A 1,200-calorie daily diet is just enough food for necessary nutrition, but is low enough in calories to induce weight loss in most people. A 1,200-calorie diet plan is inadequate for men, who need a minimum of 1,500 calories daily. Without careful planning, some women following a 1,200-calorie diet may become deficient in certain nutrients, specifically iron and calcium. Including certain foods in a 1,200-calorie diet helps you stick to your weight-loss goals and provides energy for your day, without making you feel overly hungry or deprived.
Breakfast
Aim to eat about 300 calories at breakfast. This might include an omelet made with four egg whites, 1/2 oz. goat cheese, 1/2 cup sliced mushrooms and 1 cup cooked spinach. Have a glass of skim milk and a whole wheat English muffin on the side. Other 300-calorie breakfasts include 1/3 cup of oatmeal cooked with cinnamon and served with half of a chopped apple mixed with 1/2 cup low-fat cottage cheese; two slices of wholegrain toast with 1 tbsp. peanut butter and 1 cup sliced strawberries; or a smoothie made with a medium banana, 1 cup frozen blueberries and 1 cup unsweetened almond milk with about 12 toasted almonds on the side.
Lunch
A simple, 300-calorie lunch is composed of a 1/2-cup serving of brown rice with 4 oz. of broiled tilapia and 1 cup steamed broccoli. Lunch box options include 1/4 cup of hummus with five woven wheat crackers and eight baby carrots and 1 cup red bell pepper strips; 2 oz. of deli turkey wrapped in a whole-wheat tortilla with lettuce, tomato and a 50-calorie serving of avocado; or 1 cup of nonfat plain yogurt mixed with a fresh peach, 1 tsp. honey and four rye crisp bread crackers.
Dinner
Build a generous 300-calorie salad for dinner. Top 3 cups of romaine lettuce with 3 oz. of shrimp, 1 chopped egg white, 1 tbsp. sunflower seeds, five grape tomatoes and ½ cup sliced cucumber. Dress with lemon juice mixed with Dijon mustard and 1 tsp. olive oil. Other salad options are arugula with 2 oz. salmon, fresh tomatoes, 1 tbsp. grated Parmesan and 1/2 cup fresh corn dressed with lemon juice and 1 tsp. olive oil; baby spinach with 1/2 pear, chopped, and 1/2 oz. blue cheese, 3 oz. roast chicken and 1 tbsp. chopped pecans dressed with balsamic vinegar; or spring greens with 3 oz. canned, water-packed tuna, 1 cup steamed green beans, five black olives, sliced tomato and 1/2 cup chopped, boiled white potatoes dressed with 1 tsp. safflower oil and red wine vinegar.
Snacks
Enjoy two 150-calorie snacks between meals on your 1,200-calorie diet. One-half a toasted whole-wheat muffin topped with tomato and 1 oz. of mozzarella, celery with 1 tbsp. almond butter or an orange with 25 pistachios are all 150-calorie options. An 8-oz. serving of skim milk with puffed wheat or rice, 1/2 cup cottage cheese with 2 tbsp. raisins or 6 oz. nonfat Greek yogurt with 1 tsp. honey and 1 tsp. finely chopped almonds are other 150-calorie snacks that provide extra calcium.
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