The Healthy Mama Kitchen Podcast: Healthy Cooking Hacks, Meal Planning & Meal Prep for Busy Moms
Episodes
What to Meal Prep This Summer
15 Jun 2026
Contributed by Lukas
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 kitch...
[From the Vault] The Healthy Mama Guide to Grilling
03 Jun 2026
Contributed by Lukas
My sister is getting married! This week we're busy celebrating, so we're bringing you another formerly Patreon-exclusive episode all about GRILLING s...
Help! What do I feed my kids this summer?!
25 May 2026
Contributed by Lukas
MEMORIAL DAY SALE: Use code MEMORIAL26 for 30% off 6-months or 1 year of the Healthy Mama Meals web app at https://healthymamameals.com...
20-ish minute summer meals (low on heat + high on flavor)
19 May 2026
Contributed by Lukas
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'r...
[From the Vault] Cookout Season: Summer Hosting Recipes + Tips
11 May 2026
Contributed by Lukas
This weekend Kris is in Nashville celebrating her sister's bachelorette party- so we're bringing you a formerly Patreon-exclusive episode all about co...
The Busy Mom's Guide to Healthy Dinners
04 May 2026
Contributed by Lukas
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’...
15 Weeknight-Friendly Meals to Cook This Spring
27 Apr 2026
Contributed by Lukas
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...
Shortcuts, sailing and what we ate (life lately as a healthy mama)
20 Apr 2026
Contributed by Lukas
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...
What I’ve been buying at TJ’s for easy meals
03 Mar 2026
Contributed by Lukas
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 ...
Out of the Kitchen: My Healthy Mom Morning Routine
23 Feb 2026
Contributed by Lukas
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 ro...
10 Easy + Healthy High-Protein Dinners we make on repeat
16 Feb 2026
Contributed by Lukas
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 fam...
Putting it all together: my real-life healthy meal routines
09 Feb 2026
Contributed by Lukas
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 ...
GYST #5: A Simpler Grocery Strategy For Busy Weeks
02 Feb 2026
Contributed by Lukas
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’...
GYST #4: Meal prep that won't take you all weekend
26 Jan 2026
Contributed by Lukas
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 ep...
GYST #3: Meal Planning when you're already exhausted
19 Jan 2026
Contributed by Lukas
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 i...
GYST #2: Your SOS Game Plan for Getting Healthy Meals on the Table (Even in the Busiest Seasons)
12 Jan 2026
Contributed by Lukas
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...
Get Your Sh*t Together in the Kitchen in 2026
05 Jan 2026
Contributed by Lukas
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 list...
What Fed Me in 2025: Favorite Meals, Hard Lessons, and What I’m Taking With Me
31 Dec 2025
Contributed by Lukas
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 se...
How to Start a Meal Prep Routine [From the Vault]
29 Dec 2025
Contributed by Lukas
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: healt...
The Art of Repurposing Leftovers [From the Vault]
22 Dec 2025
Contributed by Lukas
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 ...
How to Host a Stress-free Dinner Party [From the Vault]
15 Dec 2025
Contributed by Lukas
Grab my full Healthy Mama Holiday Meal Guide in Healthy Mama Meals PLUS! Learn more + join: healthymamameals.com Happy December! This month I'm takin...
Better Baking Tips [From the Vault]
08 Dec 2025
Contributed by Lukas
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 ...
Meals we're making in December
01 Dec 2025
Contributed by Lukas
I don’t need to remind you December is busy. From the usual activities to holiday parties, parades, performances, christmas tree shopping and decora...
Introducing Healthy Mama Meals PLUS!
24 Nov 2025
Contributed by Lukas
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 BLKF...
10 Tried and True Hacks for Thanksgiving (or any holiday dinner)
17 Nov 2025
Contributed by Lukas
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- fo...
A la minute: Meal shortcuts I use as a busy mom & chef
10 Nov 2025
Contributed by Lukas
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 happe...
Travel like a Healthy Mama
03 Nov 2025
Contributed by Lukas
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 ...
What to prep when you feel like you have no time to prep
27 Oct 2025
Contributed by Lukas
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 saili...
Ask Kris: Low effort dinners, cooking with frozen veggies & more!
20 Oct 2025
Contributed by Lukas
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 ...
What to cook when life feels overwhelming
13 Oct 2025
Contributed by Lukas
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- m...
What to Cook This Fall
06 Oct 2025
Contributed by Lukas
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 cooki...
Healthy Mama Cooking Challenge Week 3: Flavor Foundations
29 Sep 2025
Contributed by Lukas
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...
Healthy Mama Cooking Challenge Week 2: Cooking Methods
22 Sep 2025
Contributed by Lukas
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...
