Sample 1 Day meal plan (1200 calories)

Day 1

Breakfast

• 3/4 cup bran flakes, 1 banana, 1 cup fat-free milk

Lunch

• Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce

• 1 stick part-skim mozzarella string cheese

• 2 kiwifruits

Dinner

• 4 ounces broiled flounder or sole

• 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden

• 1 cup cooked couscous

• 1 cup steamed broccoli

• 1 fat-free pudding cup

Source:
http://www.goodhousekeeping.com/health/diet-nutrition/advice/a20559/lose-weight-meals-oct04/