🍽 Love this concept! Advance prepping, larger dish sizes and utilizing leftovers to save time throughout the week is perfection. The food looks absolutely delicious and the video excellent. The macros for each day far exceed what I am currently on for maximum fat loss though, so much so I’m not sure I could adjust serving size to work. Maybe this could be maintenance for me though once I reach my goal weight. I’m definitely going to save it just for that time. It’s too wonderful to pass up. Thank you! 🙌🏼☺️ ADDENDUM: I just saw the resources and FAQ section with suggestions on how to decrease the macros‼️ You thought of everything! I will definitely have to give this a try! Thank you for the excellent content.💗
Thank you so much. I will be starting this keto meal plan tomorrow! I weigh 177 pounds and will weigh in again in 2 weeks . I will post my updat February 2nd.
You're welcome! We have a full meal planning app that will allow you to create custom plans specific to your macros (it is a paid product, though). Otherwise, you can repeat this plan as many times as you want (or build your own from the hundreds of recipes on the website). Good luck!
WHATTT sausage and gravy. Oh yeah baby ! My hubby made that most Saturday’s, , talk about guilt. Now we are learning to do Keto! Not as easy as I thought though; comparing it to Atkins I did years ago. I love your recipes and knowledge, thanks for taking the time and energy. 💜🙋♀️
Thank you. I have a book from years ago, from ruled me, and did try the “app: but struggled with that. I wanted to know the breakdown. These all sound wonderful. So grateful for ruled me!
Looks great. Looking forward to trying some of these great recipes. I'm too scared to keep seafood like salmon and shrimp in the fridge for more than 2 days. I"ll have to adjust for that.
I’d like to advise to go easy on or eliminate onions. I logged my red onions the other day in a meal which usually I skip bc I didn’t think they had much of anything, and I was very wrong. They’re high in carbs and can really blindside you
Something to keep an eye on, but not something to avoid (in my opinion). They do add up but you have to have quite a substantial amount of onion for it to have a huge impact on carbs. Since they cook down easily, that's really when you have to watch out. Glad you learned from your mistakes though - I'm sure it's not all bad!
Well now I'm hungry. Lol. All these meals look delicious. Thank you muchly for sharing these meal plans, there's lots of great ideas, & meal prep too. 🤗 Take care & stay safe too everybody. 😷❤🙂🐶
@@RuledMe I have been on KETO since 2018, but I'm very insulin resistant and I have a hard time counting ANYTHING. I'VE BEEN WANTING to do weekly meal prep because even if I fix strictly KETO, I have to TASTE thing and that's why I think I can't lose weight. 🙄. If I could just do meal prep once or twice a week, I hope to modify that. I loved this dovetail meal plan! I was having some SEVERE ENERGY trouble and finally pinpointed my DEFICIENCY -- and am now coming back to life!! Getting old is such a conundrum!!
Yes, to lose weight you still need to be in a caloric deficit. We have a calculator on the website that will help with that. With keto the fat and protein will satiate you and keep you full so it tends to be easier to eat in a calorie deficit on keto.
That's really a loaded question. Different people lose weight at different rates. If you start off extremely overweight then you can expect to lose a lot more weight than someone who only has 10 lbs to lose. If you have an autoimmune disorder, imbalance in hormones, or something similar then you should expect to lose weight a bit slower as well. If anyone promises you to lose X amount of weight in Y time, they're usually BSing you or running some sort of scam product. If you're brand new to keto, you can usually expect to lose 2-3 lbs of water weight in the beginning and around 1-2 pounds per week. Though depending on how much you have to lose (and your body), you may lose more or less quickly than that.
Yes, keto is a very low-carb diet so fruit doesn't always have room in terms of the carb counts. I tend to just avoid it, especially when it comes to newer people learning about keto. You can get all the micronutrients you need from vegetables 😊
It's donation-based, you can just enter $0 and download it for free (as explained on the page). Any donations made for it just helps us continue to post free content :)
this looks great, thanks! I was also wondering if having under 50 gram carbs per day will still spark ketosis or do I have to go less? and also with the jalepeno popper egg cups, how many of those would be considered a good portion size?
Thank you very much for your guidance. It’s really helpful. I have a question. Do you think chia pudding made with coconut milk and stevia is considered keto friendly?
Thanks! A good chunk of the recipes don't have pork in, but you can use our recipes from the website to figure out meals that are close in calories/fat/protein and use those to replace any of the meals in the plan with. We have over 700 recipes on the site you can use.
Hi my dear ,the first thank you for alk of video about keto I started with you'r plan and i hope to weight loss😑 I have a question,what have i do after 14 dayes??? Please help me🌸
@@mishmusic22 If it makes 1 serving, you eat the whole recipe. If it makes 2 servings, you eat 1/2 the recipe and save the other 1/2 for leftovers. I'm not really sure where the confusion is coming from to be honest with you.
