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

by Kristin Dovbniak

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

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Episodes

  1. [REHEATED] Back to School Breakfast Ideas

    We're replaying the best of back to school-- in this episode, I'm sharing 15+ back to school breakfast ideas for a less-stressed breakfast routine this back to school season. Join ⁠Healthy Mama Meals ⁠to take the guesswork out of meal planning this back to school season with weekly done-for-you...

  2. [REHEATED] Our Simple School Lunch System

    We're replaying the best of back to school-- in this episode, I'm sharing my tried and true school lunch system we've been using for years and years (my kids are 13 and 9). Happy Back to School! Join ⁠⁠⁠Healthy Mama Meals ⁠⁠⁠to take the guesswork out of meal planning this back to school season…

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  3. [REHEATED] Our 5-step routine for easier back to school meals

    We're replaying the best of back to school-- in this (formerly Patreon) episode, I'm sharing our 5-step routine for easier back to school meals. Join ⁠⁠Healthy Mama Meals ⁠⁠to take the guesswork out of meal planning this back to school season with weekly done-for-you meal plans and 600+ real food...

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

    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!...

  5. What to Meal Prep This Summer

    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...

  6. [From the Vault] The Healthy Mama Guide to Grilling

    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...

  7. Help! What do I feed my kids this summer?!

    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…

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  8. 20-ish minute summer meals (low on heat + high on flavor)

    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...

  9. [From the Vault] Cookout Season: Summer Hosting Recipes + Tips

    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...

  10. The Busy Mom's Guide to Healthy Dinners

    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…

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  11. 15 Weeknight-Friendly Meals to Cook This Spring

    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...

  12. Shortcuts, sailing and what we ate (life lately as a healthy mama)

    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...

  13. What I’ve been buying at TJ’s for easy meals

    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…

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  14. Out of the Kitchen: My Healthy Mom Morning Routine

    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...

  15. 10 Easy + Healthy High-Protein Dinners we make on repeat

    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...

  16. Putting it all together: my real-life healthy meal routines

    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…

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

    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...

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

    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...

  19. GYST #3: Meal Planning when you're already exhausted

    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...

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

    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...

  21. Get Your Sh*t Together in the Kitchen in 2026

    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…

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

    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…

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  23. The Art of Repurposing Leftovers [From the Vault]

    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…

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  24. How to Host a Stress-free Dinner Party [From the Vault]

    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...

  25. Better Baking Tips [From the Vault]

    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…

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  26. Meals we're making in December

    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...

  27. Introducing Healthy Mama Meals PLUS!

    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...

  28. 10 Tried and True Hacks for Thanksgiving (or any holiday dinner)

    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...

  29. A la minute: Meal shortcuts I use as a busy mom & chef

    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...

  30. Travel like a Healthy Mama

    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…

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  31. What to prep when you feel like you have no time to prep

    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...

  32. Ask Kris: Low effort dinners, cooking with frozen veggies & more!

    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...

  33. What to cook when life feels overwhelming

    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…

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  34. What to Cook This Fall

    Happy FALL! From make-ahead breakfasts to cozy work lunches and dinners from soups and stews to salads and sheet pan meals, I'm simplifying fall cooking for you, by giving you some of my favorite fall staples to cook in Autumn. Recipes Mentioned: Apple Coconut Spice Breakfast Cookies Pumpkin…

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  35. Healthy Mama Cooking Challenge Week 3: Flavor Foundations

    What makes food taste good? It's not about fancy ingredients or perfect knife skills- it's about understanding the foundations of flavor. In today’s episode, we’re chatting the three foundations of flavor- taste, texture and temperature. These mini-episodes coincide with the Healthy Mama Cooking...

  36. Healthy Mama Cooking Challenge Week 2: Cooking Methods

    How do you make those potatoes actually crispy, and how do you get your meat fall-off-the-bone tender? Is it possible to cook vegetables until they're cooked, but not mushy? It all comes down to the RIGHT cooking method. These mini-episodes coincide with the Healthy Mama Cooking Challenge…

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  37. Healthy Mama Cooking Challenge Week 1: Mise En Place

    These mini-episodes coincide with the Healthy Mama Cooking Challenge happening this month- but don’t worry, if you haven’t joined, these are still applicable to making your everyday cooking faster, better and more delicious- so grab your apron, and let’s dive in to this week's tip to making meals...

  38. 14 tools I use EVERY DAY in my healthy mama kitchen

    If you've ever wondered what tools a healthy mama and chef uses in their kitchen on a daily basis- I've got you! These 14 tools are tools I use EVERY DAY (ok, almost every day) in my healthy mama kitchen to make meals fast and delicious. Links Mentioned: - My go-to kitchen tools - Need more...

  39. It's not just the butter: why does restaurant food taste so much better than your food at home?

    As someone who has worked in the culinary industry for over a decade, I get asked often- why is restaurant food SO GOOD (to be clear, we're referring to high quality restaurants, not fast food)? In this episode, I'm opening the kitchen door and sharing some of the reasons restaurant food is just...

  40. Revive your meal plan with my two magical meal planning lists

    Did you fall out of your meal planning routine this summer and are having a hard time getting back into it for the back to school season? I've got you- my magical meal planning lists will help you to simplify your meal planning, taking the pressure off of meal planning and ease the stress of...

