A 1,200-calorie diet supports weight loss while providing just enough calories to provide energy and essential nutrients for most adult women. You must plan your 1,200 calories very carefully however, to ensure that you do not become overly hungry or nutritionally deficient. Sticking to whole, unprocessed foods and consuming at least three meals and one snack daily can help you succeed with such a low-calorie plan. If you are especially active, or find yourself irritable and uncontrollably hungry on 1,200 calories per day -- consider increasing your intake slightly.
Breakfast
Do not skip breakfast to save calories for later. Not fueling first thing in the morning can leave you feeling overly hungry and may cause you to eat more than you normally would at later sittings. Aim to consume about 350 calories of your 1,200 at breakfast. Try two slices of whole-wheat bread toasted and topped with 1/2 cup part-skim, low-fat ricotta cheese, a few fresh basil leaves and a sliced tomato. This breakfast provides protein and calcium from the cheese, a serving of vegetables and fiber from the bread.
Lunch
For a filling 375-calorie lunch, mix up a large salad using 4 cups of spring greens. Top with 3 oz. of grilled chicken, ¼ cup mandarin orange slices in light syrup, 2 tbsp. toasted almonds and ½ cup chilled, steamed broccoli. Dress with a mixture of 1 tsp. olive oil, 2 tsp. fresh orange juice, 1 tsp. honey and a dash of salt. The chicken is a lean source of protein, while the oranges offer vitamin C. The broccoli and greens provide multiple nutrients and fiber. Olive oil and almonds are sources of heart-healthy unsaturated fats, which support proper body function as well as healthy hair and skin.
Dinner
For a 350-calorie dinner, broil 3 oz .of tilapia seasoned with cumin and chili powder. Serve it alongside 3/4 cup of cooked quinoa, mixed with 2 tbsp. salsa, 1/4 cup black beans, 1 tsp. olive oil and chopped cilantro. Have 1 cup of steamed spinach, as well. The tilapia provides protein, while the quinoa counts as a whole grain. The spinach provides ample amounts of vitamins A and C, along with multiple disease-fighting anti-oxidants.
Snack
A 125-calorie snack slotted between breakfast and lunch or lunch and dinner can help keep you from becoming overly hungry. Have a glass of skim milk with 1 cup of sliced strawberries, a cup of plain, non-fat yogurt with 1/2 cup blueberries or 1/2 cup of low-fat cottage cheese with 1/2 cup applesauce. Other options include 2 tbsp. of hummus with 10 baby carrots and red pepper cut into strips, 1 tbsp. of natural peanut butter spread onto two stalks of celery or two rye crisp-bread crackers with mustard and 2 oz. of deli turkey.
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