Your 1-day clean-eating plan

Arctic Char With Asparagus and Ginger-Fennel Wild Rice

Arctic Char With Asparagus and Ginger-Fennel Wild Rice  ( Miller)

Feel like you've been overdoing it on the delicious food this season? Try this one-day clean eating meal plan—you’ll look and feel amazing after a day of radiance-boosting, tummy-flattening dishes from Stephanie Clarke, R.D., and Willow Jarosh, R.D. Here’s exactly what to eat: 

MORE: 11 Easy Ways To Eat Healthy When You’re Busy As Hell

1. Breakfast: Fried-Egg Toast With Papaya-Avocado Salsa

  • 2 tbsp chopped papaya
  • 1/4 cup diced avocado
  • 1 tbsp chopped red onion
  • 1 tsp apple cider vinegar
  • Sea salt
  • 2 tsp sesame seeds
  • 1 tsp olive oil
  • 1 egg
  • 1 slice whole-wheat bread

In a bowl, combine chopped papaya, diced avocado, chopped red onion, apple cider vinegar, a pinch of sea salt, and sesame seeds. In a large skillet over medium-high heat, heat olive oil and add egg; cook until white is firm and yolk is set, 3 to 4 minutes. Toast whole-wheat bread and arrange on a plate; top with egg, salsa and another pinch of sea salt.

The Skinny: 318 calories, 20 g fat (4 g saturated), 28 g carbs, 8 g fiber, 8 g protein

MORE: 6 Moves To Resize Your Butt and Thighs

2. Lunch: Kamut Bowl With Chicken and Brussels Sprouts

  • 1 chicken breast (3 oz)
  • Salt and pepper
  • 1 cup cooked kamut
  • 1/2 cup raw shredded brussels sprouts
  • 1/2 cup raw shredded beets
  • 1 tbsp lemon juice
  • 2 tsp olive oil
  • 1/2 tsp Dijon mustard
  • 1/2 tsp honey
  • 1 tsp chopped fresh sage

In a grill pan over medium-high heat, grill chicken breast, seasoned with salt and pepper, until cooked through, about 4 minutes per side. In a bowl, combine cooked kamut, shredded brussels sprouts, and shredded beets. In another bowl, whisk together lemon juice, olive oil, Dijon mustard, honey, 1/4 tsp salt, and chopped fresh sage. Arrange kamut on a plate, top with chicken and drizzle with dressing.

The Skinny: 506 calories, 13 g fat (2 g saturated), 70 g carbs, 11 g fiber, 33 g

MORE: The #1 Place You Must Visit in Your Life

3. Dinner: Arctic Char With Asparagus and Ginger-Fennel Wild Rice

  • Half large fennel bulb
  • 6 spears asparagus
  • 3 1/2 tsp olive oil, divided
  • 1 Arctic char fillet (5 oz)
  • Salt and pepper
  • 1 tsp butter
  • 1/2 tsp finely chopped ginger
  • 1/2 tsp finely chopped garlic
  • 1/4 cup sliced scallions
  • 3/4 cup cooked wild rice

Heat oven to 475°. Using a mandoline, thinly slice fennel bulb. On a baking sheet, toss asparagus with 1/2 tsp olive oil and a pinch of salt. Bake until just tender, about 8 minutes. In an ovenproof skillet over medium-high heat, heat 2 tsp olive oil; add Arctic char fillet, seasoned with salt and pepper, skin-side up. Cook until a crust develops, about 2 minutes. Flip and transfer to oven; cook 5 minutes. In another skillet over medium heat, heat 1 tsp olive oil and butter. Add fennel, finely chopped ginger, finely chopped garlic, sliced scallions, and a pinch of salt; sauté until tender, about 5 minutes. Stir into cooked wild rice; serve with fish and asparagus.

The Skinny: 539 calories, 30 g fat (7 g saturated), 34 g carbs, 6 g fiber, 35 g protein

MORE: 4 Things Men Hide From Their Wives

4. Snack: Pineapple, Coconut, Parsley, and Cucumber Smoothie

  • 1 young coconut (or 1 cup coconut water and 3 tbsp coconut milk)
  • 1/2 cup roughly chopped seeded cucumber
  • 1/2 cup frozen pineapple chunks
  • 1 tbsp chopped parsley

In a blender, combine liquid and flesh of 1 young coconut (or coconut water and coconut milk), chopped seeded cucumber, frozen pineapple chunks, and chopped parsley. Blend until smooth and serve.

The Skinny: 227 calories, 10 g fat (9 g saturated), 33 g carbs, 4 g fiber, 3 g protein

MORE: What's Your Sex Number?