1200 Calorie High Fiber Diet

A 1,200-calorie high-fiber diet can be tricky. You will need to eat foods that provide essential nutrients, like vitamins and protein, but don't exceed your caloric intake. You will need to space out your meals and snacks throughout the day. Foods high in fiber will help that. According to www.MyPyramid.gov, the average adult needs between 25 and 35g of fiber. A high-fiber diet consists of anything at the high end of this range.

Breakfast

• Don't skip breakfast. Studies consistently show that people who eat breakfast maintain healthier weights. You need fuel to start your day. Start off with something tasty and filling so you don't break down for a calorie-bomb like a donut at the office. Choose 1/2 cup of slow-cooked oatmeal with 1/4 cup skim milk plus 1/2 cup of blueberries. This is approximately 220 calories and 6g of fiber.

First Snack

• Let's face it: 1,200 calories in a day is not a lot of substance. Therefore, you are going to need snacks that boost your energy but don't put you over your caloric threshold. Choose a medium-sized apple with 2 tbsp. of organic peanut butter. This snack will add up to 300 calories and 5 grams of fiber.
  Day's total now equals 520 calories and 11 grams of fiber.

Lunch

• Lunch is an essential meal and it's imperative that you get some fiber. Don't choose a salad even if it's low on calories; you will be hungry within an hour. Food with a high-fiber content gradually expands in your stomach to leave you feeling fuller for longer. Make a sandwich on whole-wheat bread with a black-bean burger and low-fat cheddar cheese. Morningstar Farms makes a flavorful spicy black bean veggie burger. Your caloric and fiber totals for this meal are approximately 400 calories and 10 grams of fiber.
  Day's total now equals 920 calories and 21 grams of fiber.

Second Snack

• With a lunch at noon and dinner not until 6:30 p.m., your stomach needs a snack to tide you over. This is how you beat the four o'clock office slump: Grab a container of Fiber One yogurt. Mix it up with 1/2 cup of strawberries for a splash of color and a dose of Vitamin C. This small but crucial snack will tack on another 65 calories and seven grams of fiber.
  Day's total equals 985 calories and 28 grams of fiber.

Dinner

• Even on a 1,200 calorie diet, you can have pasta. Whole-wheat pastas contain fiber, protein and essential vitamins. The best part is that your belly stays full and you won't wake up wanting a midnight snack. Toss 2 oz. of whole-wheat spaghetti noodles with 1 cup of broccoli. Add a dash of oil and some spices for a well-balanced meal worthy of 240 calories and 6 grams of fiber.
  Day's total equals 1,225 calories and 34 grams of fiber.