your baby. For example, if the baby's meal uses pumpkin  and pork as ingredients, the family dish could be braised pork ribs and pumpkin with garlic and fermented soy beans.

Key point

  • Cut noodles into one cm long strips to avoid choking.

Alphabet pasta with fish, tomato and potato

Alphabet pasta with fish, tomato and potato

Ingredients (4 servings)

Family's dish — Fish soup with tomato & potato:

  • Three pieces tomato (medium-sized, cut into pieces)
  • One piece potato (medium-sized, peeled, cut into chunks)
  • Three pieces big eyes (skin removed)
  • 1.5L boiling water, 1 slice ginger
  • Two teaspoons cooking oil

Baby's dish:

  • Half to one bowl alphabet pasta


  • Step 1: Wash big eyes and pat it dry.
  • Step 2: Heat the oil in a pan. Add the ginger and pan-fry the fish for five minutes. Remove from pan. Remove one tablespoon of fish flesh from the back of the fish for baby's dish.
  • Step 3: Place the remaining fish into a fish bag. Tie up and place the bag in a large pot of boiling  water together with the tomato and potato. Cover with a lid and cook over medium heat for thirty to forty minutes. Season with salt (about one fourth tsp) if needed.

Baby's dish — Alphabet pasta with  fish, tomato & potato:

  • Step 1: Cook the alphabet pasta until  soft in boiling water. Rinse under cold water and drain. Set aside.
  • Step 2: Remove the bones from the fish flesh that you reserved earlier (step two above)
    and crush into pieces.
  • Step 3: Take out the tomato and one third bowl potato from the soup. Crush into small pieces with  a fork.
  • Step 4: In a pot, add cooked pasta with some soup. Bring it back to a boil. Add tomato, potato and fish pieces. Mix and serve.

Cooking Tips

  • Big eyes is good for making soup. Other types of fish soup include:
    • Mustard green and tofu fish soup;
    • Papaya and grass carp soup;
    • Carrot, tomato, onion and fish soup.

Mashed potato with mixed beans and cheese

Mashed potato with mixed beans and cheese


  • Half bowl potato (peeled, cut into pieces)
  • Two heaped tablespoons mixed beans (canned cooked kidney  beans, chickpeas)
  • Half slice whole  fat cheese (cut into pieces)
  • Appropriate quantity of hot water or whole fat milk (breastmilk/ formula milk)


  • Step 1: Cook mixed beans in boiling  water until softened. Drain and mash with a fork or spoon. Set aside.
  • Step 2: Cook the potato in boiling water for 10 to 15 minutes until soft. Drain. Mash with a fork. Add an appropriate amount of hot water/milk  and mix until smooth.
  • Step 3: While  the mashed potato is still hot, add cheese and mashed beans. Mix until the cheese melts. Serve.

Nutrition tips

  • The salt content of different brands of cheese varies. Compare the sodium (i.e. salt) content per 100g on the nutrition label and choose a product with  a lower sodium content.

Key point

  • Mash mixed beans with  a spoon.

Golden thread fish and broccoli congee/soft rice

Thread-fin fish and broccoli congee/soft rice

Ingredients (Two servings)

Family's dish—Pan-fried golden thread fish:

  • One or two golden thread fish
  • One slice ginger
  • Three teaspoons cooking  oil

Stir-fried broccoli with garlic:

  • Two bunches broccoli (cut into chunks)
  • One teaspoon garlic (chopped)
  • Two teaspoons cooking  oil
  • One fourth teaspoon salt

Baby's dish:

  • Two third bowl congee or half bowl soft rice


Pan-fried golden thread fish:

  • Step 1: Wash golden thread fish and pat it dry.
  • Step 2: Heat oil in a pan. Add ginger and pan-fry fish until done and golden on both sides.
    Remove from the pan.
  • Step 3: Take one to two tablespoons of fish from the back of the fish flesh and remove the bones carefully. Crush into small pieces in a grinding  bowl. Set aside.

Stir-fried broccoli with garlic:

  • Step 1: Blanch broccoli in boiling water until half-cooked, drain. Take two to three florets and chop finely for baby's dish.
  • Step 2: Heat the oil in a pan. Add the garlic and broccoli, and stir-fry until done. Season with salt and serve.

Baby's dish—Golden thread fish & broccoli congee/soft rice:

  • Step 1: Bring the congee to a boil or reheat soft rice.
  • Step 2: Add fish and broccoli pieces.
  • Step 3: Cook until soft and serve.

Nutrition tips

  • DHA is a type of fatty acid that aids in the development of the nervous system and vision.  The main food sources are seawater fish, such as salmon,  golden thread fish, big eyes and sardines.
  • The human body converts essential fatty acids from vegetable oil (e.g. canola oil. safflower seed oil) into DHA.  You can use a suitable amount of vegetable oil when cooking for your baby.

Sweet potato sticks (snack)

Sweet potato sticks (snack)


  • Appropriate quantity of sweet potatoes


  • Step 1: Wash the sweet potatoes. Cut into thick slices. Steam with their skin for around 20 minutes until tender.
  • Step 2: Remove potato skin.
    Cut into 2 X 5 cm sticks or interesting shapes with  knife or cookie cutters. Allow your baby to hold the pieces and self-feed.

Cooking tips

  • Colorful vegetables such as pumpkin,  potato, taro, carrots, bell peppers and broccoli are suitable for making snacks. Cook until  tender and cut into strips as finger food. This will help increase baby's vegetable intake.

Oatmeal with banana and milk

Oatmeal with banana and milk


  • Two heaped tablespoons quick cooking  oats
  • One fourth bowl breastmilk or formula milk
  • One fourth piece banana
  • Half bowl water


  • Step 1: Add oats and water in a pot, and heat over low heat. Keep stirring. Bring to a boil and cook for about two minutes until the oatmeal becomes porridge-like.  Remove from heat.
  • Step 2: Add breastmilk or formula milk to cooked oats. Mix well.
  • Step 3: Mash banana using a fork  and add to the oats. Mix to serve.

Cooking tips

  • Oats belong to the grain family  and are a good choice for breakfast/snack. To make a sweet dish, mix with chopped fruit or fruit puree, such as blueberries or grapes. At lunch or dinner, oatmeal can be served with vegetables, minced meat or eggs.
(Content revised 08/2017)