A 1,200-calorie diet plan contains just enough calories for a woman to meet daily nutrition needs. To make sure your 1,200-calorie diet is adequate, you must plan carefully to ensure you choose nutritionally dense foods and avoid empty-calorie options that include too much added sugar and saturated fats. This daily planning may get tiring unless you follow simple guidelines to keep your calorie intake in check and your nutrition up to par.
Calorie and Nutrient Distribution
For the sake of simplicity, plan for three, 300-calorie meals and two 150-calorie snacks. Make each of your meals with one or two servings of whole grains, 2 to 3 oz. of very lean protein, fruits and vegetables and a small amount of heart-healthy fat. Some meals or snacks might include dairy as a protein to help you meet your calcium, potassium and vitamin D needs.
Breakfast
Choose one serving of whole grains, which contains about 100 calories. Options include a packet of plain, instant oatmeal, one slice of whole-wheat bread, 1/2 cup of cooked quinoa or half a cinnamon-raisin English muffin. Choose one protein, such as one whole egg, two egg whites, 2 oz. of lean ground turkey, 1 oz. of low-fat cheese or 1 cup of nonfat yogurt. Have 1 cup of diced fruit, a medium-sized piece of fruit or a glass of orange juice to complete the meal.
Lunch
A simple lunch for 300 calories includes a serving of protein, such as 3 oz. of chicken or turkey breast, 3 oz. of steamed shrimp, 1 cup of low-fat cottage cheese, 3 oz. of water-packed tuna or 1/2 cup of canned beans. Toss into a salad made with 3 cups of leafy greens, 1/2 cup of additional salad vegetables, such as tomatoes, sprouts, cucumbers, jicama or bell peppers, and a dressing made with 1 tsp. olive oil, 2 tsp. of balsamic vinegar and 1/2 tsp. of Dijon mustard. Have a small-whole grain roll, five woven wheat crackers or two rye crisps on the side.
Dinner
For dinner, plan for 3 oz. of grilled or roasted lean protein -- in addition to the lunch options, you could also have pork tenderloin, flank steak, tilapia, cod or tofu. Have 1/2 cup of grains, such as brown rice, millet, quinoa or whole-wheat couscous. A cup of steamed green vegetables, such as spinach, broccoli or zucchini, finishes your meal.
Snacks
Have one snack between breakfast and lunch and the other between lunch and dinner. If you prefer, you could reserve a snack for before bedtime, if that is when you become most hungry. A banana with 1/2 tbsp. of peanut butter, half of a scoop of whey or soy protein in 8 oz. of 1 percent milk, 8 oz. of nonfat, plain yogurt with 1/2 cup of blueberries, 1 oz. of string cheese with five woven wheat crackers or 4 tbsp. of hummus with a sliced red bell pepper.
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