A 1200-Calorie Diet

A 1200-calorie diet can be followed by both men and women who want to lose weight gradually. There are no specific foods that can or can't be eaten. The goal is for the calories to be consumed in one day not to amount to more than 1200 calories. Of course, eating healthy food such as fruits, vegetables and whole grains is recommended as well as drinking plenty of water and exercising daily.

Breakfast

• For breakfast, a healthy meal would consist of one cup of bran cereal such as Kellogg's or Post Bran Flakes with one cup of skim milk and one banana. A breakfast consisting of healthy cereal, milk and fruits like this one totals to about 280 calories. Alternately, you can also have one grapefruit with a bran muffin and skim milk.

Lunch

• A healthy lunch consists of a sandwich such as tuna with whole-grain bread and a teaspoon of low-fat mayonnaise. It should also include two cups of raw vegetables such as carrots, celery or bell peppers. In addition, you can have one small apple or an orange. This lunch totals about 435 calories. Other healthy sandwiches would be lean turkey breast or smoked salmon.

Afternoon Snack

• To help you stay full before dinner you can have a light snack in the afternoon such as one nectarine or 2/3 of a banana. This would only equal about 65 calories. Other alternatives would be a slice of raisin bread, a cup of strawberries or a cup of papaya. You can always drink water with a slice of lemon as well.

Dinner

• Your last full meal should consist of about three oz. grilled chicken breast, a salad with 3/4 cup steamed green beans, one cup of lettuce, ½ cup cherry tomatoes, and ½ cup grated carrots. For the dressing you can mix two tsp. olive oil and two tsp. balsamic vinegar. In addition, you can add one fresh peach, a plum or 10 grapes to your meal. This totals 440 calories. An alternative to the grilled chicken would be three ounces of salmon, tilapia or broiled halibut, or a 2.3-oz. lamb chop.