@@mishmusic22 I don't measure serving sizes by volume, but it would change for each recipe. If you just follow based on serving amounts, it will be easier to do than trying to measure things out by cups. For example if a recipe makes 3 servings, just eat 1/3 of the recipe as a meal. You can eyeball it as you'll be eating the other servings too so it will all balance out if you're off by a tiny bit on each serving.
The go-to is cauliflower rice and mashed cauliflower. There's shirataki rice, and you can replace chunks of potatoes with things like daikon radish, rutabaga, turnips, etc. (just gotta watch the carb counts on those).
@@user-hg6fs5tz2k Yes, rice has far too many carbs for a ketogenic diet. It's not really the same, but this can curb cravings and usually fill in the missing component of the meal with cauliflower rice: ruclips.net/video/Z2Iaa00Mn6s/видео.html
I've been dissatisfied with my diet. And I do like a good plan. This menu setup looks delicious and satisfying. However, I'm concerned about the fats because my gall bladder was removed. Is this diet good for me then?
If you've been on keto before then it shouldn't be an issue. If you're new to keto, you may want to ease into the fat amounts that the ketogenic diet has. You can additionally supplement to help with that, too. Here's some more information on following keto with no gall bladder: www.ruled.me/how-to-follow-keto-without-a-gallbladder/ I hope you enjoy the plan!
I guess this is what they mean by first!😁 Well...almost first! Thank you for uploading this video! It really helps when bored with my same ole cooking, lol!😄 I will be trying most of these to help myself get back on track with this keto lifestyle journey, these recipes look absolutely delicious!😋 Thanks again!
Haha, almost! I'm really glad to hear that the plan/meal ideas will help keep you on track. When you get a chance to give some of the meal plan a try, I'd love to know what you think!
Your recipes have convinced me to start Keto. But none of them include how many servings these make. I’m calculating maybe 6? Could you let me know please, so I don’t eat it all in one sitting😂!
Glad to hear it! It depends on the recipe. We include all of the 'suggested' serving sizes and nutrition information in the description of our recipes, and a full nutrition breakdown of all of our recipes on the website (also linked in the description). Serving sizes should always be made to your own macros, though.
this is all fascinating... i initially thought if i cut out grains and ate 6oz meat a day with a chicken salad at evening and a chard wrap burger for breakfast everyday i'd be fine. 6 weeks later i was feeling subtle acute chest pains. any idea why? so i stopped eating meat again and the chest pangs stopped. then i started doing more research. discovered i ate a lot of berries, kombucha tea and coconut water which all add to the lvl of sugar in the blood! LOL but y'all say berries are fine. just no fruit. is there really a difference? what about grease? i used to warm up my bone broth in the grease from the chicken the night b4. isn't grease liquid fat? how is ghee any different?? the other documentaries claimed that saturated fat, i.e. cholesterol levels, don't matter and have NOTHING at all to do with the cholesterol buildup inside blood vessels. they say that those accumulations are derived from high carb high sugar diets w/o explaining how or why. ... questions... QUESTIONS THAT NEED ANSWERING!!! gratsi
There are a lot of questions here so let me try to break it down: 1. You were probably lacking electrolytes. Lacking electrolytes can lead to chest pangs so you need to supplement with electrolytes especially when going low-carb. 2. Yes, berries are low glycemic index while large fruits are high glycemic index. 3. Yes, grease is fat. Ghee is also fat. The omega and saturated/polyunsaturated/monounsaturated breakdowns are different between the two. 4. Saturated fats have been a bit misunderstood in the 1900's but many recent studies show that it's not harmful as once thought. You can read more on cholesterol here: www.ruled.me/the-ketogenic-diet-and-cholesterol/
I did. While I'm not a nutritionist, I'm very well versed in keto. We did have a medical doctor review it all, though, who uses keto in his practice. You can see more about me and our editors here: www.ruled.me/about-us/#craig-clarke
I'm not sure what you mean - all of the carbs from the dairy is calculated into the plan. The plan averages around 22g net carbs per day (and keto guidelines generally want you to be under 30g net carbs per day). We do have lots of lower dairy and dairy-free recipes on the site, though. You could always build your own plan using different recipes and editing them to fit your own macros.
I’ve paid (here in Australia for the two week plan) saved it like I usually do on my iPad) and when I went in it said I can’t access it that way, now I’ve lost the recipes, how can I get them without paying again please?
Shoot me over an e-mail to craig@ruled.me and I can help you out. It sounds like you were downloading the file each time you were trying to open it instead of opening the already-saved file on your iPad. You should only need to download it 1 time in total, then you can access that file as many times as you want.
