What a Gluten Free, Dairy Free Diet Can Look Like

Soba Noodle Asian Salad

As soon as I say my Meal Plans are gluten free and dairy free, people give me this look like I’m crazy. Why would they sign up to eat that way for a whole entire month? Am I trying to torture them? No, actually, just the opposite. I’m trying to show the world that real food is delicious. And easy to make! No, you don’t have to eat fake cheeses, GF versions of breads and desserts, and everything tofu. You get to eat real food. Good food. Meals you want to make again and again. It’s not scary! It’s tasty. 

Meatloaf Muffins_Zucchini Matchsticks-3

Without further ado, I’d like to introduce you to my Winter Meal Plan. Let me tell you a little bit about what she can offer you.

  • A weekly meal plan that suggests what to eat for breakfast, lunch, and dinner.
  • A meal prep page to guide you through the process of making these meals in three hours per week.
  • A shopping list that tells you exactly what and how much to buy to create the meals.
  • Recipes! 40 pretty recipes with pictures that can easily be printed and stored for future use.
  • A Kitchen Staples for Success guide that will help you prep your kitchen for easy, healthy home cooking. 
  • Weekly health tips reminding you of ways to become the happiest and healthiest you yet (without overwhelming you).
  • A simpler and healthier lifestyle without having to think or be creative, which is the last thing you want to do after a long day of work.
  • A way to put real food into your body first, giving you less room for junk food without making anything off limits.
  • Email support answering all the questions you may have during the program.

Broccoli Frittata

Let me also tell you what she is not going to offer you:

  • A diet plan. She does not tell you how much to eat, or make you stick to strict rules. She wants to feed you healthy meals first, and let you to live a fun, flexible life…like going out to a meal on a whim with your friends, not stuck at home, sadly eating a perfectly portioned steamed brussel sprouts and rubbery lean chicken.
  • Calorie counts. Calories are not created equal, and she doesn’t want you to have do math. Math is no fun when you are tired and hungry.
  • Negative reinforcement. She stays positive at all times, and doesn’t use bad words like “cheat day“. 

She sounds pretty awesome, right? Whether you are looking to lose weight, looking for kitchen inspiration, trying to healthfully feed your family, trying to gain energy or get off the sugar…she’s ready with open arms. Go sign up already! 

Cashew Apricot Bars

In case you need a little more convincing, let me show you what she is made of (in no particular order):

  • Slow Cooker German Pork
  • Chicken Arrabiata
  • Green Curry
  • Za’atar Salmon
  • Pear and Walnut Breakfast Bowl
  • Berry Brown Rice Porridge
  • Soba Noodle Asian Salad
  • Broccoli Frittata
  • Chocolate Raisin Date Balls
  • Berry Avocado Smoothie
  • Quinoa Pesto Salad
  • Roast Chicken and Root Veggies
  • Corn Chowder
  • Pesto Spaghetti Squash
  • Dill Salmon
  • Fennel Apple Salad
  • Slow Cooker Bolognese
  • Cashew Parmesan
  • Celery Root Lasagne
  • Sweet Potato Pancakes
  • Slow Cooker Chicken Broth
  • Orange Creamsicle Smoothie
  • Moroccan Millet Salad
  • Sweet Potato Lentil Stew
  • Asian Stir Fry
  • Grapefruit Winter Salad
  • Chicken Tikka Masala
  • Black Bean Patties
  • Oven Baked Fries
  • Beet Hummus
  • Chocolate Protein Smoothie
  • Tomato Soup
  • Mexican Burrito Bowl
  • Coconut Buckwheat Overnight Porridge
  • Balsamic Brussel Sprouts
  • Creamy Sesame Stir Fry
  • Meatloaf Muffins
  • Pollo Saltado
  • Greek Scramble

Asian Stir Fry


I’m all in but my husband is weary. What should I tell him?

First off, show him some of the pictures and the recipe list. That will help. And let him add the occasional bread and cheese when he wants. 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. 

Sweet Potato Pancakes-3

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 the Meal Plan is that it is sent 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. 

Moroccan Millet Salad

Am I allowed to eat chocolate?

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 (or insert favorite dessert) won’t be as prevalent.

What if I’m traveling or have fun celebrations where I want to enjoy myself this month?

Not a problem at all. Again, you get to do this on your own, so if you are traveling, you don’t make everything on the plan that week. Spread out the meal plan over 5 weeks. If you have a birthday party over the weekend, you eat what you want to eat. There are no restrictions.

Grapefruit Winter Salad

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. Plus, they are able to continue to lose more if they want because they have created a habit of eating healthy food on the regular.

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, 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 people are saying:

“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.

“I love, love, love the recipes! They are all delicious, healthy, unique and simple to make. So many have become staples in our household now. Thank you, Caitlin, because I’ve tried so many other recipe plans before and always failed to keep them up.” ~Lisa C.

“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.

So, are you ready to eat already? BUY IT HERE

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