1-1 online sessions with a qualified expert
Peaceful Plate Method: 12 one-on-one coaching sessions
by Sarah T Smith
Nutrition and Wellness Coach
Overview
What you'll achieve
Feel calm and confident at meals—without pressure, bribing, or power struggles
Clearly understand your role as the parent and let go of controlling how much kids eat
End daily food battles and reduce mealtime stress for the whole family
Create predictable meal and snack routines that help kids feel safe and regulated
Serve one shared family meal without short-order cooking
Expose kids to a wider variety of nourishing, plant-forward foods—without forcing bites
Help kids trust their hunger and fullness cues
Watch children become more curious, flexible, and confident around food over time
Enjoy more connection, conversation, and ease at the table
Feel proud of how you're feeding your family—even when meals aren’t perfect
Who this is for
Busy moms
Tired of forcing, bribing or cooking separate meals
Struggling with weight
Families with picky eaters
Wanting to eat more whole plant foods
You have multiple kids with different appetites and preferences
You feel anxious or unsure about mealtimes
What's included
Continuous, personalized support in-between sessions through email and text M-F 9AM-5PM
Before and after stress self-assessment
Helpful resources
Simple, plant-forward meal prep tips
Shopping strategies
Kid involvement activity ideas
Emergency scripts and trouble shooting guide
Program structure
1. Weeks 1–4: Foundation — Resetting the Parent Role
Understanding DOR and relieving parent guilt
2. Weeks 5–8: Building Skills — Variety Without Pressure
Ending short-order cooking, expanding variety gently
3. Weeks 9–12: Real Life — Handling Challenges & Long-Term Confidence
Focus on connection, not intake. Applying DOR in real life.
What you'll need
Sarah T Smith
Nutrition and Wellness Coach
Roseburg, United States
1 years experience
Hi! I’m Sarah, a mom of 6 kids. Quite a few years ago, our family was seeking better ways to improve our health. We had noticed the kids complaining of frequent stomach aches and had too many sick days. My husband and I struggled with intense migraines at least monthly. We are an active family and love spending time outside doing sports and adventures.
We decided to involve the kids, clean up our kitchen and make better choices around meal times. The work it took to make the changes is paying off. Our kids don’t get sick as much, and my husband and I have almost completely eliminated our headaches and have more energy.
We are able to support each other in making better choices. We enjoy meals together made with whole plant foods. We are strong and able to do the things we love without poor health getting in the way!
As a Nutrition Coach, I can work with you to understand how to build nutritious meals that are satisfying for the whole family to enjoy together, while improving immune function, reducing weight gain and bringing more energy to your life. I help you incorporate healthy foods in a way that is simple, budget friendly and sustainable in order to reach your health goals. Your kitchen can be a place of nourishing and nurturing so you can enjoy your best quality of life.
I have recently completed some important nutrition certifications that have taught me how powerful food can be to prevent chronic disease risk, and have also finished my health and wellness coaching certification through AFPA.
I have my Bachelors degree in Elementary Education, teach cooking classes in our local middle school and YMCA, and am a certified Food For Life Instructor through the Physicians Committee For Responsible Medicine.
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More from Sarah T
Save up to 10% off
Additional One-on-one sessions after initial 12 sessions
After the 12 week sessions, you are feeling so successful and want to keep going. These extra sessions will be for you to continue to make progress in your habits and mindset. Your new habits will become a normal part of your routine, without having to think about them.
FAQs
Still need more clarity? Here are answers to some commonly asked questions.
How often do we meet?
For the first six weeks of the program, I like to check in weekly for structured accountability. After that, we will meet every other week for the last six weeks. I am available for questions or problem solving, through email, in-between sessions. I understand life gets crazy, we get sick and vacations are important. If there are 2 or 3 weeks that we can't meet, that can be discussed.
How long are each of the sessions?
Our first session is about 90 minutes, with our follow-up sessions being 45 minutes long.
What will we talk about in each session?
The first week we will set up a wellness vision and subsequent weeks we will be setting 2-3 goals to work on, and talk about how they went and what didn't work well. We will celebrate the successes and work on overcoming barriers.
What if I can't make it to a planned session?
You have up until 24 hours before each session to change the time or day. If you do not show up for a session without notifying me, you will lose that session. I understand emergencies happen. We can work something out if there is truly an emergency.