Real Food First: Winter Edition

Feel great. Look great. Create a naturally healthy lifestyle without rules and restrictions.

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Do you wish that you chose to eat vegetables too?

Because you actually like them?

Not because you are supposed to eat them?

Do you ever ask yourself...

Why don’t I have that kind of willpower to eat healthier?

How the heck do people find the time to prepare this healthy food?

Why would I choose health food when takeout tastes way better?

How will I ever lose the weight without being on a strict diet?

Well, you are in the right place if...

You want to feel confident in easily creating healthy meals that taste good.

You want to crave healthy foods instead of your normal cravings of cake and French fries.

You want to feel great in your body and skin.

You want to have the energy to do it all! Be a loving family member, be successful in your career, and even have time to enjoy yourself.

You want to never have to try a crazy diet again. Because you are busy doing your thing, eating healthy most of the time, and enjoying your favorite indulgences the rest of the time.






Eating healthy doesn’t come naturally to most people. They think they have to eat steamed vegetables and salad without dressing to reach their health goals. But how many weeks can one do that before they dive head first into the bag of chips?

I’d say maybe two weeks. Tops.

but what if...

...healthy food actually tasted good?

...and you knew how to easily prepare it at home?

...and you were still able to enjoy your favorite foods when the craving came?

You have to start somewhere. And it takes a little practice to get the hang of it. Just like it took practice to become better at your favorite sport. Or to ace the test. Or to deliver the perfect speech.

Let me tell you how you can start practicing this way of life so you, too, can be living an effortlessly healthy lifestyle.


In this program, you will practice and learn...

  • To make healthy meals at home.
  • To navigate the kitchen so it’s not so overwhelming.
  • To change your mindset around food, so you can choose food based on how you want to feel, as well as taste.
  • To meal plan in order to save time and money.
  • To eat healthy without rules and restrictions, and make a lifestyle change that lasts.
  • Your hunger and full cues, to know when and how much to eat.
  • To make a healthy life part of your normal routine.
  • To put real food into your body first, giving you less room for junk food without making anything off limits.


  • 4 weeks of real food meal plans + shopping lists + meal prep guide in order to save time and money each week, leaving you with the time and energy to do the things you enjoy most.
  • 30+ delicious, seasonal, and simple recipes that are naturally gluten and dairy free so you can learn that healthy eating can be easy AND tasty, plus broaden your recipe repertoire.
  • A Kitchen Staples Guide to help you keep your kitchen stocked at all times to easily whip up a healthy meal on the fly.
  • Ingredients that can be found in most regular grocery stores, so that you aren't running around town trying to find weird ingredients that you may never use again.
  • Only 3 hours of cooking per week so that you don't have any excuses to order takeout.
  • A healthy habits challenge to create lasting change, so you don't have to start a new restrictive diet multiple times a year.
  • Email support from a Certified Health Coach - that's me! - so you never feel like you are doing it all on your own.

"At the time I started the program, I was starting my new business, and I saw myself going down a slippery slope by either grabbing quick processed foods or not eating at all. Yet this was the time I needed energy the most! Caitlin’s program took the angst out of finding the time to shop and cook healthy meals for me and my family. Caitlin has an eye for detail and is the most supporting cheerleader: she cheered me on in the best way as I fell in love with food again. I would recommend her to everyone – big or small, stressed or bored – her program helps people re-learn the joy in food!" -Mallory N.


  • You are ready to put in a little extra time and effort this month for the sake of your health the rest of the year.
  • You are open to new ideas and concepts when it comes to food and your health.
  • You are willing to try to change your habits for the better.


  • You aren't willing to shop and cook (unless you find someone that will do it for you!)
  • You aren't willing to try new ways of thinking/eating/moving.
  • You are going to treat this as a diet plan. This is a way to experiment with new foods and get back in the kitchen, but it is not to be used as a set of rules to follow like a diet.
  • You are currently dealing with emotional eating and/or body image issues. My private coaching or Quit Dieting for Good course (coming again later in 2017) are better suited for you.

"I’ve loved all the recipes so far, especially the pork. I would have never thought to cook it with apples like your recipe. Only a week in and I feel totally reset after the holidays! And the best part is- the meals are boyfriend approved!" -Daniela J.

"I love that Caitlin’s recipes are delicious, nutritious, and easy to make. They fully satisfy the foodie in me, from the cooking side, with a couple of easy tricks to fancy up your meals, and of course from the pleasure of eating them. I had fallen into a trap of grabbing whatever was at hand, due to feeling I had no time and was stressed out from being a stay at home mom and also trying to start my own business. Caitlin’s meal plan and support throughout has been instrumental in getting me back on track and feeling healthy and energetic. I love to cook, and I strive to eat healthy, but I have always shied away from some even simple healthy ingredients to use in my cooking, and instead have often relied on pastas or supplemented a meal with a slice of bread or something similar. With Caitlin’s meal plan, I have learned how to use many new healthy ingredients and feel like I can now feed myself and my family really well." -Julie N.

I didn’t always eat this way.

I used to try diet after diet in hopes to lose those last few pounds…sometimes succeeding but never obtaining lasting results.

Then, about three years ago, I learned to change my mindset around food. I let go of restrictions and started adding in healthy foods because that’s what my body wanted – not because a diet was telling me to do so.

And that’s when I realized how delicious real food could be. I started experimenting in the kitchen, adding a healthy twist to some of my favorite comfort foods, and upgrading the quality of foods I was buying. I slowly started making healthy eating and cooking a part of my everyday life, while still allowing myself to enjoy the cookies and French fries when I wanted them.

And now? Now I feel like the best version of me. I’m healthier than ever, I feel the best I’ve ever felt about my body, I found a career I’m passionate about, and have created a life that I love. And I truly believe that creating a healthy relationship with food and making healthy habits part of my normal routine is to thank for it.

