As Fall season quickly approaches, the delicious stews and soups seem to emerge from the woodwork! This gives us some hearty and delicious meals for when we just want to curl up near the radiator and eat ourselves happy. This is a pumpkin soup that is suited perfectly for the fall season. This delicious squash mixes together with the spices we know and love during this time of year - cinnamon, nutmeg, bay leaf -with floral notes from the coriander. Fresh ginger and garlic give a fantastic ...
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Thomas Medeiros Lost Over 70 lbs
December 17, 2016 by Leave a Comment
Thomas wrote in to tell us that both him and his wife have lost over 70 lbs! He started out with the 14 day meal plan, and then went on to lose close to 80lbs creating his own meal plans that use the recipes found on this site. Great job Thomas! We asked him a few questions to try and glean some tips and tricks to share with you. What is your favorite recipe from Ruled.me? This one is tough, we've only had maybe one or two recipes that we HAVEN'T liked. But to answer your question my wife ...
- December 17, 2016
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Can You Eat Tortillas on Keto? Your Low-Carb Options Explained
May 24, 2026 by 2 Comments
Regular flour and corn tortillas aren't keto friendly - a single 8-inch flour tortilla packs around 24g net carbs, which is nearly an entire day's worth on a 20-30g keto budget. But the good news is you don't have to give up tacos, wraps, and quesadillas. Low-carb tortillas from brands like Mission and La Banderita bring the net carbs down to 0-5g per tortilla, and alternatives like cheese shells and lettuce wraps work even better in some cases.I've been doing keto for over a decade, and ...
- May 24, 2026
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Catalina Style Dressing
December 7, 2013 by 6 Comments
I love being able to whip up a keto salad dressing from scratch with my emulsion blender! Even if I don't have my homemade ketchup on hand for this recipe, it only takes a few minutes more to make it first. Keeping my fermented ketchup or mayo (which last quite a while) on hand really makes this a cinch! They are the base for most of my salad dressings. The Catalina is one of our favorites. It has a tangy sweet taste that is both subtle and rich. It goes well with just about any kind of salad ...
- December 7, 2013
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Keto Teriyaki Salmon with Veggies
November 29, 2022 by Leave a Comment
Our keto teriyaki salmon with veggies is a quick and easy one-pan meal that produces beautifully succulent salmon and deliciously tender veggies smothered in the sweet flavor of Japanese teriyaki. There’s no need to compromise on your lifestyle to experience these marvelous tastes: sugar is replaced with semi-sweet coconut aminos and there’s not a grain of rice in sight. There are really only three steps to this delicious meal: mix the teriyaki sauce, throw everything on a pan into the oven, ...
- November 29, 2022
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5 Steps to Transition into a Keto Diet
October 19, 2013 by 8 Comments
Transitioning to the keto diet can be difficult. Just like with any major dietary change, it will take time for you to adjust to the changes that the keto transition requires. Fortunately, with the right information and strategies, you can make the overwhelming task of achieving your keto goals into a simple step-by-step process. Throughout this post, we will go over strategies, diet tips, and info that will help you turn keto into your new way of life. Here’s a quick overview of the five ...
- October 19, 2013
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Keto White Pizza Frittata
January 19, 2016 by 24 Comments
Frittatas are a fantastic food to make when you're meal prepping or have little time in the morning to wait for breakfast to cook. They're great microwaved, re-heated in the oven, or just plain cold (which is my favorite). Today we're going to make a ketogenic friendly white pizza frittata. Traditionally, a white pizza is the dough and cheese on top (in a nutshell). Instead, we use different cheeses in the frittata base, and top with a delicious mozzarella and pepperoni combo. Inside is the ...
- January 19, 2016
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Low Carb Broccoli, Cheddar & Bacon Chowder
December 19, 2013 by 20 Comments
Creamy, delicious, and very filling! This chowder will have anyone that loves bacon, cheese, and broccoli demanding more (and I hope that's everyone here.) In this recipe, we'll be using roasted broccoli. This stuff is absolutely delicious on its own, but if you don't know how to make it: here's the recipe. After you make it, you can set it to the side for when you add it to the chowder. When I fed this to friends and family I actually got "gourmet restaurant quality" as feedback from one ...
- December 19, 2013
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Keto Slow Cooker Parmesan Meatballs
June 13, 2023 by 2 Comments
Meatballs are a super popular appetizer, so you certainly won’t be disappointed with these low-carb Slow Cooker Parmesan Meatballs. They’re full of flavor, a bit salty and peppery, and perfect for dipping in the creamy and rich marinara sauce. These Italian-style meatballs can also be served with tender spaghetti squash or other vegetables of your choice. This recipe is extremely easy to make, and you can even get the kids involved in shaping the meatballs. They’re extremely moreish so ...
- June 13, 2023
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How Many Carbs Per Day? The Right Number Depends on Your Goal
June 21, 2026 by Leave a Comment
"How many carbs per day?" is one of those questions that sounds simple until you try to answer it. The Dietary Guidelines say 225-325g. The keto community says 20-50g. Your friend who does CrossFit says something completely different. And the actual right answer depends on what you're trying to accomplish. After six cookbooks and thousands of reader questions on this exact topic, I can tell you that the number itself matters less than understanding why different ranges exist and which one fits ...
- June 21, 2026
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