Good food selections for a 1,200-calorie meal plan include yogurt, oatmeal, scrambled egg whites, toast and fruit for breakfast. Lunch and dinner can include turkey sandwiches, grilled fish, salad, chicken salad, vegetarian tacos, tuna wraps, whole-grain vegetarian pasta, grilled cheese sandwiches and rice salads.
Snacks and desserts can include popcorn, fruit and nuts and, every once in a while, even a small square of chocolate. A healthy 1,200-calorie meal plan minimizes the use of salt and includes 32 ounces of water per day. Using a cooking spray rather than butter or oil helps keep the calorie count down. When restricting calories, it's important to make sure the day's food intake contains adequate vitamins and other nutrients.