The Healthy Mama Kitchen Podcast: Healthy Cooking Hacks, Meal Planning & Meal Prep for Busy Moms
It’s time to take the stress out of weekday meals. Kris Dovbniak is a trained chef, culinary nutritionist and a mama of two here to guide you in making healthy eating easy and accessible by simplifying your meal plan, demystifying meal prep, taking the stress out of weeknight dinners and helping you learn to cook your family delicious, nutrient-dense meals along the way- without spending your whole life in the kitchen. The Healthy Mama Kitchen podcast shares the best tips, tools and hacks for your real life healthy mama kitchen with a side of humor and sometimes a little bit of spice. Grab your apron, and let’s get cooking! Connect with Kris: http://www.healthymamakris.com
Episodes
February 23, 2026 • 23 mins
My morning routine is something I get asked about a lot by my IRL friends. Though I’ll admit- I’ve always been an early riser, my early morning routine is one that has become a massive changer in prioritizing my health and wellness as a busy mom. So today we're getting out of the kitchen & I’m pulling back the curtain on why the heck I get up at 4:40am.
My morning routine essentials: https://amzn.to/46WBgB1
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Join me in Health...
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February 16, 2026 • 21 mins
Grab the recipes: bit.ly/HMK-10
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Join me in Healthy Mama Meals for weekly done-for-you meal plans with shopping list + prep steps and over 500 family-friendly real food recipes for breakfast, lunch and dinner. Try it for a week FREE: http://healthymamameals.com
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February 9, 2026 • 28 mins
If you’ve been listening to the GYST series and thinking, Okay… but how does this actually work in real life? - this episode is for you.
We’ve talked about meal systems- planning, prep, and grocery shopping in a way that supports busy weeks. But today I want to pull back the curtain and share what this looks like in my own life. Not the ideal version. Not the highlight reel. Just the routines I actually rely on to get healthy mea...
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February 2, 2026 • 24 mins
If you’ve ever walked out of the grocery store feeling tired, over-budget, or still unsure what you’re actually making for dinner this week, you’re not alone.
This is the final episode in the Get Your Sh*t Together series, and today we’re talking about grocery shopping- not as another thing to perfect, but as the piece that quietly supports everything else we’ve talked about when it comes to meal planning and meal prep to make ge...
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January 26, 2026 • 30 mins
If you’ve ever avoided meal prep because it feels like an all-day project you just don’t have the time (or energy) for, I want you to know this episode is not about spending your whole Sunday in the kitchen. Meal prep shouldn’t feel like added stress- it should be about removing steps during the week to make getting meals on the table easier- so let's talk about how.
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Join me in Healthy Mama Meals for weekly done-for-you meal ...
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January 19, 2026 • 27 mins
If you’d rather listen to your kids talk about Roblox for 45 minutes than meal plan, I want you to stay with me for a minute- because this episode is not about doing more or making life more complicated. Meal planning should support YOUR life and YOUR goals to eat and live a healthy life- but I know life as a mom is busy, and the last thing we need is one more thing on our already full plate. So making meal planning work- even when...
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January 12, 2026 • 15 mins
If it’s the second week of the new year and you already feel like you’re behind, you're not alone. But the good news? You didn't miss your chance.
Today, I’m giving you a simple, realistic game plan for getting healthy meals on the table- even if this year didn’t start the way you imagined. No overhauls. No extreme plans. Just support where you need it most right now.
So if you’re tired, overwhelmed, or feeling like you already...
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January 5, 2026 • 14 mins
If you feel like eating healthy this new year means you need a full fridge purge, a private chef, and more energy than you currently have… keep listening.
Today we are not blowing up your kitchen. We are not starting a “new lifestyle.” And we are definitely not aiming for perfection.
We’re talking about the few small shifts that actually make your kitchen work for you instead of against you- because the problem isn’t that you d...
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December 29, 2025 • 28 mins
Get my FULL Healthy Mama Meal Prep Mini Course as a Healthy Mama Meals PLUS (formerly Healthy Mama Cooking Club) member! Learn more and join at: healthymamameals.com.
Happy December! This month I'm taking a much-needed break to spend with family and sharing some never-before heard on the main feed episodes from the Healthy Mama Cooking Club (now Healthy Mama Meals PLUS) vault. Enjoy and Happy Holidays!
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Healthy Mama Meals P...
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December 22, 2025 • 32 mins
Happy December! This month I'm taking a much-needed break to spend with family and sharing some never-before heard on the main feed episodes from the Healthy Mama Cooking Club (now Healthy Mama Meals PLUS) vault. Enjoy and Happy Holidays!
