Baby-led weaning at 6 months: first meals and ideas to get started

Baby is almost 6 months old and you're wondering how to start baby-led weaning?

Baby-led weaning (BLW) lets baby discover food in pieces, at their own pace, with their own hands. Here's what to know to get started, first meal ideas and an easy way to vary menus without cooking everything yourself.

When can you start baby-led weaning?

Health Canada recommends introducing solid foods at about 6 months. Rather than the exact date, watch for signs that baby is ready:

  • sits up with little or no support and has good head control;
  • shows interest in what you're eating;
  • can pick up food and bring it to their mouth;
  • opens their mouth when offered food.

Every baby is different. If in doubt, talk to your healthcare provider.

What foods to offer for first BLW meals?

  • Iron-rich foods, every day: meat, fish, tofu, legumes, eggs. Around 6 months, baby's iron stores start to run low, which is why they're offered from the start.
  • Soft textures: baby should be able to squash the food between their thumb and index finger.
  • Easy-to-hold shapes: sticks, meatballs, patties or bites that stick out of baby's little fist.
  • No added salt or sugar: baby discovers the real taste of food.

First BLW meal ideas at 6 months

All Chunks meals below are labelled "from 6 months" and made for little hands:

Sample BLW day at 6 months

At first, baby eats small amounts: breast milk or formula is still their main source of food. Many families start with one meal a day, then add more over the weeks.

This is an example for inspiration, not a rule: follow baby's appetite.

Safety first

  • Baby eats sitting upright, always with an adult watching.
  • Gagging is common at first: it's a normal reflex that helps baby learn to handle pieces.
  • Common allergens (peanuts, eggs, fish, etc.) can be introduced from the start of solids, one at a time. Talk to your healthcare provider, especially if allergies run in the family.
  • For more guidance, see Naître et grandir's guide to feeding your baby.

Start BLW without cooking everything

Chunks meals are made in Quebec, already cooked and frozen: reheat them following the instructions and they're ready. They have no added sugar or salt.

Still deciding between purees and finger foods? Read our page Prepared baby meals: purees or finger foods.

Frequently asked questions

When can you start baby-led weaning?

Health Canada recommends introducing solid foods at about 6 months, when baby sits up with little support, has good head control and brings food to their mouth.

What is the ideal first BLW meal?

An iron-rich food that's soft and easy to hold: for example meatballs, patties or sticks made with meat, fish or legumes.

How many meals a day at 6 months?

Many families start with one meal a day, then increase gradually. Breast milk or formula is still baby's main source of food at first.

Is it normal for baby to gag?

Yes, gagging is a common reflex at the start of BLW that helps baby handle pieces. Baby should always eat sitting up and with an adult watching.

Can I do baby-led weaning with prepared meals?

Yes. Chunks meals are designed for BLW from 6 months, in easy-to-hold shapes, with no added sugar or salt. They're delivered frozen in Quebec.