There is no magic food or diet that will help you lose weight, you simply need to eat fewer calories than your body needs, according to the Harvard School of Public Health. The 1,200-calorie diet is considered a low-calorie weight loss diet. When creating meals on such a low-calorie diet, it is important to choose nutrient-dense foods to keep you feeling full and satisfied.
Breakfast
Keeping a food diary can make you more aware of what you are eating and can help you stay within your calorie goal for weight loss. Use food labels and measuring cups to keep your calories in check. Breakfast on a 1,200-calorie diet should contain about 300 calories. A breakfast meal idea may include two slices of whole wheat toast with 2 tsp. of peanut butter and 1 cup of skim milk. You can also try 3/4 cup serving of unsweetened whole grain cereal with 1 cup of skim milk and a large banana. Eggs can make a satisfying breakfast meal. Use egg whites to limit your calorie intake. Each egg white contains 25 calories versus 75 calories in a whole egg. A low-calorie egg breakfast meal may include three egg white omelet with one slice of fat free cheese and 1/2 cup of sliced mushrooms, served with a whole wheat English muffin with 1 tsp. of margarine.
Lunch
When following a 1,200-calorie diet, fill up on low-calorie vegetables. The fiber in vegetables takes your body longer to digest, helping to control your appetite. Each lunch meal should contain 400 calories. A lunch meal idea may include a grilled chicken salad with 3 oz. of grilled chicken breast on top of 2 cups of mixed greens, cucumbers, tomatoes and peppers with 1 tsp. of low-fat salad dressing, served with a 6 oz. container of nonfat, sugar-free yogurt and a medium peach. When eating fast food for lunch, choose smaller sized items and a vegetable side dish. For example, have a slice of cheese pizza from a 10-inch pie with a side salad and a small apple brought from home. Or, you can order a small hamburger and eat it with a side salad with low-fat or fat free salad dressing and a container of diet yogurt.
Dinner
Choose lean sources of protein, such as white meat poultry, fish, pork tenderloin, top round and extra lean ground meat, at dinner to save on calories. On a 1,200-calorie diet, each dinner meal should contain about 400 calories. Meal ideas may include a 3 oz. portion of grilled salmon with 1/2 cup of mixed brown and wild rice with 1 cup of steamed asparagus and a tossed salad with 1 tbsp. of low-fat salad dressing. You can also try a cheese quesadilla made with two 6-inch tortillas -- corn or whole wheat -- with 1 oz. of low-fat cheese, and served with 1/4 cup of salsa, 1/2 cup of rice and beans and 1 cup of steamed broccoli and carrots.
Snacks
Snacks help you to control hunger. You can have one 100-calorie snack on the 1,200-calorie diet. Snack ideas include 3 cups of air-popped popcorn, a medium apple or pear, one string cheese, 1/4 cup of hummus with carrot and celery sticks, 6 oz. of nonfat sugar-free yogurt and 10 walnuts.
References
- "Krause's Food, Nutrition and Diet Therapy"; L. Kathleen Mahan, M.S., R.D., C.D.E., Sylvia Escott-Stump. M.A. R.D.; 1996
- Harvard School of Public Health: How to Get to Your Healthy Weight
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