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PODCAST

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

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

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All Episodes

21:40

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

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2026/03/03

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 Healthy Mama Meals: healthymamameals.com -- Join me in Healthy Mama Meals for

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23:42

Out of the Kitchen: My Healthy Mom Morning Routine

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2026/02/23

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 -- Join me in Healthy Mama Meals for weekly done-for-you meal plans with shopping list +

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21:32

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

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2026/02/16

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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28:42

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

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2026/02/09

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 meals on the table when life is full. -- Join me in Healthy Mama

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24:48

GYST #5: A Simpler Grocery Strategy For Busy Weeks

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2026/02/02

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 getting dinner on the table simpler, this year. -- Join me in

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30:44

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

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2026/01/26

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 weekly done-for-you meal plans with shopping list + prep steps and over 500 family-friendly

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27:37

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

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2026/01/19

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 you’re exhausted- is going to save you- and your wallet, and that’s

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15:15

GYST #2: Your SOS Game Plan for Getting Healthy Meals...

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2026/01/12

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 need a reset… you’re exactly where you’re supposed to be. Let’s take

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14:10

Get Your Sh*t Together in the Kitchen in 2026

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2026/01/05

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 don’t care about eating well. It’s that your kitchen systems are

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52:11

What Fed Me in 2025: Favorite Meals, Hard Lessons,...

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2025/12/31

In this episode, I’m reflecting on what truly fed me in 2025- on the plate and beyond. From the meals that stayed on repeat in our kitchen to the seasons that stretched me more than I expected, this year held change, challenge and growth. I’m sharing my favorite recipes, the hard lessons I learned along the way, and what I’m carrying with me into the next year- because nourishment isn’t just about what we cook, but how we care for ourselves and our families in real life.Time Stamps: Life Update

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28:23

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

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2025/12/29

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 PLUS is HERE! The Healthy Mama Cooking Club is now Healthy Mama Meals

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32:43

The Art of Repurposing Leftovers [From the Vault]

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2025/12/22

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 list + prep steps and over 500 family-friendly real food recipes for

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32:21

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

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2025/12/15

Grab my full Healthy Mama Holiday Meal Guide in Healthy Mama Meals PLUS! Learn more + join: healthymamameals.comHappy 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

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23:11

Better Baking Tips [From the Vault]

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2025/12/08

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 list + prep steps and over 500 family-friendly real food recipes for

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33:34

Meals we're making in December

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2025/12/01

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 cook when family is in town. Join me in Healthy Mama Meals for

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9:44

Introducing Healthy Mama Meals PLUS!

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2025/11/24

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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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14:17

10 Tried and True Hacks for Thanksgiving (or any...

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2025/11/17

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 voicemail and ask me your questions! Connect with me:

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17:05

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

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2025/11/10

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. So what shortcuts do I use and keep on hand as a chef (and which will

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27:53

Travel like a Healthy Mama

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2025/11/03

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 sharing some of my best tips for traveling like a healthy mama.

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22:40

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

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2025/10/27

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 well. So how do we do it? Meal prep, of course! But not any meal

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