I thought spinach was a no no as it contains a lot of bad elements in it, especially in its raw state. I have seen Keto videos saying avoid it, and then a lot fo videos that throw large bunches of it into the meal. So which is it - Spinach is OK or is it not OK.
I love spinach. Didn’t like it until my late 30’s. Now it’s the only veggie I eat most of the time. I love love love it!!! I can just eat 10 oz of spinach for lunch.
It's really not that complex. It might look it because it's 2 weeks worth of food in ~10 minutes of video. You're only prepping a fraction of what's being shown each day (and lots of leftovers/shared ingredients).
Is there an option for those who don’t eat leftovers? Or can we customize this plan? I personally don’t eat leftovers past two days and I have a thing for freezing leftovers.
You can always customize the plan to fit your needs, it will just take a bit of additional work. We do have a meal planning app that makes it easier and scales meals to fit your specific macros, but it does cost money.
You could, there are lot of truckers on keto. There's a Facebook group dedicated to truckers on keto as well (with good people running it), you might want to check it out :)
I don't like to eat the food I made yesterday or two days ago again 😣😳. I like to eat it fresh just for the day, except for pizza, I can eat that on the second day too. Still thank you ☺️🤭👍
How long do leftovers last in the fridge ? I’m weird about that. I usually won’t go over 3 days. But it sounds like you know something I don’t 😉 I’m a germaphobe though.
Most leftovers usually last 3-5 days depending on what the food is. I don't believe too many recipes go over 3 days in the leftover usage, but they may. You're welcome to swap around the meals or days to keep things more in-line with your preferences.
@@RuledMe Thank you so so much ! I’m hooked on your videos and recipes. My bestie comes over on Fridays. Last time we watched your videos for two hours 😘 Thanks again , your amazing ! I love to cook and come up with recipes. If I come up with any I think you might like , I will most def. share.
The shrimp is used on day 2 and 6. That's 4 days, which should be fine. You can always swap some days around if you are not comfortable keeping shrimp in your refrigerator for 4 days.
I see that keto folks don't understand that some people don't like coffee. Coffee seems to be such a big staple on the keto diet, and that can be discouraging to those who want to go and keto but dislike coffee and that's so much of what they hear about.
You can use tea instead, and if you don't like tea you can use a tealess herbal blend. Or, you can use unsweetened almond milk as the base of the drink + add calorie-free food flavorings to taste. There are always ways around coffee, and you don't have to drink coffee to be on keto.
The whole purpose of the plan was to have recipes that make leftovers but are arranged in a way that keeps plenty of variety. You're mostly cooking 1 meal a day (dinner), assembling a salad, and using leftovers. The whole plan is mainly casseroles and salads, with lots of leftovers. Most of the meals won't take long and produce a lot of volume of food. Feel free to multiply the recipes and make double or triple the servings to make multiple days worth. All the casseroles will freeze well and salads will last a week as long as you keep the greens separate. If casseroles and salad assembling are too difficult to make, consider taking a look at the 700+ recipes on the site and swap in recipes that you like the look of (and are similar in macros).
Way to many carbs for a keto? You should be at under 50 carbs, seems like that is a more at just 1500kcal, don't know how you want to do it at 2300kcal
@@RuledMeseems a bit more, one 500g broccoli is already 35g of carbs. At 1500kcal you only have around 35g of carbs. If I upscaled this diet to a 2400kcal one I would absolutely blast my 50g of carbs.
@@egor603 It's located in the meal plan itself, which you can download for free but the video also shows the averages. The nutrition is fully accounted for in there. The meal plan averages around 1500 calories so if you plan to nearly double it then you're right - the carbs are going to go up too high. You'd need to figure out your own plan for a 2400 calorie day, this one wouldn't work out that well for you.
You don't HAVE to follow this plan, you can easily make your own meal plan. This is for people who are used to eating high-carb ingredients so I tried to make the transition as easy as possible for them. If you're find eating simpler foods, there are hundreds of recipes on the channel (and even more on the site) you can find.
It has an average of 31.1g total carbs per day, and 21.6 net carbs per day in week 1. For week 2, an average of 37.7g total carbs and 26.7g net carbs. No day in the plan goes over 45g total carbs or 32g net carbs. Definitely well within ketogenic ranges.
The meals are pretty simple overall, I think you're just getting overwhelmed because it's 2 weeks worth of food in a short video. You're welcome to make your own meal plan using different recipes, though.
