The Healthy Mama Kitchen Podcast: Healthy Cooking Hacks, Meal Planning & Meal Prep for Busy Moms

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

Until next time, Happy Cooking (a note from Kris)

June 22, 2026 • 8 mins
Join me on my email list (get 7 free high protein recipes): https://healthy-mama.kit.com/hprec2026 Join me on Instagram @healthymamakris Weekly done for you meal plans with prep steps, grocery list and 500+ chef-created family friendly healthy recipes for breakfast, lunch and dinner? Yes, please! Try out Healthy Mama Meals for a week FREE at ⁠healthymamameals.com Until next time, Happy Cooking. Learn more about your ad...
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What to Meal Prep This Summer

June 15, 2026 • 31 mins
I know, I know, summer is hot and the last thing you want to do is spend more time in the kitchen. But meal prep is here to SAVE you time in the kitchen- and help you stay on track with your healthy living goals all summer long. So whether you're looking to save time, hit your protein goals or simply make sure your kids eat a vegetable amongst all the snacks (or all three), I've got you with simple meal prep for busy summers. -- ...
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[From the Vault] The Healthy Mama Guide to Grilling

June 3, 2026 • 32 mins
My sister is getting married! This week we're busy celebrating, so we're bringing you another formerly Patreon-exclusive episode all about GRILLING season- tips, recipes and more! Get the full grilling guide on Healthy Mama Meals (try it for a week free!): ⁠healthymamameals.com --- 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 ...
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Help! What do I feed my kids this summer?!

May 25, 2026 • 28 mins
School’s out- which means suddenly it feels like everyone is hungry all day long. If you’re feeling overwhelmed by the constant snacks, lunches, and trying to keep summer fun without spending your entire summer in the kitchen, this episode is for you. -- Recipes Mentioned: - PB & J Oatmeal Bites - Freezer Protein Waffles - Smoothie Pops - High Protein Egg Bites - Protein Overnight Oats - Sausage & Pota...
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20-ish minute summer meals (low on heat + high on flavor)

May 19, 2026 • 30 mins
Summer is busy- not to mention hot- and often times we don't have the time (or the desire) to spend extended time in the kitchen- and believe me, we're in the same boat! So today I'm sharing with you 20 of our favorite easy summer dinners in 20-ish minutes (but all 30 minutes or less)- to add to your meal plan, this summer. -- MEMORIAL DAY SALE: Use code MEMORIAL26 for 30% off 6-months or 1 year of the Healthy Mama Meals web app...
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[From the Vault] Cookout Season: Summer Hosting Recipes + Tips

May 11, 2026 • 41 mins
This weekend Kris is in Nashville celebrating her sister's bachelorette party- so we're bringing you a formerly Patreon-exclusive episode all about cookouts- recipes, tips and more! Get the full cookout guide on Healthy Mama Meals (try it for a week free!): healthymamameals.com My Cookout Menu Formula: 2-3 appetizers 2-3 meat items (1 not red meat) + vegetarian items if necessary 1-2 starchy sides for less than ...
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The Busy Mom's Guide to Healthy Dinners

May 4, 2026 • 16 mins
I know life at the end of the school year can feel extra busy- but you still want to feed yourself and your kids healthy meals. So my goal with today’s episode is to help you to simply get meals on the table that will nourish your family- without you losing your mind or relying on takeout or cereal for dinner. -- Join me in Healthy Mama Meals for weekly done-for-you meal plans with shopping list + prep steps and over 500 f...
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15 Weeknight-Friendly Meals to Cook This Spring

April 27, 2026 • 26 mins
Spring has sprung, the weather is getting warmer and sometimes we just need someone to tell us what to cook for dinner! I don’t know about you but I’ve been craving all the fresh meals. So if you need a mealtime refresh this spring, tune for 12 favorite meals to add to your spring meal plan (& 3 bonus go-to shortcuts).  -- Recipes mentioned: - Burger Salad Bowls - Cashew Chicken Lettuce Cups - Sheet Pan ...
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Shortcuts, sailing and what we ate (life lately as a healthy mama)

April 20, 2026 • 33 mins
It’s been quite the past six weeks. It was one of those seasons I needed to take a step back from somewhere- and the pod just happened to be it. But I’m back and excited to bring you more fresh episodes with brand new meal ideas to make meals easier, healthier- and more delicious. So grab your favorite apron, and let's get back in the kitchen. -- Recipes mentioned: - Chili Lime Shrimp Bowls - Apricot Pork Stirfry...
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What I’ve been buying at TJ’s for easy meals

March 3, 2026 • 21 mins
Trader Joe's is one of my favorite places to shop because it feels like they just KNOW we all need a shortcut- and we need them to be GOOD. There are so many items I don’t even need to put on my list, I just know I’m going to pick them up every time, because they make for such easy meals. Get ready to get your grocery list out! Here are 10 of my favorites to grab for easy meals. Get the Trader Joe's grocery guide in H...
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Out of the Kitchen: My Healthy Mom Morning Routine

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/46W...
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10 Easy + Healthy High-Protein Dinners we make on repeat

February 16, 2026 • 21 mins
Grab the recipes: bit.ly/HMK-10 -- 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 . Learn more about your ad choices. Visit megaphone.fm/adchoices
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Putting it all together: my real-life healthy meal routines

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...
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GYST #5: A Simpler Grocery Strategy For Busy Weeks

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 mea...
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GYST #4: Meal prep that won't take you all weekend

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. -- Join me in Healthy Mama Meals for we...
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GYST #3: Meal Planning when you're already exhausted

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- eve...
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GYST #2: Your SOS Game Plan for Getting Healthy Meals on the Table (Even in the Busiest Seasons)

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, overwhelme...
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Get Your Sh*t Together in the Kitchen in 2026

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- b...
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How to Start a Meal Prep Routine [From the Vault]

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! -- Healthy Mama Meals P...
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The Art of Repurposing Leftovers [From the Vault]

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! -- 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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