Healthy Mama Cooking Challenge Week 1: Mise En Place
15 Sep 2025
Contributed by Lukas
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...
14 tools I use EVERY DAY in my healthy mama kitchen
08 Sep 2025
Contributed by Lukas
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 ...
It's not just the butter: why does restaurant food taste so much better than your food at home?
01 Sep 2025
Contributed by Lukas
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 ...
Revive your meal plan with my two magical meal planning lists
25 Aug 2025
Contributed by Lukas
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...
Why cooking takes you so darn long (and how to make it faster)
18 Aug 2025
Contributed by Lukas
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 coo...
PREVIEW: Our 5-step routine for easier back to school meals
12 Aug 2025
Contributed by Lukas
Listen to the full episode and support the pod at: patreon.com/healthymamakris Connect with me: The Healthy Mama Cooking Club Hea...
Welcome to the NEW Healthy Mama Kitchen Podcast: Where I've been and what to expect
11 Aug 2025
Contributed by Lukas
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 pas...
The NEW Healthy Mama Kitchen Podcast: Coming August 11th
14 Jul 2025
Contributed by Lukas
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 mis...
[BEST-OF]: Our Stress-free Breakfast System
26 Aug 2024
Contributed by Lukas
Grab my FREE Kids Lunch Guide --- Connect with me: ⭐️ The Healthy Mama Cooking Club ⭐️ Healthy Mama Meals ⭐️ Healthy Mama Kris on I...
[BEST-OF]: How to shift your meal routines for back to school
19 Aug 2024
Contributed by Lukas
Grab my FREE Kids Lunch Guide --- Connect with me: ⭐️ The Healthy Mama Cooking Club ⭐️ Healthy Mama Meals ⭐️ Health...
[BEST-OF]: Our Simple School Lunch System
12 Aug 2024
Contributed by Lukas
Grab my FREE Kids Lunch Guide --- Connect with me: ⭐️ The Healthy Mama Cooking Club ⭐️ Healthy Mama Meals ⭐️ Healthy Mama...
[BEST OF]: Go-to meal starters for easier meals
05 Aug 2024
Contributed by Lukas
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...
[BEST-OF]: How to create a balanced bowl meal
29 Jul 2024
Contributed by Lukas
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...
[BEST-OF] The Five Meal Prep Essentials
22 Jul 2024
Contributed by Lukas
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...
[BEST-OF]: How to meal prep in 1 hour a week
15 Jul 2024
Contributed by Lukas
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...
[BEST-OF] Simplify Meal Planning with anchor meals
08 Jul 2024
Contributed by Lukas
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...
[BEST-OF] Top Chef Tips for Easier & Faster Cooking
01 Jul 2024
Contributed by Lukas
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...
Ask Me Anything: beach snacks, grocery budget, favorite recipes, bowl ideas & time management for moms
24 Jun 2024
Contributed by Lukas
The time has come for our season 6 finale- and the finale of the Healthy Mama Kitchen Podcast (at least for now) with an Ask Me Anything Q & A! I'm a...
How to simplify summer meals (& easy summer meal ideas)
17 Jun 2024
Contributed by Lukas
The summer can feel like a whole new ballgame when it comes to meals. The kids are home- all the time- and sometimes in the summer it can feel like we...
Cook This: June
10 Jun 2024
Contributed by Lukas
The warm weather is here and I am so excited for all the summer flavors to start to appear at the market. In this episode, I'm sharing some of our fam...
Get Grilling: Tips & Hacks for the best grilled food
27 May 2024
Contributed by Lukas
I love food on the grill- but I know grilling can be intimidating! In this episode, I'm sharing my best tips and hacks for the BEST grilled meats, sea...
Staple Recipes for BBQ Season (that aren't just burgers and dogs)
20 May 2024
Contributed by Lukas
Barbecue season is my favorite! I love any chance to cook or eat al fresco. In today’s episode, I’m sharing our family’s grilling season staple ...
The Healthy 5-minute Breakfast I make all summer long (the healthy mama guide to smoothies)
13 May 2024
Contributed by Lukas
If you’re looking for a quick, healthy and satisfying breakfast to carry you through late spring and summer that only takes five minutes to make… ...
Cook This: May
03 May 2024
Contributed by Lukas
Welcome to a new monthly series where I share with you 10 weeknight meals my family is loving as of late (or are ongoing family favorites) that you ca...
Spring Meal Shortcuts for Quick Weeknight Dinners
29 Apr 2024
Contributed by Lukas
If you're anything like me, spring is a busy season as school and activities start to wind down- and often, we need easy solutions for quick meals mor...
Hacks for easier meal prep cleanup
22 Apr 2024
Contributed by Lukas
I know it’s a big hang-up. You want to meal prep, but you dread the clean-up. So let’s talk about it! In this week's episode, I'm sharing some of ...