  41. Why cooking takes you so darn long (and how to make it faster)

    In today’s episode, we’re tackling the BIGGEST complaint I get from busy moms- cooking just takes too long. So let’s talk about it! Why does cooking take you so darn long? ASK THE CHEF: Give me a call at (727) 342-0535 to leave a voicemail and ask me your questions! Connect with me: ⁠The Healthy...

  42. PREVIEW: Our 5-step routine for easier back to school meals

    Listen to the full episode and support the pod at: patreon.com/healthymamakris Connect with me: ⁠The Healthy Mama Cooking Club⁠ ⁠Healthy Mama Meals ⁠ ⁠Healthy Mama Kris on Instagram⁠ ⁠The Healthy Mama Kitchen Pod on Instagram . Learn more about your ad choices. Visit megaphone.fm/adchoices

  43. Welcome to the NEW Healthy Mama Kitchen Podcast: Where I've been and what to expect

    The Healthy Mama Kitchen Podcast is BACK and I'm SO excited to be in your airpods again! In this episode, I'm sharing where I've been over the past year-and what to expect from the podcast, this season! We've got a lot to catch up on, so grab your apron and let's get cooking! ASK THE CHEF: Give…

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  44. The NEW Healthy Mama Kitchen Podcast: Coming August 11th

    That's right- the NEW Healthy Mama Kitchen Podcast is coming back on August 11 on Apple Podcasts and Spotify. Be sure to hit 'follow' so you never miss an episode! Grab your favorite apron... and let's get cooking! Connect with me: ⭐️ The Healthy Mama Cooking Club ⭐️ ⁠Healthy Mama Meals⁠ ⭐️...

  45. [BEST-OF]: Our Stress-free Breakfast System

    Grab my FREE Kids Lunch Guide --- Connect with me: ⭐️ The Healthy Mama Cooking Club ⭐️ Healthy Mama Meals ⭐️ Healthy Mama Kris on Instagram ⭐️ The Healthy Mama Kitchen Pod on Instagram . Learn more about your ad choices. Visit megaphone.fm/adchoices

  46. [BEST-OF]: How to shift your meal routines for back to school

    Grab my FREE Kids Lunch Guide --- Connect with me: ⭐️ ⁠The Healthy Mama Cooking Club⁠ ⭐️ ⁠Healthy Mama Meals⁠ ⭐️ ⁠Healthy Mama Kris on Instagram⁠ ⭐️ ⁠The Healthy Mama Kitchen Pod on Instagram ⁠ . Learn more about your ad choices. Visit megaphone.fm/adchoices

  47. [BEST-OF]: Our Simple School Lunch System

    Grab my FREE Kids Lunch Guide --- Connect with me: ⭐️ The Healthy Mama Cooking Club ⭐️ ⁠Healthy Mama Meals⁠ ⭐️ ⁠Healthy Mama Kris on Instagram⁠ ⭐️ ⁠The Healthy Mama Kitchen Pod on Instagram ⁠ . Learn more about your ad choices. Visit megaphone.fm/adchoices

  48. [BEST OF]: Go-to meal starters for easier meals

    The Healthy Mama Kitchen Podcast is ending, but episodes aren't... just yet! I'm sharing my top 10 best-of episodes on easier meal planning, meal prep, cooking, back to school and more this summer- so tune in to refresh your routines, make cooking easier and enjoy the best-of the Healthy Mama...

  49. [BEST-OF]: How to create a balanced bowl meal

    The Healthy Mama Kitchen Podcast is ending, but episodes aren't... just yet! I'm sharing my top 10 best-of episodes on easier meal planning, meal prep, cooking, back to school and more this summer- so tune in to refresh your routines, make cooking easier and enjoy the best-of the Healthy Mama...

  50. [BEST-OF] The Five Meal Prep Essentials

    The Healthy Mama Kitchen Podcast is ending, but episodes aren't... just yet! I'm sharing my top 10 best-of episodes on easier meal planning, meal prep, cooking, back to school and more this summer- so tune in to refresh your routines, make cooking easier and enjoy the best-of the Healthy Mama...

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ABOUT THIS SHOW

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

HOSTED BY

Kristin Dovbniak

Frequently Asked Questions

How many episodes does The Healthy Mama Kitchen Podcast: Healthy Cooking Hacks, Meal Planning & Meal Prep for Busy Moms have?

The Healthy Mama Kitchen Podcast: Healthy Cooking Hacks, Meal Planning & Meal Prep for Busy Moms currently has 178 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.

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

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...

How often does The Healthy Mama Kitchen Podcast: Healthy Cooking Hacks, Meal Planning & Meal Prep for Busy Moms release new episodes?

The Healthy Mama Kitchen Podcast: Healthy Cooking Hacks, Meal Planning & Meal Prep for Busy Moms publishes regularly with 178 episodes available. Check the episode list for the typical release schedule.

Where can I listen to The Healthy Mama Kitchen Podcast: Healthy Cooking Hacks, Meal Planning & Meal Prep for Busy Moms?

You can listen to The Healthy Mama Kitchen Podcast: Healthy Cooking Hacks, Meal Planning & Meal Prep for Busy Moms on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.

Who hosts 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 is created and hosted by Kristin Dovbniak.
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