It’s all bloody salad’s.. I want something I can get my teeth into, I’m a human not a rabbit ! I’m a type 1 diabetic and plan on returning to a keto diet, I don’t plan on looking like twiggy ? the only good thing about salad’s is you can’t burn it ! The only reason I’m going on the keto is to cut out all the crap I’m eating, but I promise you I’m not living on rabbit food.. besides whose got time to mess about in the morning’s preparing all that stuff, when I get up in the morning all’s I want is a cup of tea and my breakfast, I don’t want to turn my kitchen into a Gordon Ramsey TV setting every morning just for a little breakfast ! A fried egg on a piece of low carb toast.. Done !! as Gordon would say ! If you’ve got time to fiddle about with all that stuff then good luck to you, cos I certainly ain’t ! Happy cooking !
If you used the amount of time you took to write this comment, you'd see that there are over 1,000 recipes on the website. This is a sample meal plan for someone doing keto with health in mind. Leafy greens are healthy, whether you want to accept that or not. Instead of being so negative and finding reasons why things won't work for you, focus on what you liked and repurpose the plan with different recipes in place of meals you didn't. Or if you liked nothing, it isn't too difficult to piece your own plan together. Happy cooking!
Loving this. Your website helped me start May 2020!!! 90 lbs down!!!👍😉
That's so awesome to hear - keep up the great work! 💕
Really?
Congratulations, Good job 👏
Lost 90lbs and grown 2 big ears !!
Good for you - that is awesome.
I’m so glad I found this website. I’m starting Today!!! So excited
Thank you for always providing us with what we need🤗
Thank you for the kind words - I just hope the meal plan helps to give you some new ideas or provides some extra rigidity to follow keto easier!
🍽 Love this concept! Advance prepping, larger dish sizes and utilizing leftovers to save time throughout the week is perfection. The food looks absolutely delicious and the video excellent. The macros for each day far exceed what I am currently on for maximum fat loss though, so much so I’m not sure I could adjust serving size to work. Maybe this could be maintenance for me though once I reach my goal weight. I’m definitely going to save it just for that time. It’s too wonderful to pass up. Thank you! 🙌🏼☺️
ADDENDUM: I just saw the resources and FAQ section with suggestions on how to decrease the macros‼️ You thought of everything! I will definitely have to give this a try! Thank you for the excellent content.💗
Thank you so much. I will be starting this keto meal plan tomorrow! I weigh 177 pounds and will weigh in again in 2 weeks . I will post my updat February 2nd.
I look forward to seeing your update - good luck!
@@RuledMe I have lost 9 pounds in 8 days so far. I throw in a little 30 minute workout about 3 times a week. The fat is just melting away.
Update?
@@knicole5685 what about now
@@EthansPassions pasta called her…and she answered
Love everything except I don't eat 5 day old food..I live by the 3 day rule..but I can adjust to my preferences
Thanks for walking us thru the recipes and the 2 week meal plan. I also just joined so looking forward to more meal plans
You're welcome! We have a full meal planning app that will allow you to create custom plans specific to your macros (it is a paid product, though). Otherwise, you can repeat this plan as many times as you want (or build your own from the hundreds of recipes on the website). Good luck!
WHATTT sausage and gravy. Oh yeah baby ! My hubby made that most Saturday’s, , talk about guilt. Now we are learning to do Keto! Not as easy as I thought though; comparing it to Atkins I did years ago.
I love your recipes and knowledge, thanks for taking the time and energy. 💜🙋♀️
Thank you. I have a book from years ago, from ruled me, and did try the “app: but struggled with that. I wanted to know the breakdown. These all sound wonderful. So grateful for ruled me!
You're very welcome! If you try the app again and have issues, just e-mail me directly. It should be very straightforward to use!
Sweet, thank you for the hard work!
Looks great. Looking forward to trying some of these great recipes. I'm too scared to keep seafood like salmon and shrimp in the fridge for more than 2 days. I"ll have to adjust for that.
I got chicken tuna and cow meat on hand frozen veggies so looking to use those up first
Can this be made ahead and put in freezer
Some of the recipes can be, yes. There are many recipes in this 14-day plan, though.
I’d like to advise to go easy on or eliminate onions. I logged my red onions the other day in a meal which usually I skip bc I didn’t think they had much of anything, and I was very wrong. They’re high in carbs and can really blindside you
Something to keep an eye on, but not something to avoid (in my opinion). They do add up but you have to have quite a substantial amount of onion for it to have a huge impact on carbs. Since they cook down easily, that's really when you have to watch out. Glad you learned from your mistakes though - I'm sure it's not all bad!
Everything sounds amazing, but I missed the recipe for the cauliflower and pepperoni sauce recipe !! We’re can I found it it look so good?
You can find all of the recipes in the 14-day meal plan, which is linked in the description of the video.
Well now I'm hungry. Lol. All these meals look delicious. Thank you muchly for sharing these meal plans, there's lots of great ideas, & meal prep too. 🤗 Take care & stay safe too everybody. 😷❤🙂🐶
I appreciate the kind words as always - happy to hear the ideas help out!