High Protein Meal Prep Breakfast & Lunch Ideas for Spring
15 Apr 2024
Contributed by Lukas
I know when it comes to meal prep, sometimes the hardest part is just coming up with IDEAS. For many moms I talk to, actually taking the time to make ...
A meal prep evolution: how to make meal prep work in every season
08 Apr 2024
Contributed by Lukas
There are three times a year I have moms come to me more than any other time looking for advice on how to start (or re-start) a meal prep routine- bac...
Cook This: April
05 Apr 2024
Contributed by Lukas
Welcome to a new monthly series where I share with you 10 weeknight meals my family is loving as of late (or are ongoing family favorites) that you ca...
Meal-worthy salads for the whole family
01 Apr 2024
Contributed by Lukas
Why is it that salads you get at a restaurant often feel so much more satisfying than the ones you make at home? I want to change that! We’re ditchi...
New stage, new challenges: How we're feeding our kids these days (6 and 10)
25 Mar 2024
Contributed by Lukas
If you’re feeling like everything that made sense about feeding your kids is all of a sudden different as they get older and their food preferences ...
Air Fryer 101
18 Mar 2024
Contributed by Lukas
Homemade french fries, roasted veggies, crispy tofu, crunchy salmon bites… the air fryer has taken the home cooking world by storm- but maybe you've...
The only tools you need for your Healthy Mama Kitchen
11 Mar 2024
Contributed by Lukas
Good tools make working in the kitchen easier and faster- but I don't think you need dozens of pots and pans or cupboards brimming with gadgets to get...
Cook This: March
08 Mar 2024
Contributed by Lukas
Welcome to a new monthly series where I share with you 10 weeknight meals my family is loving as of late- that you can add to your meal plan, this mon...
How to organize your kitchen for easier cooking
04 Mar 2024
Contributed by Lukas
Is your kitchen set-up costing you time when you're cooking? It might not be something you've considered before, but the way your kitchen is organized...
How to build a delicious & satisfying bowl meal
19 Feb 2024
Contributed by Lukas
Have you’ve ever wished there was a guide to just throwing together simple ingredients and somehow it magically turning into a delicious (and balanc...
5 ways to brighten your winter meals
12 Feb 2024
Contributed by Lukas
It’s that time of the year- February can be dark, dreary and cold- at least in the northern hemisphere, and many of us are craving the brightness ...
How to get out of a recipe rut
05 Feb 2024
Contributed by Lukas
We've all been there- you're bored, your family is bored, you've been making the same meals over and over again and your family is sick of them (or yo...
Simple Recipes BIG on flavor with Kat Ashmore
29 Jan 2024
Contributed by Lukas
Simple, nourishing recipes with BIG flavor are the name of the game for Kat Ashmore from Kat Can Cook. A classically trained chef who has worked with ...
Soup-er delicious soup
22 Jan 2024
Contributed by Lukas
It’s cold outside, which means it’s soup season… I LOVE a good soup. But a bad soup is… well, bad soup! Today I want to share with you secrets...
Nourishing Asian Cooking with Sophia Nguyen Eng
15 Jan 2024
Contributed by Lukas
Asian cuisines like Vietnamese, Chinese, Japanese, Korean, and others have rich culinary traditions with incredible depth of flavor that takes someone...
8 go-to meal starters & flavor boosters to prep to save time on meals all week
08 Jan 2024
Contributed by Lukas
So many of you want to get into a meal prep routine this new year and for good reason- meal prep is a game changer for making meals easier, all week l...
Exactly how to start meal prepping this new year
01 Jan 2024
Contributed by Lukas
The new year is HERE! And if you’re like me, and you like to work on healthy habits over the new year (rather than grand resolutions that fall off i...
What we ate & what we spent: December 2023
29 Dec 2023
Contributed by Lukas
It's the end of the year and we definitely ended with a (delicious) bang! Here's what we ate (and what we spent on groceries) in the month of December...
10 simple ways to cook and eat healthier in 2024
26 Dec 2023
Contributed by Lukas
The new year is upon us, and it's about the time we start making goals to eat healthier in the new year. If you've been around here long enough you kn...
5 steps to get back into a meal planning routine this new year
18 Dec 2023
Contributed by Lukas
Fall out of your meal planning routine these last few busy months? Let me help you get back into it- with 5 steps guaranteed to simplify your meal pla...
How I stock my winter pantry (plus favorite winter recipes & favorite kitchen tools)
11 Dec 2023
Contributed by Lukas
Winter is almost here, and with the change in the seasons often comes a change in how and what we cook. I love to do a pantry refresh around winter ti...
