A 1200 calorie diet is about the lowest recommendation for a woman when aiming for fat loss. For men this figure is around the 1500-1700 calorie mark. This is just an example of meals for a 1200 calorie diet and any combination of well balanced food groups equaling 1200 calories will work.
Example 1 for 1220 calorie diet:
1 cup Fruit Juice
1/2 cup Oatmeal
1 cup Low-Fat Yogurt
Black Coffee or Herbal Tea
Smoothie (1 Cup Berries blended with 1 Cup Trim (1%) Milk and Ice Cubes.
2 Slices Whole Wheat Bread
1/2 cup Tuna (in water only)
Salad (tomato, cucumber, lettuce) with 1 teaspoon mayonnaise + 1/2 tbsp olive oil.
3.5 oz (~100g) chicken breast (skinless boneless) – (broiled only).
1 cup Broccoli
1/2 cup Brown Rice
Example 2 for 1200 calorie diet:
2 Slices whole wheat toast with 1 tsp Butter
1/2 cup canned Fruit cocktail – in natural juice only
8 oz (1 cup) low fat (1%) milk
1 medium-sized banana
6 Crackers with low-fat cottage cheese (easy on the cottage cheese).
Handful mixed nuts (Almonds, Walnuts, and Brazil nuts)
1 medium fruit (Apple, Peach, Plum, Pear, etc)
Medium baked potato
3 oz (~85g) sirloin steak (broiled only)
1/2 cup mushrooms
1/4 cup onions
1 Teaspoon olive or canola oil (cooking)
1 cup mixed vegetables
Of course this is only a guideline. And as always before beginning a diet of any kind, always consult your physician.