You can use many different diet strategies to develop a 1,200-calorie plan that provides adequate nutrition. For some people, namely men and active women, a 1,200-calorie diet may be too limited and not provide enough energy or nutrition. Regardless of your eating style or preferences, include a variety of foods in your 1,200 calories to ensure a balanced diet.
Vegan
A vegan diet focuses on plant foods, such as nuts, seeds, vegetables, fruits and grains. Have a smoothie made with one banana, 1 tbsp. almond butter and 1 cup of calcium-enriched soy milk for a 300-calorie breakfast. At lunch, make a large salad with 3 cups of baby spinach, 4 oz. of grilled, firm tofu, 1 cup of orange slices and 1 cup steamed broccoli. Dress with 1 tbsp. orange juice mixed with rice wine vinegar and 1 tsp. sesame oil. Have two rye crisps on the side for a 350-calorie meal. At dinner, make a burrito with a 6-inch whole-wheat tortilla, 1/4 avocado, 1/2 cup drained and rinsed pinto beans, 2 tbsp. salsa and ½ cup brown rice for 430 calories. For a snack, have a peach with 1/2 oz. almonds for 120 calories.
Low-Carb
A low-carb diet limits you to 50 to 150 carbohydrates per day. Start with a breakfast of two egg whites cooked with one whole egg, 1 cup baby spinach and 2 oz. ground turkey breast. Have a cup of raspberries on the side. For lunch, serve yourself 1/2 cup cooked quinoa with 3 oz. grilled bison sirloin and 10 asparagus spears. Dinner may include 4 oz. broiled salmon with 1 cup of a salad made with chopped tomatoes, sliced cucumber, fresh dill and lemon juice with 1/2 cup mashed cauliflower. At snack time, stir together 1 cup plain, nonfat yogurt with 1/2 oz. almonds and a sliced kiwi fruit. This menu has 1,211 calories and 113 g carbohydrates.
USDA-Based
A 1,200-calorie diet may also be based on the minimum servings of the major food groups from the U.S. Department of Agriculture's Food Guide Pyramid. For breakfast, you could have a whole-wheat English muffin with one egg, a plum and 1 1/2 oz. part-skim mozzarella. At lunch, have two corn tortillas with 2 oz. of grilled chicken breast, 1 cup shredded romaine, 1/2 cup roasted red bell pepper and a glass of skim milk. Dinner could consist of 1/2 cup brown rice with 3 oz. of steamed shrimp and 1 cup of snow peas topped with soy sauce. For a snack, have a smoothie made with a banana, 1 cup blueberries, 1 cup skim milk and 1 tsp. flaxseed oil.
Mediterranean
A Mediterranean diet emphasizes vegetables and grains with minimal servings of dairy and meat. The diet may help improve heart health because of its focus on heart-healthy unsaturated fats found in olive oil and nuts. A 1,200-calorie plan might begin with a slice of whole-wheat toast with 1 tbsp. almond butter and 1 cup nonfat plain Greek yogurt with ½ cup sliced strawberries. For lunch, have 3 oz. of roasted codfish with 1/2 cup artichoke hearts and ½ cup green beans served over 1 cup whole-wheat pasta. For dinner, brush 1 cup cubed white potato with 1 tsp. olive oil, and roast to have with a ragout of 1/2 cup chickpeas, 1/3 cup canned diced tomatoes, ½ cup broccoli and minced onion and garlic. For snacks, enjoy 1 1/2 oz. of part-skim mozzarella cheese melted over tomato slices.
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