This is not an example of what I eat in a day. 1200 calorie diets are very popular as a metric. Weight loss plans can often become very standardized when it should not be the case. Let’s look at what you can eat in a day to get to 1200 calories with the list of foods below and discuss just what are the benefits and drawbacks.

Suggested 1,200-calorie menu
Source:

Breakfast

2 slices of fresh mango
1 hardboiled egg
1/2 of a whole-wheat bagel or 1/2 cup of unsweetened oatmeal
Lunch

2 cups of salad with avocado, carrots, tomato, and leafy greens with flavored balsamic vinegar as the dressing
1/2 cup of black bean soup
1/4 cup of unsweetened Greek yogurt that you can add to the soup
1 corn tortilla
Dinner

1-2 cups of steamed broccoli or kale, seasoned with Asian mustard and rice vinegar
3 ounces of wild salmon
1/2 cup of miso soup
3/4 cup of brown rice
Snacks

Enjoy these throughout the day:

1/2 of a baked apple with 1/2 teaspoon of sugar and cinnamon
1/2 cup of blueberries or raspberries
1/4 ounce of walnuts
1ounce of low-fat cheese
2 cups of popcorn
Enjoy unlimited water, tea, and coffee, but be careful with how much caffeine you have. Limit artificially sweetened drinks to one per day, if at all. Liberally season your meals with calorie-free lemon or lime juice, and flavored vinegars.

A 1,200-calorie meal plan will help you lose weight and keep it off. “The key to making the weight loss permanent is to make sure 1,200 calories is not too low for any individual,” says Weinandy. “For health reasons, make sure no food groups are being cut out to reach the 1,200 calorie mark.”