The Busy Mom's Guide to Meal Planning + Prep with Kris Dovbniak

Getting healthy dinners on the table as a busy mom can feel overwhelming — but it doesn't have to be.In this episode, we sit down with trained chef and culinary nutritionist Kris Dovbniak to talk about the real roadblocks moms face in the kitchen, and how a little planning and prep can make the whole week feel more manageable.Kris and I go way back — and I personally use her Healthy Mama Meals app — so this one feels especially full circle. She brings 15 years of experience as a private chef and cooking instructor to the table, and she's passionate about making healthy cooking feel doable in real life. We dig into everything from building a realistic meal planning routine to finding a prep approach that actually fits your life — plus the mindset shift that makes it all sustainable. In this episode we cover: • The biggest roadblocks that keep moms from getting healthy dinners on the table• How to build a weekly meal planning routine that works around kids' schedules and energy levels• Full meals vs. components vs. a combo approach — and how to find what fits your life• Basic meals and flavor combos to master first, including sauces as your secret weapon• Favorite shortcut dinners that still feel like a real meal in busy seasons• How to stay consistent and get back on track without guilt when life gets in the wayWhether you're a confident home cook looking to streamline your week or someone who never really learned to cook and finds the kitchen intimidating, this episode will give you practical strategies and a fresh perspective on feeding your family well.Connect With Kris: Through her platform Healthy Mama Kris and the Healthy Mama Meals app, she helps busy moms simplify mealtime with practical meal prep strategies, realistic meal planning, and family-friendly real food recipes.Follow Kris on Instagram: @healthymamakris  Get in touch with us!Sarah: Instagram: @simply.well.nourishedWebsite: www.simplywellnourished.coMelissa: Instagram: @rootedrockerWebsite: www.rootedwellness.careSubscribe, leave a rating and review, write a comment and share this episode!Discover The Energized Life with Sarah Dalton and Melissa Rocker—your go-to podcast for practical nutrition tips, sustainable wellness habits, and daily energy boosts that help you thrive.Disclaimer:This podcast is for educational purposes only. We are not medical doctors, and this content is not medical advice. Always consult your qualified healthcare provider before making changes to your diet, lifestyle, supplements, or medical treatment.© 2025 Sarah Dalton and Melissa Rocker