The accompanying recipes, starting with this honey-glazed salmon, each are designed to address a specific habit that can help you make a shift toward eating better in a way that is so simple and pleasurable that it will feel good to go there.

Honey Mustard Glazed Salmon With Endive and Green Apple Salad

Ingredients

  • 3 tablespoons Dijon mustard
  • 2 tablespoons honey
  • Juice of ½ a lemon
  • Four 6-ounce skinless salmon fillets, preferably center cut
  • 1⁄2 teaspoon freshly ground black pepper
  • 1 medium Belgian endive (about 1 pound)
  • 1⁄2 large Granny Smith apple, cored
  • About 20 fresh chives (2 tablespoons finely chopped)
  • 20 tablespoons extra-virgin olive oil
  • 1⁄4 teaspoon salt

Directions

Position an oven rack in the upper third of the oven (five or six inches from the broiler); preheat to 400 degrees. Line a rimmed baking sheet with aluminum foil.

Whisk together the mustard, honey and a ½ teaspoon of the lemon juice in a small bowl.

Arrange the salmon fillets on the baking sheet, skin sides down, then use half the pepper to season each one. Drizzle a tablespoon of the honey mustard sauce on top of each fillet. Roast (upper rack) for 10 minutes per inch of thickness.

Increase the oven temperature to broil; broil for a minute or two, just until the fillets are lightly browned. Watch them closely to avoid overcooking.

Meanwhile, pour the remaining lemon juice into a medium bowl. Cut the endive crosswise into half-inch pieces and add to the bowl, discarding the endive’s tough ends. Toss to coat.

Cut the apple into thin wedges, then cut the wedges into half-inch pieces; add to the bowl and toss to coat.

Cut the chives into half-inch pieces, then add to the bowl along with the oil, salt and the remaining ¼ teaspoon of pepper, tossing to incorporate.

Divide the salad among individual plates, then top each portion with a salmon fillet. Serve warm or at room temperature.

Adapted from “Weeknight Wonders: Delicious, Healthy Dinners in 30 Minutes or Less,” by Ellie Krieger (Houghton Mifflin Harcourt, 2013). Calories: 490; Total Fat: 30 g; Saturated Fat: 6 g; Cholesterol: 95 mg; Sodium: 420 mg; Carbohydrates: 19 g; Dietary Fiber: 5 g; Sugars: 13 g; Protein: 36 g.

Breakfast Smoothie Pack

This thick, milkshake-like recipe will put you on the right track for busy mornings: The idea is to fill separate containers with all the ingredients (except the milk) for an individual portion to keep in the freezer. In the morning, you just add milk and blend. The smoothies come out frothy and sweet from the ripe banana — no added sugar needed — and super-satisfying with almonds for extra protein and healthful fat, and fiber from whole fruit and oats.

A good breakfast sets the tone for the rest of the day. Shifting your eating pattern earlier while eating less at night has multiple benefits including heart health, blood sugar control and weight management.

MAKE AHEAD: The pack can be frozen for a month.

Ingredients

  • 1 medium-size very ripe banana, cut into chunks
  • 3/4 cup fresh or frozen cut fruit, such as berries, pitted cherries, mango, peaches
  • 3 tablespoons old-fashioned rolled oats
  • 3 tablespoons sliced almonds
  • 11/4 cups milk of choice (whole, low-fat or plant-based milk)

Directions