Kate + Plate

Kate + Plate (Virtual & In-Person):
Nutrition Consulting + Healthy Prepared Meals Hi Everyone! My name is Kate.

I'm a Nutritionist, Health Coach, Bodybuilder, Recovered Eating Disorder Specialist , and Culinary Artist. I have a Bachelors degree in Biomedical Science with an Emphasis in Nutrition from National University of Health Sciences, and have been in medical school for 2+ years working toward becoming a Doctor of Naturopathic Medicine. Over the last 7+ years, I have helped aide many clients in the ar

eas of weight loss, eating disorder recovery, goal-based meal plans, and fitness. I believe in a Holistic Approach to health---based on Science, and I practice these same principles in my own life. After struggling for many years with an Eating Disorder, I finally discovered a way to live---based on science---that allowed me to free myself from the obsession of always wondering "what to eat" and/or "how much". I stopped killing myself in the gym, and I stopped THINKING about what to do. Helping women in this area is honestly my biggest passion in life, and what I believe I was called to do. Just like anything else, getting the body you want (or even just achieving your health goals) truly is "Mind over Matter". You have to want it, You have to be teachable, and you have to be in enough PAIN to make some changes!!! If you feel you are ready, please contact me... and let's start our journey of better health together :)

04/29/2026

There were seasons I didn’t think I’d make it through.

Fighting for sobriety. Battling an eating disorder. Navigating depression, anxiety, and multiple addictions. Coming off countless antipsychotic medications and learning how to stand on my own again. Carrying three babies—and almost losing all 3 of them at different points.

And through it all… gaining and losing the same 30 pounds each pregnancy +feeling like a shell of myself.

But this story is not about the weight.

It’s about perseverance.
It’s about surrender.
It’s about becoming who God created me to be.

It’s about the moments no one sees—the nights on the bathroom floor when you feel too broken to stand. The prayers whispered through tears. The days when simply staying is the victory.

Those are the days that shape you. Not the easy ones.

Strength isn’t built in comfort—it’s forged in the struggle.

If you’re in that place right now, please hear this: you are not alone. There is purpose in your pain. Keep going. Keep leaning on Him. Even when all you can do is crawl.

You’re becoming someone stronger than you ever imagined.

and as always…if you need help or someone to guide you. Please reach out. I would love to help you. ❤️💪🏻🙏🏻

04/29/2026

There were seasons I didn’t think I’d make it through.

Fighting for sobriety. Battling an eating disorder. Navigating depression, anxiety, and multiple addictions. Coming off countless antipsychotic medications and learning how to stand on my own again. Carrying three babies—and almost losing all 3 of them at different points.

And through it all… gaining and losing the same 30 pounds over and over again each pregnancy.

But this story is not about the weight.

It’s about perseverance.
It’s about surrender.
It’s about becoming who God created me to be.

It’s about the moments no one sees—the nights on the bathroom floor when you feel too broken to stand. The prayers whispered through tears. The days when simply staying is the victory.

Those are the days that shape you. Not the easy ones.

Strength isn’t built in comfort—it’s forged in the struggle.

If you’re in that place right now, please hear this: you are not alone. There is purpose in your pain. Keep going. Keep leaning on Him. Even when all you can do is crawl.

You’re becoming someone stronger than you ever imagined.

and as always…if you need help or someone to guide you. Please reach out. I would love to help you. ❤️💪🏻🙏🏻

04/29/2026

🥓 Fueling Kids the Right Way: High-Protein, Low-Sugar Breakfasts Matter

What kids eat in the morning sets the tone for their entire day—and too much sugar or refined carbs can lead to energy crashes, poor focus, and constant hunger.

A high-protein, low-sugar, lower-carb breakfast helps kids stay steady, sharp, and satisfied.

⚡ Why it matters:
• Supports steady energy (no sugar spikes and crashes)
• Helps improve focus and behavior at school
• Keeps them full longer—less snacking all morning
• Supports healthy growth and metabolism

🍳 Simple breakfast ideas:
• Scrambled eggs with cheese and avocado
• Greek yogurt (unsweetened) with nuts or seeds + berries
• Turkey or pork sausage + eggs
•Bacon + Starbucks copycat egg muffins
• Cottage cheese with berries
• Low-carb smoothie with protein, unsweetened almond milk, berries and nut butter
•Cottage Cheese Protein Pancakes

You don’t need fancy meals—just real, protein-rich foods that keep sugar low and nutrition high.

Small changes in the morning can lead to big wins all day. 💪

04/25/2026

Who else is in the garden today??? 😅

04/25/2026

Here for the “Everything Hallelujah” trend…. What else would you add to the list??

04/22/2026

Comment HELP if you are interested in working together toward your nutrition goals. I would love to help you!
Mention this as for $50 off your initial consultation. 😉

04/21/2026

Shout out to all those fighting their own demons. In Jesus name, you have authority over your flesh!💪🏻🙌🏻🙏🏻❤️

04/21/2026

Shoutout to everyone out there fighting demons + working on becoming the best versions of themselves. In Jesus name we have POWER over our flesh. Whether that be with FOOD or anything else…He can help us. 🙏🏻💪🏻
And as always, if you need extra support + guidance, I would love to help you. DM for more info. 💕

02/17/2026

There is NOTHING wrong with working out to feel + look your best….but my biggest WHY are my 3 babies and being able to keep up with the + show them a good example of wha it looks like to tar care of yourself.
Moms, I want to help you look + FEEL your best!
Please DM me for info on how to work with me. 💪🏻💪🏻

Falling into Autumn with….Sweet Potato + Lentil Salad 🥗🍠
09/25/2025

Falling into Autumn with….

Sweet Potato + Lentil Salad 🥗🍠

Made some Zucchini Lasagna Boats with my sweet friend Michele Scharpf’s beautiful Zucchini from her garden this week! Pl...
08/07/2025

Made some Zucchini Lasagna Boats with my sweet friend Michele Scharpf’s beautiful Zucchini from her garden this week!

Please support Rise and Shine Farm if you’re in the Galena area!

🫐 🍓 Berry Caprese Salad w/Balsamic Glaze
07/31/2025

🫐 🍓 Berry Caprese Salad w/Balsamic Glaze

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Galena, IL
61001

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+13316252465

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