@@RuledMe 👍🤗😷❤🙂🐶
Love the recipes and the photography!
Much appreciated!
Great video!!!
Thanks so much - I hope the meal plan helps out some!
@@RuledMe I have been on KETO since 2018, but I'm very insulin resistant and I have a hard time counting ANYTHING. I'VE BEEN WANTING to do weekly meal prep because even if I fix strictly KETO, I have to TASTE thing and that's why I think I can't lose weight. 🙄. If I could just do meal prep once or twice a week, I hope to modify that. I loved this dovetail meal plan! I was having some SEVERE ENERGY trouble and finally pinpointed my DEFICIENCY -- and am now coming back to life!! Getting old is such a conundrum!!
Simple and great ideas! Thank you!
do i need to cut calories from my total daily intake to go into deficit on keto or just go with normal calories?
Yes, to lose weight you still need to be in a caloric deficit. We have a calculator on the website that will help with that. With keto the fat and protein will satiate you and keep you full so it tends to be easier to eat in a calorie deficit on keto.
Thanks
I'm so glad to find your channel. Thanks!
Thanks so much - glad to hear it helps!
Very nice, thank you
If i go by this 14 day plañ how much could i expect to loose jw ty
That's really a loaded question. Different people lose weight at different rates. If you start off extremely overweight then you can expect to lose a lot more weight than someone who only has 10 lbs to lose. If you have an autoimmune disorder, imbalance in hormones, or something similar then you should expect to lose weight a bit slower as well.
If anyone promises you to lose X amount of weight in Y time, they're usually BSing you or running some sort of scam product. If you're brand new to keto, you can usually expect to lose 2-3 lbs of water weight in the beginning and around 1-2 pounds per week. Though depending on how much you have to lose (and your body), you may lose more or less quickly than that.
Still don't get where is the shopping list?
Link is in the description
Lovely recipes ❤I noticed there wasn't any fruit?
Yes, keto is a very low-carb diet so fruit doesn't always have room in terms of the carb counts. I tend to just avoid it, especially when it comes to newer people learning about keto. You can get all the micronutrients you need from vegetables 😊
I thought the download was free. Am I mistaken?
It's donation-based, you can just enter $0 and download it for free (as explained on the page). Any donations made for it just helps us continue to post free content :)
@@RuledMe Thank you!
awsome diet plan
Best diet ever
You have some THE best recipes! 👌
Thank you so much!
All the meals look delicious, thank you.
Great menu. Thanks
this looks great, thanks! I was also wondering if having under 50 gram carbs per day will still spark ketosis or do I have to go less? and also with the jalepeno popper egg cups, how many of those would be considered a good portion size?
Generally anything under 30g net carbs will put you into ketosis. The serving sizes/portions are all laid out in the meal plan.
Thank you very much for your guidance. It’s really helpful. I have a question. Do you think chia pudding made with coconut milk and stevia is considered keto friendly?
It sounds like you'd have to keep an eye on the carb count, but yes it sounds like it could fit into a ketogenic diet.
Great content. I’d like to see one for those of us who don’t eat pork.
Thanks! A good chunk of the recipes don't have pork in, but you can use our recipes from the website to figure out meals that are close in calories/fat/protein and use those to replace any of the meals in the plan with. We have over 700 recipes on the site you can use.
RuledMe thank you very much!
Hi my dear ,the first thank you for alk of video about keto
I started with you'r plan and i hope to weight loss😑
I have a question,what have i do after 14 dayes???
Please help me🌸
You could create your own plan using recipes, repeat the plan, or use a meal planning service (we have one, but it does cost money).
Where'd those go
Where did what go?
Thank you , I appreciate it
How many per day carbs does this plan have?
Download it and there is a nutrition breakdown throughout the whole thing. There's never more than 30g net carbs in each day.
I have a question, what are the serving sizes for all of these I would like to know.
All the serving sizes are listed in the plan itself. Some recipes make 1 serving, others make more to use as leftovers.
@@RuledMe I see the servings, but not the serving sizes like how much to get. I don’t see them 😂
@@mishmusic22 If it makes 1 serving, you eat the whole recipe. If it makes 2 servings, you eat 1/2 the recipe and save the other 1/2 for leftovers. I'm not really sure where the confusion is coming from to be honest with you.
@@RuledMe I meant like a specific serving size like 1 cup, 5 cups of the food or something like that. But I’ll go with what you just said, thanks 😁
@@mishmusic22 I don't measure serving sizes by volume, but it would change for each recipe. If you just follow based on serving amounts, it will be easier to do than trying to measure things out by cups. For example if a recipe makes 3 servings, just eat 1/3 of the recipe as a meal. You can eyeball it as you'll be eating the other servings too so it will all balance out if you're off by a tiny bit on each serving.
