Eating just 1,200 calories per day will lead to weight loss for most people. Diets with 1,200 calories can be tricky, however. Calories add up quickly, particularly if you eat highly processed and junk foods. For the most satisfaction and nutrition, choose 1,200-calorie diets that offer a variety of foods from all of the major food groups. You can choose any number of healthy approaches to a 1,200-calorie plan.
Vegetarian
Carefully planned vegetarian diets can meet anyone's nutrition needs, according to the American Dietetic Association. Your first meal could consist of a fruit smoothie made with 1 cup berries, a scoop of soy protein powder, ice and 1 cup of calcium-fortified soy milk for about 280 calories. For lunch, enjoy 2 tbsp. of hummus on a whole-wheat English muffin with two slices of tomato, a cup of vegetable soup and a kiwi fruit for about 320 calories. Wrap ½ cup of black beans, shredded romaine lettuce, a slice of avocado and fresh salsa in a whole wheat tortilla for your 300-calorie dinner. Plan to eat one 300-calorie snack during the day as well -- opt for 2 tbsp. of almond butter with a small banana.
Gluten-Free
A gluten-free menu diet may be prescribed your doctor and involves avoiding all food containing wheat, barley or rye. You could begin your day with a breakfast of 2 tbsp. of natural peanut butter spread on slices of apple for about 280 calories. At lunch, create a large salad with mixed greens, tomato wedges, 1/2 cup of chickpeas and 3 oz. of water-packed tuna. Dress with a homemade mixture of balsamic vinegar and 1 tsp. olive oil and have with a fresh peach for about 350 calories. At dinner, serve 3 oz. of broiled sirloin steak with a medium sweet potato and 10 steamed asparagus spears for 380 calories. Between meals, have one 190-calorie snack such as 1 cup of nonfat, plain yogurt and 1 cup blueberries.
USDA-Based
A diet based on the U.S. Department of Agriculture Food Guide Pyramid includes six servings of grains, 3 cups of dairy, 5 oz. of meats, 1 1/2 cups of fruits and 2 cups of vegetables daily. Begin with a breakfast of a whole wheat English muffin with one hard-boiled egg and a glass of skim milk for 290 calories. For lunch, you could have 1/2 cup of pasta mixed with 1 cup steamed broccoli, 2 oz. of chopped, roasted chicken breast, 1/2 cup of orange segments, 1 tsp. orange juice and 1 tsp. of olive oil for about 330 calories. Stir fry together one sliced carrot, 2 oz. of shrimp and 1/2 cup snow peas in 1 tsp. of canola oil and serve over 1/2 cup of brown rice for 250 calories. You have room for 330 calories worth of snacks. Eat these snacks whenever you would like, but make them include 1 cup of skim milk with 1 cup air-popped popcorn, 1 oz. of string cheese, five woven wheat crackers, a peach and 4 oz. of nonfat, plain yogurt.
Considerations
Before following any diet plan, you should consult your health-care provider. For men and active women, a 1,200-calorie-per-day diet might be insufficient for your energy and nutrition needs. Registered dietitian Joanne Larsen notes that a 1,200-calorie diet can leave a menstruating woman short on iron. If you feel you are may be deficient in certain nutrients, discuss supplementation with your doctor.
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