1200 Calorie a Day Sample Diet

If you are opting to consume only 1,200 calories a day, you need to make sure that every item you put in your mouth contains the proper amounts of fat, protein and carbohydrates. You will want to eat plenty of fruits and vegetables, which are high in fiber. It's possible to succesfully maintain a low-calorie diet when you know the right foods to fill you up.

Breakfast

Breakfast is one of the most important meals of the day. It fuels your body for the challenges ahead. Your breakfast should include complex carbohydrates that don't leave you crashing an hour after eating. Also, stay away from sugars. Eat a bowl of multigrain Cheerios (110 calories per serving) with a half cup of organic, two percent milk (60 calories) and a half cup of blackberries (30 calories). This meal provides essential vitamins, fiber, protein and calcium. The total meal's calorie count equals 200.

First Snack

Snacks aren't just for kids in school. If you leave the house at 7 a.m. and don't eat lunch until noon, you need to eat something small in between to help keep you alert. A medium banana (105 calories) provides you with potassium and fiber. You are now up to 305 calories for the day.

Mid-day Meal

For a low-calorie lunch you want a balanced combination of carbohydrates, protein and healthy fats. Try a new spin on the kiddie PB&J. Take two slices of whole-wheat bread (140 calories), slather on two tablespoons of organic, almond peanut butter (190 calories), one tablespoon of honey (64 calories) and top it with one-fourth a cup of strawberries (12 calories). If you can, grill it for an even more delectable experience. You are now up to 711 calories for the day, and your stomach is still full.

Afternoon Snack

Don't refrain from eating for five or more hours between lunch and dinner. To beat mid-afternoon tiredness, eat a quick snack of protein that isn't overly filling. About 14 baby carrots (35 calories) dipped in two tablespoons of spicy hummus (50 calories) will refresh your taste buds. You are now up to about 800 calories and you've already had decent helpings of fruits and vegetables.

Dinner

Dinner should be a rewarding experience after slogging through the tasks of the day. You want something that is exciting to come home to. Mix together a quick low-calorie stir-fry with one cup of long-grain brown rice (200 calories), four ounces of firm tofu (60 calories), a half cup of broccoli (15 calories) and a half cup of portabella mushrooms (11 calories). Fry this up with a splash of extra virgin olive oil (100 calories) and dress it with two tablespoons of light soy sauce (30 calories) for an end-of-the-day flavor experience that packs a mere 415 calories. You've made it through the whole day and you've only consumed a total of 1,215 calories.