What can be a replacement for rice/ potato’s that isn’t a salad ?
The go-to is cauliflower rice and mashed cauliflower. There's shirataki rice, and you can replace chunks of potatoes with things like daikon radish, rutabaga, turnips, etc. (just gotta watch the carb counts on those).
@@RuledMe Does normal rice have much carbs like would the diet be pointless if I was having rice once a day ?
@@user-hg6fs5tz2k Yes, rice has far too many carbs for a ketogenic diet. It's not really the same, but this can curb cravings and usually fill in the missing component of the meal with cauliflower rice: ruclips.net/video/Z2Iaa00Mn6s/видео.html
@@RuledMe Ah okay and a couple of roasted potatoes have way to many in too ?
@@user-hg6fs5tz2k Yup
Please explain Macros as it applies to Keto.
We have tons of information on the website that will help: www.ruled.me/faq/what-are-macros/
I've been dissatisfied with my diet. And I do like a good plan. This menu setup looks delicious and satisfying.
However, I'm concerned about the fats because my gall bladder was removed. Is this diet good for me then?
If you've been on keto before then it shouldn't be an issue. If you're new to keto, you may want to ease into the fat amounts that the ketogenic diet has. You can additionally supplement to help with that, too. Here's some more information on following keto with no gall bladder: www.ruled.me/how-to-follow-keto-without-a-gallbladder/
I hope you enjoy the plan!
Thank you!
I guess this is what they mean by first!😁 Well...almost first! Thank you for uploading this video! It really helps when bored with my same ole cooking, lol!😄 I will be trying most of these to help myself get back on track with this keto lifestyle journey, these recipes look absolutely delicious!😋 Thanks again!
Haha, almost! I'm really glad to hear that the plan/meal ideas will help keep you on track. When you get a chance to give some of the meal plan a try, I'd love to know what you think!
thank you.
Your recipes have convinced me to start Keto. But none of them include how many servings these make. I’m calculating maybe 6? Could you let me know please, so I don’t eat it all in one sitting😂!
Glad to hear it! It depends on the recipe. We include all of the 'suggested' serving sizes and nutrition information in the description of our recipes, and a full nutrition breakdown of all of our recipes on the website (also linked in the description). Serving sizes should always be made to your own macros, though.
try toasting that feta..amazing
i honestly see no reason to not do this
this is all fascinating...
i initially thought if i cut out grains and ate 6oz meat a day with a chicken salad at evening and a chard wrap burger for breakfast everyday i'd be fine.
6 weeks later i was feeling subtle acute chest pains.
any idea why?
so i stopped eating meat again and the chest pangs stopped.
then i started doing more research.
discovered i ate a lot of berries, kombucha tea and coconut water which all add to the lvl of sugar in the blood! LOL
but y'all say berries are fine.
just no fruit.
is there really a difference?
what about grease?
i used to warm up my bone broth in the grease from the chicken the night b4.
isn't grease liquid fat?
how is ghee any different??
the other documentaries claimed that saturated fat, i.e. cholesterol levels, don't matter and have NOTHING at all to do with the cholesterol buildup inside blood vessels.
they say that those accumulations are derived from high carb high sugar diets w/o explaining how or why.
...
questions...
QUESTIONS THAT NEED ANSWERING!!!
gratsi
There are a lot of questions here so let me try to break it down:
1. You were probably lacking electrolytes. Lacking electrolytes can lead to chest pangs so you need to supplement with electrolytes especially when going low-carb.
2. Yes, berries are low glycemic index while large fruits are high glycemic index.
3. Yes, grease is fat. Ghee is also fat. The omega and saturated/polyunsaturated/monounsaturated breakdowns are different between the two.
4. Saturated fats have been a bit misunderstood in the 1900's but many recent studies show that it's not harmful as once thought. You can read more on cholesterol here: www.ruled.me/the-ketogenic-diet-and-cholesterol/
Who made keto diet plan ? Name the nutritionist please .
I did. While I'm not a nutritionist, I'm very well versed in keto. We did have a medical doctor review it all, though, who uses keto in his practice. You can see more about me and our editors here: www.ruled.me/about-us/#craig-clarke
I like how you're so detailed and endeavour to answer questions🌻
I really appreciate that - happy to hear it helps!
this contains so much dairy like cheese and milk. does the carbs from dairy hindering the minimum 20g carbs keto diet?
I'm not sure what you mean - all of the carbs from the dairy is calculated into the plan. The plan averages around 22g net carbs per day (and keto guidelines generally want you to be under 30g net carbs per day).
We do have lots of lower dairy and dairy-free recipes on the site, though. You could always build your own plan using different recipes and editing them to fit your own macros.
