According to the Mayo Clinic, eating fewer calories than you burn off is the only way to lose weight. "Krause's Food, Nutrition, and Diet Therapy" says most women can safely lose on a 1,200-calorie diet. This may seem like a low calorie diet, but if nutrient-dense foods are chosen, women will not feel deprived. In order to be successful on a 1,200-calorie diet, women should eat three meals and one snack per day.
Breakfast
The breakfast meal should consist of approximately 300 calories. The Mayo Clinic suggests making simple substitutions to save on calories, for example choosing skim milk over whole milk.
Breakfast ideas for women on a 1,200-calorie diet include 1 cup skim milk, 1 cup cheerios, 1 medium banana; or 2 slices whole wheat toast with 1 slice American cheese, 1 cup light yogurt; 1 whole wheat English muffin with 1 tbsp. peanut butter, 1 medium orange; 1/2 cup plain cooked oatmeal with 2 tbsp. raisins and 2 tsp. brown sugar, 1/2 cup skim milk; 3 egg white omelet with 1 slice low-fat Swiss cheese and 1/2 cup sautéed mushrooms; or 1 slice whole wheat toast with 1 tsp. margarine or butter, 1 cup fresh melon.
Lunch
The Mayo Clinic emphasizes the importance of portion control. Weighing and measuring food helps ensure calorie restrictions are not exceeded. Lunch meals should contain about 400 calories.
Great lunches for women on a 1,200-calorie diet include tuna sandwich with 3 ounces tuna mixed with 1 tbsp. low-fat mayonnaise on whole wheat bread, 1 cup fresh whole strawberries; or entree salad with 2 cups lettuce, cucumbers, tomatoes, carrots, 3 ounces grilled chicken, 1 ounce low-fat cheddar cheese and 2 tbsp. light Italian salad dressing, 6 whole grain crackers such as Triscuits; 1 cup low-fat cottage cheese, 1/2 cup pineapple packed in its own juice, 10 baby carrots, 1 small whole wheat roll; 2 rice cakes with 2 tbsp. peanut butter and 2 tsp. jelly, 1 cup light yogurt; or turkey wrap containing 1 flour tortilla, 3 ounces deli turkey, mustard, lettuce and tomato, 1 small apple, 1 cup skim milk.
Dinner
Dinner should have about 400 calories. Eliminate high-calorie foods, advises the Mayo Clinic, to prevent feelings of deprivation.
Dinner meals for women on a 1,200-calorie diet include 3 ounces turkey burger on whole wheat hamburger bun, 1 cup tossed salad with 2 tbsp. light salad dressing; or stir fry containing 3 ounces chicken, 2 cups stir-fried vegetables including broccoli, carrots, and snow peas, 2/3 cup brown rice; 3 ounces grilled filet mignon, 1 small baked potato with 1 ounce light sour cream, 1 cup steamed broccoli; 15 large shrimp mixed with 1 cup cooked whole wheat pasta, 1/2 cup tomato sauce; or black bean burrito composed of a flour tortilla, 1/4 cup black beans pureed, 1 ounce low-fat cheddar cheese, Spanish rice with 1/3 cup cooked brown rice, 1/4 cup salsa.
Snacks
Snacks should have no more than 100 calories. An afternoon snack is preferred to limit late night eating. Snack ideas for women on this diet include 1 cup light yogurt or 1 bag of light potato chips, 1 piece of fresh fruit, 1 tbsp. humus with carrot and celery sticks, 1 cup dry cereal, 1 string cheese, 7 walnut halves of about 1/2 ounce, 1 cup fresh blueberries or 1 serving fat free pudding.
References
- Mayo Clinic: Counting Calories
- "Krause's Food, Nutrition, and Diet Therapy"; L. Kathleen Mahan, Sylvia Escott-Stump; 1996
- Everyday Diet: 1200 Calorie Diet
- Nutrition Data
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