With careful planning, you can get adequate nutrition on just 1,200-calories per day. For most women, 1,200 calories per day will induce weight loss. For men, a 1,200-calorie diet is inadequate for proper energy and nutrition. Your meals on a 1,200-calorie diet should consist primarily of whole, unprocessed foods with a low calorie density -- meaning that they have few calories per serving. Daily, you should consume plenty of fruits, vegetables, whole grains, lean meats, nonfat dairy and minimal amounts of unsaturated fats.
Breakfasts
Do not skip breakfast to save calories for later in the day. Instead, choose filling foods that will keep you satisfied until lunch. A 1/3-cup serving of dry oatmeal cooked with 1 cup of skim milk, 2 tbsp. of raisins and 1 tsp. of brown sugar provides 350 calories along with filling fiber and bone-building calcium. Other 350-calorie breakfast options include two eggs with one whole-wheat English muffin and 4 oz. of calcium-enriched orange juice or 8 oz. of plain yogurt with 1 cup of fresh blueberries and 1 oz. of almonds.
Lunches
Make a 350-calorie lunch composed of 1 cup of pasta tossed with 2 oz. grilled chicken, 1 cup steamed broccoli, five sliced black olives and 1 tbsp. of low-calorie Italian dressing. Alternatively, slice one tomato over two halves of a whole-wheat pita and melt 1 oz. of part-skim mozzarella on top. Top with a few torn basil leaves and enjoy a small apple for dessert. Another choice is a green salad made with 2 cups romaine lettuce, 1/2 chopped cucumber, 1/2 cup of chickpeas, 1/2 oz. feta cheese and 1 tsp. of olive oil mixed with lemon juice. Have a cup of broth-based soup, such as chicken and rice or vegetable noodle, on the side.
Dinners
A 350-calorie dinner might consist of 3 oz. of grilled tilapia with 3/4 cup of brown rice and 1 cup of steamed vegetables. You could also have a medium sweet potato baked alongside 3 oz. of sirloin and 1 cup sautéed spinach. Other dinner options include 1 cup of quinoa mixed with tomato and 1/2 cup black beans or 1 cup of whole-wheat pasta topped with 2 oz. lean ground turkey, cooked zucchini and marinara sauce.
Snacks
If you stick to 350 calories at each meal, you have room for one 150-calorie snack during the day. You can consume this snack anytime you need to squelch your hunger -- between meals or in the evening. For 150 calories, you could have a peach with a low-fat string cheese, 4 cups of air-popped popcorn tossed with 2 tbsp. Parmesan cheese, 1/2 cup low-fat cottage cheese mixed with 1/2 oz. chopped cashews, 1 tbsp. peanut butter on a 60-calorie slice of bread or 1 cup grapes with 4 oz. of nonfat Greek yogurt.
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