Healthy Mama Kris

Healthy Mama Kris Take the stress out of weekday meals! Meal Planning, Meal Prep & Grocery Budget Hacks for Busy Moms

Kris Dovbniak is a certified culinary nutritionist, trained chef, podcast host and mom of two on a mission to help moms stress less about meals through flexible meal planning, realistic meal prep, confident cooking (and sharing deliciously balanced meals, along the way!). ​

09/07/2026

Healthy Mom Meal Prep
(you’re not skipping this week)

09/04/2026

Peanut Butter & Jelly Oatmeal Bites:

Ingredients
2 tbsp neutral oil
2 eggs (whisked)
1/2 cup creamy peanut butter
3/4 cup milk (of choice)
1/4 cup maple syrup
2 tbsp brown sugar
1 tsp vanilla extract
2 cup rolled oats
1 tsp baking powder
1/4 tsp kosher salt
6 tbsp jam (flavor of choice)

1.  Preheat oven to 350. Spray a silicone muffin pan or line with liners.
2.  In a large bowl, whisk wet ingredients (through vanilla).
3.  In a separate bowl, whisk oats, baking powder and salt.
4.  Stir oat mixture into wet ingredients. Spoon a scant 1/4 cup into muffin cups (12 total).
5.  Spoon 1/2 tbsp (1 1/2 tsp) jam into the center of each muffin cup.
6.  Bake in oven 22-24 minutes until just set. Let cool and serve.

These aren’t super sweet (they’re breakfast, not dessert!). Feel free to increase the brown sugar up to 1/4 cup (if you increase the maple syrup you will need to increase the dry ingredients).

>> Comment PB & I’ll send you the printable recipe link!

08/31/2026

STEAL OUR MEAL PLAN 🫑🥕🍝 Let me know in the comments which recipe you want to try & I’ll send you this week’s easy high protein, veggie heavy dinner plan!

I’ve heard you- mamas need easy meal prep lunches, too! If healthy high protein lunches feel like a struggle in the back...
08/30/2026

I’ve heard you- mamas need easy meal prep lunches, too! If healthy high protein lunches feel like a struggle in the back to school season, I’ve got you! These are 10 of my favorite real food make-ahead lunches for busy weekdays. Comment LUNCH to have them all delivered to your DMs! 🥗🍤🥙

08/27/2026

Comment LIST for a visual list of my healthy Costco Favorites 🛒✨

08/25/2026

Comment PASTA & I’ll send you the recipe 🍝💛

—

Love this recipe? Get 600+ more in our BACK TO SCHOOL MEAL PLAN SALE! 🎉

Use code BTS26 to save 25% when you join Healthy Mama Meals Yearly.

Inside, you’ll get:

🥗 600+ real food family-friendly recipes so you’re never stuck wondering what to make

📅 Done-for-you meal plans to take the mental load out of planning

🛒 Organized grocery lists to make shopping faster and easier

📝 Prep steps outlined to prep ahead to make meals even easier

👩‍🍳 Simple recipes designed for REAL weeknights (because you don’t have two hours to make dinner on a Tuesday)

🥦 Plenty of healthy, protein-packed options the whole family can enjoy

💡 Meal inspiration whenever you need it (without scrolling Pinterest for 45 minutes hoping something sounds good).

💻📲 Web App means you can access wherever you have the internet- no need to have an app downloaded (but it works just like one!).

Join Healthy Mama Meals and let me help you make weeknight meals the easiest part of your day. 💛

Head to healthymamameals.com to join!

08/24/2026

What did I get right?!

If this sounds like you and getting healthy meals on the table is already feeling like one more thing on your never-ending to-do list, I made Healthy Mama Meals for you!

🥳 Our Healthy Mama Meals Back-to-School Sale is happening NOW through 8/31!

Use code BTS26 to save 25% when you join Healthy Mama Meals Yearly (that’s two months for free + 25% off!)

Inside, you’ll get:

🥗 600+ real food family-friendly recipes so you’re never stuck wondering what to make for dinner (created by an actual chef)

📅 Done-for-you meal plans to take the mental load out of planning

🛒 Organized grocery lists to make shopping faster and easier

📝 Prep steps outlined to prep ahead to make meals even easier

👩‍🍳 Simple recipes designed for REAL weeknights (because you don’t have two hours to make dinner on a Tuesday)

🥦 Plenty of healthy, protein-packed options the whole family can enjoy (and will help you hit your protein goals)

💡 Meal inspiration whenever you need it (without scrolling Pinterest for 45 minutes hoping something sounds good).

💻📲 Web App means you can access wherever you have the internet- no need to have an app downloaded (but it works just like one!).

Back-to-school season is busy enough.

Dinner doesn’t need to be.

Join Healthy Mama Meals and let me help you make weeknight meals the easiest part of your day. 💛

🎉 Get 25% off Healthy Mama Meals Back-to-School Sale - Use code BTS26 (ends August 31).

Head to healthymamameals.com (tap the link Kris Dovbniak | Healthy Family Recipes ) to join!

Working hard on fixing the website issue— please hang tight! Recipes are coming to your inbox + sale is restarting ASAP....
08/24/2026

Working hard on fixing the website issue— please hang tight! Recipes are coming to your inbox + sale is restarting ASAP. 🫶🏼

04/07/2026

Chicken Broccoli Rice Meal Prep Bowsls 👇🏼

2 cup broccoli (frozen or fresh)
2 cup chicken broth
1 can cream of chicken soup (10.5 oz- good quality; I like pacific foods)
1/2 tsp italian seasoning
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp kosher salt
dash black pepper
1 cup jasmine rice
8 oz cooked chicken breast (cubed)
1 cup block cheddar cheese (shredded)
2 green onions (sliced, to top)

1. Preheat oven to 350. Spray 4 oven-safe 2-cup meal prep containers with oil.
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2. If broccoli has not been steamed, steam or blanch for 3 minutes until bright green. Set aside to cool.
​

3. Whisk together broth, chicken soup and all spices. Place ¼ cup rice in each meal prep container. Divide broth mixture between all four (about ¾ cup each). Add ⅓ cup broccoli and 2 oz (about ⅓ cubed) chicken to each. Stir well.
​

4. Place bowls on a sheet pan and place in center of oven. Bake for 45 minutes uncovered.
​

5. Stir bowls and add cheese on top. Continue to bake 10-15 minutes until rice is cooked and cheese is melted. Top with green onions just before serving. Reheat in the microwave, oven or toaster oven before serving.

Be sure to hit save & follow Kris Dovbniak | Healthy Family Recipes for more 💛

p.s. find all my meal prep recipes Healthy Mama Meals 🍋

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