I need a good healthy diet along with a real...

• Eating plans that contain 1,200–1,500 calories each day will help most women lose weight safely.
• Eating plans that contain 1,500–1,800 calories each day are suitable for men and for women who weigh more or who exercise regularly.

sample of 1200 healthy diet

• Breakfast: one cup oatmeal + one-half cup non-fat milk + one tablespoon honey + one-half cup blueberries+ 0ne cup plain coffee or tea as a beverage
• Snack: One apple with 12 almonds
• Lunch: two slices 100-percent whole grain bread+ deli sliced turkey breast +tomato slice +lettuce and one tablespoon mustard + one-half cup sliced carrots + water as a beverage
• Snack: one-half cup plain yogurt with one tablespoon honey + one cup strawberries
• Dinner: three ounces baked salmon + one cup green beans + salad with one cup raw spinach, five + cherry tomatoes and one-half cup broccoli florets with lemon juice as a dressing + water with a slice of lemon as a beverage