Welcome to High-Protein Low-Carb Recipes by Rally Rus
I write the recipes I want to eat: high protein, low carb food that tastes like food you look forward to, not food you get tired of.
Big flavor, short ingredient lists, and enough protein to keep you full past the next hour. A tray of cottage cheese ice cream sandwiches in the freezer. A jar of roasted red pepper feta dressing that turns chicken and cucumbers into a lunch I look forward to. A pancake sandwich wrapped in parchment for later. Food earns its spot here when it tastes good, keeps me full, and does not turn dinner into a project.
I want breakfast to be easy, dinner to come together in one pan, and dessert to taste like dessert. Most of it is the familiar stuff: breakfast bakes, skillets, casseroles, muffins, brownies, cheesecake, creamy dressings, freezer desserts, the kind of dinner that works on a tired night. Some of it leans Mediterranean, especially in summer. Some of it leans very American and very cheesy. All of it is higher in protein and lower in carbs than it looks.
You are probably cooking for one or two, not a full house, and so am I. Some recipes feed a partner who eats the same way, plenty are just for me, and either way they are worth sitting down for, even for one.
The cook behind it
Hi, I’m Rally. I’m not a coach or a dietitian. I’m a cook who eats high protein, low carb food, and I share it the way I would tell a friend.
I grew up in Bulgaria, where my mom and grandmas taught me flavor before anything else: what herbs and spices do, what belongs with fish, what lifts chicken, when to add them and when to hold back. That part never left my hands. At 21 I left to work on cruise ships, waiting tables across American, British, and Asian restaurants and tasting nearly everything I served. The ships also took me to over 100 countries, and I made a point of eating something local at every stop. That is where my palate opened up, and I have chased flavors that way ever since.
What I cook now is mostly American comfort food, the familiar things made high protein and low carb. Some of it leans Mediterranean, especially in summer, and I like pulling in flavors I picked up along the way. I cook by taste, not by tradition. I have lived in the UK since 2012, but the recipes I create come from everywhere I have eaten, not from where I was born or where I happen to live now.
I have loved food my whole life, and I have been a bigger girl for most of it. Keto is how I lost the weight back in 2019. Low carb is how I kept it off for years.
These days I am leaning more on the high protein, partly because I am getting older and heading toward the age where it starts to matter more, and partly because protein is what keeps me full enough that I am not hunting for something an hour later.
High protein, low carb is what I cook now, and it is the first version that has stuck, because I have not given up the flavors I love.
The keto part of my story still lives on my website. Substack is the next chapter, and the one I am in now.
I care about the small things that make a recipe work the second and third time, not just the first. When you open a recipe here, I want it to feel like someone already made the mistakes for you.
What you get as a subscriber
For free subscribers
A new recipe every week: what it is, who it is for, the macros, and enough of how it comes together to know if it is one for you.
At least one full recipe a month, free for everyone, start to finish.
For paid subscribers
Everything above, plus the part that decides whether a recipe works in your kitchen the first time, not the third:
The full recipe every time, with a printable card to keep near the stove or on your tablet.
The notes I would only tell a friend: how I really make it, the swaps I have tested, and how to save it when it goes sideways.
Every so often, a post that goes past the recipe itself, into which ingredient earns its place or a trick worth stealing.
Every recipe I have ever posted, there whenever you want it.
A chat where you can ask me anything, and I answer.
For about the price of one coffee a month, all of it is yours.
Where to start
New here? Start with this one. It is free top to bottom, and it is a good picture of what I do: a familiar favorite rebuilt high protein and low carb, with the notes that make it work the first time.
You’re welcome here
Read quietly, save the recipes you like, ask a question in the chat, or tell me what happened in your kitchen. I read every comment, and I answer.
If you want big flavor, real protein, and comfort food that fits real life, subscribe below and I’ll see you in the next post.
Where else to find me
A little more, if you want it:
My recipe site - the keto chapter of my story, with hundreds more recipes.
My shop - recipe ebooks and printable guides you can download and keep, like my cottage cheese breakfast book.
