Time-savvy tips cut meal-prep stress

Almost everyone faces time constraints when it comes to meal preparation. But, with a little planning, it is possible to put low-stress, home-cooked meals on the table in about 30 minutes--less time than a pizza delivery.

To de-stress meal prep, CNRC nutritionists offer these tips:

Get organized:

• Start a list of family favorites. Categorized recipes by preparation time and highlight perishable items to speed shopping list writing. To expand your list, surf web sites or peruse cookbooks like the American Heart Association's Meals in Minutes.
   
• Stock up on frequently used non-perishables. Also keep some quick-to-heat/prepare "frozen meals," either commercially prepared or your own creations, on hand for nights when meal-prep time is tight.
   
• Make a weekly meal plan. Check family members' schedules before deciding which nights to cook. To increase family involvement, ask everyone to pick and schedule one family meal a week. Having a plan also makes writing shopping and "to do" lists easier.
   
• Streamline shopping. Keep a running grocery list of items needed by category, such as breads, meats, and produce to reduce "emergency" trips for missing ingredients.

Work smart:

• Think like a chef. While tonight's dinner is cooking, start on tomorrow's prep. Having vegetables and garlic peeled, onions chopped or ground beef sautéed can cut prep time in half.
   
• Capitalize on convenience. Time-savers include pre-packaged salad greens, tomato sauces, individually quick-frozen chicken breasts, bake-and-serve rolls, and pre-cut, canned and frozen fruits and vegetables.
   
• Cook once, eat twice. Double favorite recipes, freezing extra servings in easy-to-thaw portions. Freeze extra cooked chicken breasts for quick salads, quesadillas, enchiladas, and soup.
   
• Invest in quality. Having the right tools, like a large, non-stick skillet, sharp knives and a large cutting board, make meal-prep faster and easier.

Be flexible:

• Dinner doesn't have to be meat-and-potatoes. Consider making breakfast favorites for dinner or schedule a soup/salad/sandwich night.