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 :)

05/14/2026

This isn’t about vanity or self-glorification. It’s about stewardship.

The Bible tells us that our bodies are temples of the Holy Spirit, yet there’s often a huge underrepresentation in the Church when it comes to caring for our physical health. We rightly focus on the condition of our hearts and our spiritual lives — which is most important — but we can also overlook what Scripture says about gluttony, fasting, discipline, and taking care of ourselves well.

For me, fitness, nutrition, and exercise are not about chasing perfection or appearance. They’re about honoring God with the body He’s given me and becoming healthy enough to better serve Him and others.

I never want this journey to point to me, but rather to what God has done in my life and how He can work in yours too.

If I can support or encourage you in any way on your own journey, please reach out. And if all you need is someone cheering you on, I’m here for that too.

05/07/2026

Easy Mango Chicken + Rice 🍚 🥭 🍗
🥭🍚✨

Made an easy Mango Chicken & Rice Bowl with organic chicken, garlic, coconut aminos, steamable basmati rice, and fresh diced mangoes. So simple, packed with flavor, and done in under 20 minutes!

Healthy comfort food that actually tastes amazing. 🤍

Easy Mango Chicken & Rice Bowl

Ingredients

* 1 lb organic chicken breast or thighs, diced
* 2 cups steamable basmati rice
* 1–2 mangoes, diced
* 3 cloves garlic, minced
* 3 tbsp coconut aminos
* 1 tbsp olive oil or avocado oil
* Salt & pepper to taste
* Optional: green onions, sesame seeds, lime juice

Instructions

1. Steam the basmati rice according to package directions.
2. Heat oil in a large skillet over medium heat.
3. Add diced chicken, season lightly with salt and pepper, and cook for 6–8 minutes until golden and fully cooked.
4. Stir in garlic and cook for 1 minute until fragrant.
5. Pour in coconut aminos and stir to coat the chicken. Let it simmer for 2 minutes.
6. Fold in diced mangoes and cook another 1–2 minutes, just until warmed.
7. Serve over basmati rice. Top with green onions, sesame seeds, or a squeeze of lime if desired.

Fresh, sweet, savory, and ready in about 20 minutes.
RiceBowl HomeCooking

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. 💕

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

Falling into Autumn with….

Sweet Potato + Lentil Salad 🥗🍠

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Galena, IL
61001

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+13316252465

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