Free Keto Resources
Let’s be real, starting keto diet (or getting back on track) can feel like a full-time job. Between counting carbs, decoding labels, and Googling “Is this keto?” 10 times a day… it’s a lot.
That’s exactly why I made this page.
A cozy little corner of the internet where you can grab actually helpful keto freebies – no fluff, no paywalls, no rabbit holes.
Whether you’re just getting started or just hungry for new high-protein, low-carb meal ideas, these free downloads are here to make keto simpler, faster, and 100% more delicious.
What You’ll Find Here
Every resource below is:
- Totally free (just pop your email to get it)
- Instant digital download (PDF format – print it or save to your phone)
- Created by me, Rally with busy women and real-life hunger in mind
Just pop your name and email, and the download link lands in your inbox like magic.
The Ultimate Keto Diet Guide for Beginners (Free eBook)
What it is:
A no-nonsense beginner’s guide to the keto diet that strips away the fluff and focuses on what you actually need to know to get started.
What’s inside:
- What keto is (and what it’s not)
- The difference between ketosis and ketoacidosis (don’t worry, it’s safe)
- Carb breakdowns (net vs total, and why net matters)
- Which foods to eat and which ones to avoid
- How keto supports fat loss, energy, and mental clarity
Why it’s worth it:
This isn’t some recycled “eat more bacon” nonsense. It’s a simplified, straight-talking explanation of keto with Rally’s signature sass, designed to save you hours of Googling and help you start strong.
The Ultimate Checklist for Starting Keto (Free eBook)
What it is:
A printable, easy-to-follow checklist that walks you through the exact steps to start keto with confidence.
What’s inside:
- Pre-keto prep (mindset, habits, planning)
- How to ease into keto without feeling like a zombie
- A visual step-by-step guide to get you set up
- Shopping, pantry cleanout, and tracking made simple
Why it’s worth it:
Instead of feeling like you’re jumping into keto blind, this guide gives you a structured plan to follow. No apps required. No guesswork. Just a paper-friendly, Rally-approved plan to get going your way.
5 Easy High-Protein Keto Cottage Cheese Recipes (Free eBook)
What it is:
A small but mighty collection of sweet and savoury high-protein cottage cheese recipes — perfect for any time of day.
What’s inside:
- 5 easy keto recipes made with cottage cheese
- A mix of snacks, mains, and sweet treats
- All low-carb, high-protein, sugar-free, and gluten-free
- Full macros included
Why it’s worth it:
Whether you’re new to cottage cheese or just looking for more ways to use it, this little collection packs big flavour. Real food, real protein, no boring bites.
5 Easy High-Protein Keto Cottage Cheese Breakfast Recipes (Free eBook)
What it is:
Your new go-to keto breakfast guide with 5 high-protein recipes using cottage cheese in ways you’ve probably never tried before.
What’s inside:
- Cottage cheese waffles, pancakes, egg bites and more
- High-protein, low-carb, sugar-free & gluten-free
- Simple ingredients and minimal prep
- Cooking tips and full macros included
Why it’s worth it:
Forget boring breakfasts. These recipes are filling, delicious, and made for real mornings. The kind where you need to eat, feel full, and get on with your day. No powders, no fuss, no weird textures. Just real food that fuels you.
Bonus: Join the Rally Rus Keto Community (It’s Free!)
Want more support, daily inspo, and a place to ask “what the heck do I make for dinner?”
Come hang out with us in my Rally’s Keto Recipe Community Facebook Group. It’s private, free, and full of women doing keto their way.
Follow Me on YouTube
See every step, pause when you need to, and cook at your own pace. These are quick, everyday meals no fluff, no weird ingredients.
Explore All My Recipes
Comfort food meets clean eating.
Low-carb, high-protein meals you’ll actually crave—ready in under 30 mins. Gluten-free, sugar-free, and made for busy women who need real food fast.
Keep It Simple
Three ways to stay on track without burnout:
- Bookmark this page
- Join the email list
- Start small and stay steady
FAQs
Q: Are these eBooks really free?
A: Yep, totally free – No credit cards, just real support. You’ll get the free download and join my recipe newsletter (it’s a good one, promise!).
Q: Are these printed books or digital downloads?
They’re instant-download PDFs – made to save on your phone, tablet, or print at home if you’re old school like me.
Q: Do I need to buy anything to use the recipes?
Nope. Everything uses real, everyday ingredients (and you probably have half of them already).
