Pack your 1,200-calorie diet with plenty of fiber and protein to maintain a feeling of fullness throughout the day. You can take one of several approaches to an easy-to-follow 1200-calorie diet. Track your diet by eating only pre-packaged weight control frozen meals, by maintaining a food journal or by consuming only clean foods such as fruit, vegetables and lean meats.
Pre-packaged 1,200-calorie diet
An easy way to keep track of your 1,200-calorie diet is to eat only low-calorie frozen meals and snacks. Select low-sodium, 400-calorie (or less) frozen meals such as Smart Ones, South Beach or Lean Cuisine for your breakfast, lunch and dinner. Many of these meals provide a nice balance of protein through lean meat such as chicken, turkey or shrimp; fiber through vegetables; and even some carbs such as pasta or rice.
Have 100 to 150 calorie pre-packaged snacks or snack bars to keep you satisfied throughout thr day. Select South Beach 140-calorie high-protein cereal bars, South Beach 100-calorie snack bars, Quaker 100-calorie mini rice cake packages or 100-calorie bags of nuts.
Be sure you keep track of how many calories you consume with each meal and plan your snacks accordingly to equal 1,200 calories for your day.
Food Journaling
Food journaling takes some preparation, but once you know what you will eat the next day you won't have to think about what's for lunch or dinner.
Instead of writing down your meals as you eat them, plan each day the night before so you know how much to eat to equal 1,200 calories. Eat 400 calories per meal and 100 to 150 calories per snack.
Obtain accurate calorie counts at Calorie King.com or The Calorie Counter.com so you know how many calories are in each meal and snack.
For example, an average dinner could consist of three ounces of grilled Mahi Mahi (75 calories), two cups of frozen steamed vegetables (150 calories) topped with one teaspoon olive oil (39 calories) and one small baked potato with salt (128 calories).
Good low-calorie snack options include a small apple (53 calories), one tbsp. of natural peanut butter (52 calories) or two cups of raw carrot strips (100 calories).
Clean Eating
Eat foods in the state Mother Nature intended. Eat whole foods such as fresh vegetables, fruits, unprocessed nuts, grains and some lean meats such as shrimp or skinless, boneless organic chicken.
The idea is to eat foods with ingredients you can recognize. No more hydrogenated oils or artificial flavors or sweeteners. Eat clean and see weight drop.
A clean diet is easy because you choose only natural foods that require little or no combining or cooking. It's as easy as eating an apple, a steamed baked potato or vegetables. Don't slather sauces on meats; simply drizzle a teaspoon of olive oil and a dash of sea salt over your fish or vegetables before grilling them.
You can also consume more food with clean eating than on other diet plans to equal 1,200 calories. Foods found in the clean eating program typically contain a tremendous amount of fiber, which leaves you feeling more satisfied and full for a longer time.
Like with any diet you'll need to still count calories, so rely on a calorie counter for accurate measurements.
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