Holiday Baking Hacks with Lex Daddio of Daddio's Kitchen
04 Dec 2023
Contributed by Lukas
It's holiday baking time, and as many of you know- baking is not my forte. I can make a mean Christmas cookie or banana chocolate chip muffins, and I ...
What we ate and what we spent: November 2023
01 Dec 2023
Contributed by Lukas
We had a delicious kickoff to the holiday season this year with travel, guests and a Thanksgiving meal for the books (you'll never guess who got some ...
How to Simplify Holiday Meal Planning
27 Nov 2023
Contributed by Lukas
The holidays are here, and I know for many of us the holidays bring a whole lot of activity- from school events to visiting family and friends– trav...
[Part 2] The 2023 Healthy Mama Holiday Gift Guide: Gifts for the foodie and outdoor lover
25 Nov 2023
Contributed by Lukas
It's our third annual bonus podcast gift guide featuring my husband Nick, where we stay up too late, sip whiskey and share our unique and favorite gif...
The 2023 Healthy Mama Holiday Gift Guide: Part 1 (gifts for her, for him, for younger kids and older kids)
24 Nov 2023
Contributed by Lukas
It's that time of the year again... it's our third annual bonus podcast gift guide featuring my husband Nick, where we stay up too late, sip whiskey a...
10 easy holiday appetizers with 5 ingredients (or less)
20 Nov 2023
Contributed by Lukas
The holidays are here, and whether you’re a first time host, a seasoned host or a guest, it’s always nice to have some easy holiday apps up your s...
Mise en place: One simple cooking habit to make all your meals happen faster
13 Nov 2023
Contributed by Lukas
One tip I consistently share in all my cooking classes- the number one thing that will make you a more efficient cook is mise en place. Not sure what ...
30+ ways to use rotisserie chicken as a meal starter
06 Nov 2023
Contributed by Lukas
You asked for it-- we’re talking about my favorite dinner shortcut- rotisserie chicken, and alllll the ways you can use a rotisserie chicken for eas...
What We Ate & What We Spent: October 2023
03 Nov 2023
Contributed by Lukas
October was certainly a delicious one in our house- with lots of new fall recipes paired with family favorites, celebrations with friends and more. Tu...
All the ways to use your slow cooker this fall and winter
30 Oct 2023
Contributed by Lukas
We love the slow cooker in the fall and winter, but I know the same old stuff can get boring. Luckily, there are so many ways you can use your slow co...
Fall Shortcut Meal Ideas
23 Oct 2023
Contributed by Lukas
It’s that time again– fall gets busy with school functions and sports games, sometimes we just need to get dinner on the table- and fast. In today...
Anchor Meals: Simplify your meal plan one meal at a time
16 Oct 2023
Contributed by Lukas
One of the most common questions I get on meal planning is how to make choosing meals for your plan easier. The other thing I get asked often is how t...
Save time in the kitchen with these top chef tips
09 Oct 2023
Contributed by Lukas
If you are looking to spend less time in the kitchen and still feed your family delicious, nourishing meals, I am here to help. Let’s talk do-able ...
BONUS: Brats, Schnitzel and Kernöl- What I ate in September in Germany and Austria (with a special appearance from my husband)
07 Oct 2023
Contributed by Lukas
I spent nearly three weeks away traveling in Germany and (mostly) Austria, in the month of September so I thought I'd record a special edition 'What W...
10 ways to save money on food this fall
02 Oct 2023
Contributed by Lukas
The kids are back in school- maybe some of them for over a month, now- and with a shift in routines also often means a shift in our budget, with extra...
Healthy Mama Grocery Guide: Costco
25 Sep 2023
Contributed by Lukas
This past spring, we brought back the Healthy Mama Grocery Guide Series, and after MANY requests, I’m sharing my healthy mama favorites at COSTCO! I...
Baby on the way? The Healthy Mama Guide to Freezer Meal Prep
18 Sep 2023
Contributed by Lukas
If you or someone close to you is about to have a baby or anticipating a big life change, one of my favorite ways to prepare ahead in the meals depart...
Meal prep not working for you? It might be the way you're prepping!
11 Sep 2023
Contributed by Lukas
If you’ve been trying to get into a meal prep routine but it’s not working for you- you either spend WAY too much time in the kitchen, you’re th...
The five things I meal prep every week (how to get started with meal prep)
04 Sep 2023
Contributed by Lukas
So you wanna meal prep… where do you START? Last week I shared my one hour meal prep process. This week, I’m sharing the five essentials I prep ev...
What We Ate & What We Spent: August 2023
01 Sep 2023
Contributed by Lukas
We're finally back home after a summer of travel, and I'm back with another installment of What we Ate & What We Spent for August 2023. We (intentiona...