A typical 1,200 calorie diet includes approximately 4 ounces of grains, 2 cups of dairy, 1 1/2 cups of vegetables, 1 cup of fruit, and 3 ounces of meat or beans, according to the U.S. Department of Agriculture. The USDA recommends eating three meals and two snacks throughout the day.
Each meal is roughly 300 calories each with two 150-calorie snacks in between. Fat, sugar and salt additions are kept to a minimum totaling no more than 170 calories in one day, which equals approximately 4 teaspoons of oil. A sample meal plan can include a breakfast of oatmeal and fruit accompanied with a whole wheat sandwich for lunch and fish with rice and a vegetable medley for dinner.