Twelve hundred calories is the minimum amount a woman should take in daily to support nutritional needs and energy for daily activity, explains Medline Plus, a service of the National Institutes of Health. When you take in so few calories, paying attention to food quality is paramount. Do not waste calories on discretionary foods like added sugars, refined flours, saturated or trans fats, or alcohol. Aim to take in two to three, 3-oz. servings of protein, two 8-oz. servings of dairy, three to five servings of vegetables, two servings of fruits and six 1-oz. servings of bread, cereal and grains, says registered dietitian Joanne Larsen on Ask the Dietitian. Skipping meals will not help you lose weight and may make you overshoot your 1,200 calorie goal; go instead for three 300-calorie primary meals and two 150-calorie snacks to keep your hunger in check.
Breakfast
A breakfast consisting of 300 calories might include a ½ cup serving of cooked oatmeal with a ½ cup of blueberries and 8 oz. of skim milk. Eating eggs at breakfast can also fit into a 1,200-calorie diet and may help you lose weight, according to a study in the "International Journal of Obesity" from 2008. In this study, dieters eating a 340-calorie breakfast including eggs lost 65 percent more weight than those eating a 340-calorie breakfast including just bagels. For 300 calories, try two poached eggs with a whole-grain English muffin. Egg whites may also induce greater satisfaction--try four of them scrambled with 1 cup of baby spinach and a few mushrooms. Serve with an orange and a slice of 110-calorie whole-wheat toast. If you are in a hurry, whir up a breakfast smoothie consisting of 6 oz. of nonfat Greek yogurt, a large frozen banana and 1 cup of frozen, unsweetened berries.
Lunch
At lunchtime, include a lean protein and a healthy carbohydrate to total 300 calories. Try 3-oz. of grilled, skinless chicken breast wrapped in a whole-wheat tortilla with salsa and a slice of avocado. A 3-oz. pack of water-packed tuna over arugula with halved cherry tomatoes and ½ cup of garbanzo beans dressed with 1 teaspoon of olive oil and lemon juice also totals 300 calories. For a grab-and-go option, go for 1 oz. of dry roasted almonds with low-fat string cheese and an apple.
Dinner
Prepare a dinner based on fresh vegetables so you can enjoy large portions for your 300 calories. Eat just ½ cup of whole grains like brown rice or quinoa with a 3 oz. serving of protein like grilled salmon or very lean flank steak. Serve with a cup or two of steamed broccoli or asparagus. Alternatively, prepare a frittata composed of 2 eggs, fresh zucchini and a teaspoon of parmesan cheese; have with a green salad with cucumbers and bell peppers dressed with fresh herbs and balsamic vinegar with a drizzle of olive oil.
Snack Time
Include snacks twice a day--between breakfast and lunch or lunch and dinner. You may also use a snack at bedtime if you tend to munch in the evenings. Snacks reduce hunger levels and discourage binging, according to MayoClinic.com. For 150-calorie snacks, try a ½-cup of low-fat cottage cheese with a tablespoon of raisins; 2 oz. of deli turkey on half of an English muffin with a teaspoon of low-fat cream cheese and slice of tomato; bell pepper strips with ¼ cup of hummus; or 8 oz. of plain, non-fat yogurt with a cup of raspberries and a teaspoon of honey. Women should seek to include dairy in snacks if you are not getting it during meals, as it is important to obtain an adequate amount of calcium.
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