I want that for you too.


Green Lentil Curry Soup

Apple Pie Smoothie

Chickpea Carrot Mint Quinoa Salad

Cornflake Chicken

Sweet Potato Fries

Z'ghetti and Meatballs

Baked Potato Stew

Honey Garlic Salmon

Citrus Tilapia

Poached Pears

Moroccan Stew

Shaved Brussels Sprouts Salad

Corn Lemongrass Soup

Sweet Potato Peanut Curry

Paprika Chicken with Spinach

Broccoli Leek Soup

Chocolate Peanut Butter Overnight Oats

Pear Ginger Smoothie

Maple Sausage Patties

Falafel Patties

Cucumber Dill Salad

Breakfast Potato Hash

One Pan Fajitas

Spicy Pork Soup

Quinoa Pesto Pizza

...and more!!!

Your Instructor

Caitlin Ball
Caitlin Ball

Caitlin is a holistic health coach and food blogger, helping women repair their relationship with food by getting rid of the diet mentality while adding in delicious whole foods and excitement to their life. She can’t live without dark chocolate or red wine and doesn’t think anyone should have to! Join Caitlin and fellow women in the Real Food First Community for inspiration and motivation to live a naturally healthy and happy life, free of food restrictions. Alternatively, you can visit her blog, teaspoon living, where she shares seasonal, healthy recipes and provides inspiration for a healthy life outside of the kitchen.

Frequently Asked Questions

Am I allowed to eat chocolate and drink coffee?
The short answer is yes, because no one should be told otherwise! The long answer is that this program is designed for you to get so much healthy food in your body first, that the cravings will slowly decrease and the need for chocolate and caffeine won’t be as prevalent.
When does the course start and finish?
The live course starts on January 2oth and will last for four weeks. The program can also be done as self-study at any time, and will last for four weeks from the time you start.
Am I going to be stuck in the kitchen all week?
I try to make it so you only cook about 3 hours/week. Much of the prep work can be done in one day too, if you prefer that way of cooking. I don’t want to be in the kitchen for hours each night, and neither do you, so I make it as simple as possible. The meal prep page helps you plan your time so you are efficient in the kitchen and can spend more time with your loved ones (or get them in the kitchen with you!).
What are the healthy habits you talk about in the course?
Each week has a separate theme so we can really take a deep dive into those subjects, and not totally overwhelm you with tons of new information all at once. Week one is all about eating mindfully and creating awareness around food and your body. Week two is all about cooking and learning to love that kitchen of yours. Week three uncovers ways to take care of yourself outside of eating, which will inherently help you achieve your health goals. The fourth and final week is about incorporating all these healthy habits into your everyday life, so you aren’t left high and dry once the emails and meal plans stop coming!
Will I lose weight?
This is not a quick weight loss fix. This is a get-you-loving-real-food plan that will ultimately have you eating vegetables because you love them, not because you have to eat them to lose weight. And if you are eating more vegetables, less processed foods, less sugar/dairy/gluten, yes, you will most likely lose weight. I’ve found that participants tend to lose a few pounds during the program, and are able to keep it off unlike other diets.
Can I do this with allergies/food intolerance/as a vegetarian?
For those with nut allergies, most of my recipes only use nuts in addition to whatever I’m making, so they are easy to leave out. For vegetarians/vegans, most meals have simple swaps, such as beans or tofu, and I can work with you personally to make those swaps. For those with food intolerances, there is such a variety of recipes on here that I have a feeling you will only have to skip a few. For more specifics, feel free to email me and ask!
What if I’m traveling or have fun celebrations where I want to enjoy myself this month?
Not a problem at all. If you are traveling, you don’t make everything on the plan that week. Spread out the meal plan over 5 weeks, and keep enjoying the recipes after the group program is over! If you have a birthday party over the weekend, you eat what you want to eat. There are no restrictions.
I’m all in but my husband is weary. What should I tell him?
I completely understand because my husband doesn't care too much about health food. But, my meat-and-potatoes husband eats everything on these menus, unknowing that they are gluten free, dairy free, but he does make his own pasta or add a bit of cheese on occasion. I've had multiple women tell me how they were so surprised how much their husbands loved the recipes, so I'm sure yours will too!
How many mouths does the plan feed?
The plan is meant for one person, with extra. Each recipe states the amount of servings, and when referencing the Meal Plan page, you will know how much extra there is of each recipe. From there, you can double the recipe for a family, or know that you should freeze some if you are a single person. Not only does this plan help you eat healthy this month, it helps you stock your freezer for days that cooking just isn’t possible. I also know that you have your own food preferences and you probably won’t create every.single.recipe. So, you fill up on the ones you do make throughout the week.
Why wouldn't I just go buy a cookbook?
That’s a very valid question. The idea of this program is that it is sent to you weekly to keep you accountable, keep you motivated, and provide simplicity to a healthy lifestyle. The Meal Plan prep page helps you navigate how to do all this cooking in a minimal amount of time, which cookbooks don’t provide. For example, I tell you to cook the brown rice for tomorrow while the salmon is in the oven for tonight; so then you only have 15 minutes of cooking the following day, instead of 40. Its simple things you don’t think of on your own when you don’t have a set plan in place. In addition, there is a Health Coach (that’s me!) behind the scenes, supporting you the whole way through. I’m here for you when you need it! And I suggest you take me up on my offer.
How long do I have access to the course?
How does lifetime access sound? After enrolling, you have unlimited access to this course for as long as you like - across any and all devices you own.
What if I am unhappy with the course?
I would never want you to be unhappy! If you are unsatisfied with your purchase, contact us (me and teachable) in the first 7 days and we will give you a full refund.

Get started now!