@@RuledMe i thought maximum daily carbs were under 20g? but thanks for your explanation, its already accounted on total meal plan. keep the good post!
@@ariereynaldy7602 Generally under 30g net carbs and under 40g total carbs is pretty average for most people.
Was anyone able to actually download the shopping list and meal plan for free
It's donation-based so you need to press 'other' then enter $0 if you want to download it for free.
This doesn't work for me. I see nowhere it says other?
I’ve paid (here in Australia for the two week plan) saved it like I usually do on my iPad) and when I went in it said I can’t access it that way, now I’ve lost the recipes, how can I get them without paying again please?
Shoot me over an e-mail to craig@ruled.me and I can help you out. It sounds like you were downloading the file each time you were trying to open it instead of opening the already-saved file on your iPad. You should only need to download it 1 time in total, then you can access that file as many times as you want.
I can't reheat and eat cooked meat. that makes things harder for me for sure..
I thought spinach was a no no as it contains a lot of bad elements in it, especially in its raw state. I have seen Keto videos saying avoid it, and then a lot fo videos that throw large bunches of it into the meal. So which is it - Spinach is OK or is it not OK.
If you don't have gout, I see no reason to avoid it.
@@RuledMe Thank you for taking the time to respond. Cheers.
I love spinach. Didn’t like it until my late 30’s. Now it’s the only veggie I eat most of the time. I love love love it!!! I can just eat 10 oz of spinach for lunch.
How to get your pdf
Check the description of the video 👍
I need somebody to make this for me.
This menu looks hella complex.... I like simplicity
It's really not that complex. It might look it because it's 2 weeks worth of food in ~10 minutes of video. You're only prepping a fraction of what's being shown each day (and lots of leftovers/shared ingredients).
Wow this was a great start to my keto's life but only one problem how do I incorporate spirits.😉
Check out the page where you download the plan - at the bottom there's a set of FAQs and alcohol is included there :)
What if i cant do salmon or peppers or feta
Use different fish/vegetables/cheese that are similar in macros.
Is there an option for those who don’t eat leftovers? Or can we customize this plan? I personally don’t eat leftovers past two days and I have a thing for freezing leftovers.
You can always customize the plan to fit your needs, it will just take a bit of additional work. We do have a meal planning app that makes it easier and scales meals to fit your specific macros, but it does cost money.
I don't eat no kind of bird or pork, so what is the next step?
Figure out your own meal plan using ingredients you can cook with.
Wish I could do this as a trucker.
You could, there are lot of truckers on keto. There's a Facebook group dedicated to truckers on keto as well (with good people running it), you might want to check it out :)
I don't like to eat the food I made yesterday or two days ago again 😣😳. I like to eat it fresh just for the day, except for pizza, I can eat that on the second day too. Still thank you ☺️🤭👍
Make smaller portions and cook single portions for yourself instead
I'm the same way!!! I can eat pizza and Thai food for some reason...nothing else lol!
Is it just me r can anybody else not find the pdf
The link to the site is both in the video (top right hand side when it says) and in the description...
Why you are not telling proper recepies proceduree
All of the recipes are in the meal plan that you can download for free on the website. It says as much in the video...
DOESN"T anyone ever have a meal plan that WONT include spicy foods? I CAN"T EAT THOSE!
Leave out the spicy parts of the dishes, then? Or build your own plan from the hundreds of free recipes on the website.
How long do leftovers last in the fridge ? I’m weird about that. I usually won’t go over 3 days. But it sounds like you know something I don’t 😉 I’m a germaphobe though.
Most leftovers usually last 3-5 days depending on what the food is. I don't believe too many recipes go over 3 days in the leftover usage, but they may. You're welcome to swap around the meals or days to keep things more in-line with your preferences.
@@RuledMe Thank you so so much ! I’m hooked on your videos and recipes. My bestie comes over on Fridays.
Last time we watched your videos for two hours 😘
Thanks again , your amazing !
I love to cook and come up with recipes. If I come up with any I think you might like , I will most def. share.
@@deborahbergen493 Thank you - I hope you enjoy the recipes that you end up making! I'm always open to hearing about new recipes, too :)
I’d say leftovers last until they grow green mold. Until then it’s fair game. Don’t worry so much about it. Our bodies are amazing machines.
Hello
warming up leftover prawns after 6 or 7 days??
The shrimp is used on day 2 and 6. That's 4 days, which should be fine. You can always swap some days around if you are not comfortable keeping shrimp in your refrigerator for 4 days.
I find the receipes interresting, but..... so tall portions !!!!!!!!!!! I will be hungry all the day, maybe dead on the 3e day 🤣😅😂
If you need more than an average of 1500 calories a day, you're welcome to adjust the plan or create your own plan.
