Each January, we like to offer readers a week’s worth of opportunity to start the new year off eating right, and eating well. This time, there’s a bonus: Each meal can be made in advance, then refrigerated or frozen.

The dishes are excerpted from “You Have It Made: Delicious, Healthy, Do-Ahead Meals,” the new cookbook by our Nourish columnist, Ellie Krieger. Because of their ease and flexibility of preparation, they qualify for the ranks of our Make It, Freeze It, Take It options, searchable online in our Recipe Finder . Try them all; the next time you want to give someone the gift of a homemade meal, you’ll find that any one of these can fill the bill.

As Ellie recommends in her book, you’ll need heavy-duty aluminum foil, plastic wrap, freezer-safe zip-top bags and a permanent marker (for the all-important labeling of your make-ahead meals). Go forth, healthfully.

(Quentin Bacon)

Greek Mixed Greens Pie With Phyllo Crust

Reminiscent of spanakopita, the Greek spinach pie, this is a good and easy starter recipe for those who haven’t worked with phyllo dough.

(Quentin Bacon)

Cajun Shrimp in Foil Packets

Open one of these packets and you’ll find a celebration of aroma, color and flavor: andouille sausage, Cajun/Creole seasoning, zucchini, corn and fresh bell peppers.

Jerk Pork Loin With Mango Cucumber Salsa

This marinated pork has lots of island flavor and just enough heat, which is offset by the cool, fruity salsa served alongside it.

Turkey Sausage-Stuffed Pizza Pockets

This fun meal you can eat with your hands is like having a slice of pizza with all the best toppings — sauce, cheese, sausage — wrapped up in the crust. (Note: The sodium content in store-bought marinara and store-bought pizza dough kicks this out of our “Healthy” designation.)

(Quentin Bacon)

Asian Shrimp Cakes With Avocado-Wasabi Sauce

Each bite of these savory cakes starts with a crispy panko crunch that contrasts with the creamy, citrusy, subtly tingly avocado-wasabi sauce and leads you to succulent shrimp seasoned with toasted sesame oil and ginger.