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Healthy Mama Meals PLUS is HERE! The Healthy Mama Cooking Club is now Healthy Mama Meals PLUS- everything you love about Healthy Mama Meals (weekly done-for-you meal plans with shopping lis...
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December 15, 2025 • 32 mins
Grab my full Healthy Mama Holiday Meal Guide in Healthy Mama Meals PLUS! Learn more + join: healthymamameals.com
Happy December! This month I'm taking a much-needed break to spend with family and sharing some never-before heard on the main feed episodes from the Healthy Mama Cooking Club (now Healthy Mama Meals PLUS) vault. Enjoy and Happy Holidays!
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Healthy Mama Meals PLUS is HERE! The Healthy Mama Cooking Club is now Healt...
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December 8, 2025 • 23 mins
Happy December! This month I'm taking a much-needed break to spend with family and sharing some never-before heard on the main feed episodes from the Healthy Mama Cooking Club (now Healthy Mama Meals PLUS) vault. Enjoy and Happy Holidays!
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Healthy Mama Meals PLUS is HERE! The Healthy Mama Cooking Club is now Healthy Mama Meals PLUS- everything you love about Healthy Mama Meals (weekly done-for-you meal plans with shopping lis...
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December 1, 2025 • 33 mins
I don’t need to remind you December is busy. From the usual activities to holiday parties, parades, performances, christmas tree shopping and decorating and all the cookie baking- december is full, and when we have full months, we rely on easy family favorites to get us through. So in today’s episode, I want to share with you some of our tried and true family favorites we’ll be cooking in december, from weeknight meals to meals we ...
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November 24, 2025 • 9 mins
Healthy Mama Meals PLUS is here!! Join Healthy Mama Meals OR Healthy Mama Meals PLUS for 20% off THIS WEEK ONLY, through Friday, 11/28 using code BLKFRI25 (no code needed for PLUS).
Connect with me:
Healthy Mama Meals
Healthy Mama Kris on Instagram
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November 17, 2025 • 14 mins
Thanksgiving is next week in the US- and I wanted to give you some tried and true chef hacks- whether you’re hosting or just contributing a side- for this year’s turkey dinner. So hit play for some quick tips for an easier, more delicious Thanksgiving dinner.
Download my 65-page Healthy Mama Holiday Meal Guide in Healthy Mama Meals! Try it free at healthymamameals.com
ASK THE CHEF: Give me a call at (727) 342-0535 to leave a...
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November 10, 2025 • 17 mins
Introducing A La Minute: short and sweet episodes delivered in a flash to give you a quick bang for your buck with tips for making healthy meals happen in your busy mom life, in less time than it takes to fold a load of laundry. Order up!
As a busy mom, getting dinner on the table can feel like a feat- so I’m all for anything that makes dinner feel less of a stress, and sometimes, that includes using shortcuts for easier meals. S...
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November 3, 2025 • 27 mins
We travel… a LOT. We travel at least once a month for my daughter's sailing and I also work as a travel chef throughout the summer and occasionally throughout the school year. This means I’ve had to learn how to balance my desire to stay healthy and strong with oftentimes being away from home, and out of my routine. One of the biggest questions I get asked when I share our travels is how I stay healthy on the road, so today I'm sha...
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October 27, 2025 • 22 mins
It's that time of the year again when life just feels extra full. Every night of the week we seem to have something going on, from swim class to sailing practice, tutoring or art club- I'm sure many of you can relate! And with the busyness comes dinners at odd times, whether extra early or extra late- so I like to be prepared as much as possible so we can eat the delicious, real food melas we love and keep our tiny athletes fueled ...
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October 20, 2025 • 25 mins
You asked... I'm answering! Today I'm answering your questions via voicemail and DM on low-effort dinners, cooking with frozen veggies and more.
ASK THE CHEF: Give me a call at (727) 342-0535 to leave a voicemail and ask me your questions!
Recipes Mentioned:
Egg Roll in a Bowl
Skillet Orange Chicken & Broccoli
Chicken Tortilla Soup
Chicken Pot Pie Soup
Sheet Pan Chicken Shawarma & Veggies
Sheet Pan Rosemary Garlic Chick...
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October 13, 2025 • 28 mins
We all have those seasons where life just feels like a LOT. You feel like you’re running around every which way without a second to take a breath- maybe it’s a heavy season of sports and after school activities for your kids, or maybe you or someone you love is dealing with an illness or a big life transition- cooking is the last thing on your mind, but you don’t want the expense- for your wallet or your health- of relying on takeo...
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