I see that keto folks don't understand that some people don't like coffee. Coffee seems to be such a big staple on the keto diet, and that can be discouraging to those who want to go and keto but dislike coffee and that's so much of what they hear about.
You can use tea instead, and if you don't like tea you can use a tealess herbal blend. Or, you can use unsweetened almond milk as the base of the drink + add calorie-free food flavorings to taste. There are always ways around coffee, and you don't have to drink coffee to be on keto.
@@RuledMe thanks, I'll give that a try.
Stop whining. I don’t drink coffee, but I’m not complaining about coffee recipes.
I was hoping for more freezable meals. Youre plan is cooking almost everyday...this was supposed to be an easy starter
The whole purpose of the plan was to have recipes that make leftovers but are arranged in a way that keeps plenty of variety. You're mostly cooking 1 meal a day (dinner), assembling a salad, and using leftovers.
The whole plan is mainly casseroles and salads, with lots of leftovers. Most of the meals won't take long and produce a lot of volume of food. Feel free to multiply the recipes and make double or triple the servings to make multiple days worth. All the casseroles will freeze well and salads will last a week as long as you keep the greens separate.
If casseroles and salad assembling are too difficult to make, consider taking a look at the 700+ recipes on the site and swap in recipes that you like the look of (and are similar in macros).
Be happy that she’s helping. People are so needy.
Way to many carbs for a keto? You should be at under 50 carbs, seems like that is a more at just 1500kcal, don't know how you want to do it at 2300kcal
Did you even bother to look at any of the nutritional information on it? It's under 40g total carbs every day and under 30g net carbs each day, too.
@@RuledMeseems a bit more, one 500g broccoli is already 35g of carbs. At 1500kcal you only have around 35g of carbs. If I upscaled this diet to a 2400kcal one I would absolutely blast my 50g of carbs.
@@RuledMe also no nutritional values are given and no amounts throughout the video. I only skipped through it and couldn't find it, maybe missed it.
@@egor603 It's located in the meal plan itself, which you can download for free but the video also shows the averages. The nutrition is fully accounted for in there. The meal plan averages around 1500 calories so if you plan to nearly double it then you're right - the carbs are going to go up too high. You'd need to figure out your own plan for a 2400 calorie day, this one wouldn't work out that well for you.
NoT happening. 😂 first day I’m guna bake my own biscuits? I think not lol
You don't HAVE to follow this plan, you can easily make your own meal plan. This is for people who are used to eating high-carb ingredients so I tried to make the transition as easy as possible for them. If you're find eating simpler foods, there are hundreds of recipes on the channel (and even more on the site) you can find.
Good recipe but eating 4 day old shrimp is a no for me.
You can always move the days around if you want to eat them in a different order.
This still has a lot of carbohydrates in a day's worth of meals.
It has an average of 31.1g total carbs per day, and 21.6 net carbs per day in week 1. For week 2, an average of 37.7g total carbs and 26.7g net carbs. No day in the plan goes over 45g total carbs or 32g net carbs. Definitely well within ketogenic ranges.
❤
Most of recipes are too complicated. More simpler meals, like that club salad, please.
The meals are pretty simple overall, I think you're just getting overwhelmed because it's 2 weeks worth of food in a short video. You're welcome to make your own meal plan using different recipes, though.
It’s all bloody salad’s.. I want something I can get my teeth into, I’m
a human not a rabbit !
I’m a type 1 diabetic and plan on returning to a keto diet, I don’t plan on looking like twiggy ? the only good thing about salad’s is you can’t burn it !
The only reason I’m going on the keto is to cut out all the crap I’m eating, but I promise you I’m not living on rabbit food.. besides whose got time to mess about in the morning’s preparing all that stuff, when I get up in the morning all’s I want is a cup of tea and my breakfast, I don’t want to turn my kitchen into a Gordon Ramsey TV setting every
morning just for a little breakfast !
A fried egg on a piece of low carb toast.. Done !! as Gordon would say !
If you’ve got time to fiddle about with all that stuff then good luck to
you, cos I certainly ain’t !
Happy cooking !
If you used the amount of time you took to write this comment, you'd see that there are over 1,000 recipes on the website. This is a sample meal plan for someone doing keto with health in mind. Leafy greens are healthy, whether you want to accept that or not.
Instead of being so negative and finding reasons why things won't work for you, focus on what you liked and repurpose the plan with different recipes in place of meals you didn't. Or if you liked nothing, it isn't too difficult to piece your own plan together. Happy cooking!
It’s CaulEflower not CaulAflower.
If you want to get technical, it's actually "kaw-luh-flower" 🙃
@@RuledMe =) and Caul I flower! (cauliflower!)