Many weight loss professionals use the 1200 calorie diet as scaffolding for the diet plan. Reason being it is a safe, effective and provides enough adequate daily nutrition. Any fewer calories could possibly result in a deficiency in nutrients and any more may hinder weight loss progress.
You can eat whatever you wish in this diet. However it is imperative that you follow the strict calorie limit and stay with in your range of what you're allowed to consume otherwise you will defeat the purpose of the diet. I say you can eat what you like but in order to increase your chance of success, please don't eat McDonalds and say your dieting. Eat wholegrain foods, brown rice, wholegrain pasta, veggies, fruits and oats. I place emphasis on whole grains by the way because they provide a sustained release of energy where as refined carbohydrate sources such as white bread will give you an energy high and low. This will leave you with the dreaded hunger pang, making you suspend your efforts so you can gorge yourself with all kinds of foods - making you go over your daily calorie limit.
Here is a list of recommended calorie counted meals you can add to your daily eating routine that supports the 1200 calorie diet. (T.C stands for total calories)
Meal one
Breakfast
-1 cup fat free plain yogurt
-1/2 tablespoon of honey
-1/2 cup of granola
-12 ounces of coffee
=441 T.C
Snack
1 apple
=81 T.C
Lunch
-Sandwich
-2 slices whole grain bread
-2 slices turkey
-1/2 cup of lettuce
-1/4 cup of almonds
=364 T.C
Dinner
-1 tilapia filet
-1 tablespoon butter
-2cups of cooked zucchini and squash
=330 T.C
Total day calories
=1216 T.C
Meal two
Breakfast
-1 hard boiled egg
-1 half grapefruit
-1 piece whole wheat toast
=T.C 206
Snack
-roasted chicken breast with no skin
-pita bread
-one small apple
=total calories 177
Lunch
-Hamburger
-Lettuce salad, onion, radish
-reduced fat Italian dressing
=T.C 172
Snack
-turkey breast
-once piece wholegrain toast
-almonds
=T.C 153
Dinner
-grilled salmon
-asparagus
-one boiled potato
=T.C 462
Daily calories = 1170
Meal three
Breakfast
-Wholegrain break 1 slice
-2 tablespoons of jam
-cereal
-milk
-orange juice
-coffee
=T.C 389
Lunch
-roasted beef sandwich
-whole grain bread (2 slices)
-lean roast beef
-lettuce
-tomato
-1 tablespoon of mayonnaise
-apple
=T.C 305
Dinner
-Salmon 2 ounces
-vegetable oil (1.5 tablespoon)
-Baked potato
-Margarine
-Green beans, seasoned with margarine
-carrots
-white dinner roll
-iced tea
=T.C 454
Daily calories = 1247