Sunday

Lunch today was left overs, a spicy lamb and smoked turkey salad. Ingredients were:

• 146g smoked Polish cheese
• 103g spicy lamb
• 79g smoked turkey
• 32g spring onions
• 27g radishes
• 3 tbsp avocado oil mayo

Diced everything a popped it into a bowl, added the mayo and combined. Peeled the egg and cut into four and plated everything up. Finished the plate with a dusting of hot paprika.

Monday

Breakfast for the bank holiday here in Great Britain, ham and eggs (omelette). I made a small two egg omelette with 50g of broccoli florets in my Red Copper 5 minute chef. This little kitchen gadget is great and can cook a variety of different things. The omelette actually takes about 3 minutes to cook.

I popped my skillet on the stove and sprayed with a little extra virgin olive oil. The ham was a boiled ham my sister had cooked for me in the crockpot and I cut two thick slices, 150g worth and warmed it through in the skillet about 1½ minutes on each side. Basic food which is easy to prep and cook always seems to taste great and satisfy me.

Tuesday

Today is a travel day, heading to Birmingham for basketball camp so breakfast was really light and I prepared a carry out for the journey. Birmingham is only 2 hours away but I will be heading straight into camp so most probably won’t eat until late this evening (if I feel hungry). So I had a coffee with 2 tbsp double cream and 1 tbsp MCT oil along with 100g stilton cheese and 20g dry roasted, salted almonds.

Carry out for later in the day after camp day is over: 60g pepperoni, 60g seriously strong cream cheese, 25g radishes, 30g baby plum tomatoes and 25g pecan nuts. I carry a cold bag everywhere I go and this will last easily in the bag for 48 hours if I don’t eat it today.

   

Wednesday

One of my favourite breakfasts when I am on the road, 3 hard-boiled eggs, 200g smoked pork sausage and 80g cream cheese. Most hotels serve up a mix of hot and cold items at breakfast and I often like to mix the cream cheese with the egg. I also had about 24g 0f salted butter and coffee of course.

Thursday

After a long day at camp there’s nothing better than the decadence of extra thick double cream and 30g blueberries. So simple yet delicious.

Friday

Loaded celery sticks are really easy and crunchy and are quick to put together.

Take three celery sticks, trim them off and wash them.

In a bowl put 60g cream cheese and half an avocado.

Add a good shake of sea salt (Use code: carriebrown for 15% discount!) and black pepper and mash together until the cream cheese and avocado form a spreadable texture.

Using a knife load the celery sticks up with the cream cheese/avocado mix before adding a good shake of Everything But the Bagel Seasoning, hot paprika and 10g dry roasted salted almonds for a little extra crunch.

I leave my celery sticks long but you could cut them in to inch long pieces and serve them as finger food.

Saturday

Back home after 4 days of camp and I wanted fish.

I picked up a piece of haddock (120g) and cooked it in the oven in a tin foil envelope (20 minutes at 150C / 300F) with a drizzle of extra virgin olive oil, 1 tsp dried dill, 1 tsp dried parsley and a tbsp. of lemon juice.

I steamed 50g green beans for 8 minutes. 15g fresh coconut, 50g avocado and 30g salted butter finished the plate.

I gave a good shake of Everything But the Bagel seasoning on the avocado. Took about 10 minutes to prep and 20 minutes to cook. Hit the spot.

 

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So who is this bloke, I hear you ask, taking space on Carrie Brown’s chunk of worldwide web Real Estate?

Well I am Vic Fleming and I have been following a ketogenic lifestyle since Oct, 2016. In that time I have reversed type 2 diabetes and lost 150lbs+ to regain some control over my health.

I have done this by revamping my whole way of eating and my approach to food and I hope to show that keto meal times don’t have to be stressful or complicated. I am not an expert or a trained culinary professional. I am just a regular guy who got sick of being told by his medical professionals that the rest of his life would be one that would be reliant on diabetes medications for survival.

Basic meals and meal prep are how I have been able to stick with keto and kick diabetes. I am now drug free and so much healthier. I am still a work in progress, and I will be for the rest of my life, I just wish I started this keto experiment many years ago.

 

 

Sunday

As a child my mum used to make fish fingers and I had been really looking for a way to duplicate the coating without using pork rinds or parmesan cheese. A friend sent me a nut and spice mix from Trader Joes called Dukkah. I decided to try this mix as my coating for the fish fingers.

• 250g of cod loin sliced into finger sized portions
• Old Bay seasoning
• 1 egg, beaten
• Dukkah spice and nut mix

Dust the fish portions with Old Bay and refrigerate overnight.

Place the beaten egg into a bowl and pour the Dukkah spice and nut mix onto a plate. Remove from the refrigerator and dip the fish fingers in egg before rolling in the Dukkah spice and nut mix.

Heat a mix of avocado oil and lard in a pan.  Once heated up to 350F, gently place the fish in to fry. Brown evenly on both sides and when browned, place on paper towels to drain.  Serve with 2 tbsp of avocado mayo as a dip.

      

Monday

One of my favourite lunch munches used to be tuna salad so I make them now with a lettuce wrap.

• 110g tuna fish, drained
• 3 large Romaine lettuce leaves
• 2 small dill pickles
• 2 tbsp avocado oil mayo

Drain the tuna and then flake it into a bowl. Dice the dill pickles and add them to the bowl with the tuna. Before adding the mayo give the tuna / pickle a good grind of black pepper and a sprinkle of pink salt. Add the mayo and combine everything for your tuna salad. Wash and dry your lettuce and then spoon in the tuna salad. Dress the tuna salad leaves with a good dusting of paprika. A refreshing lunch on a hot summer’s day.

 

Tuesday

When I first started keto I was not sure what I would do to replace mayo, it was something I used often in the kitchen and I quickly learned how to make my own. It’s very simple and nothing to be afraid of.

I have everything at room temperature and use a hand held immersion blender to bring everything together.

• 1 whole egg
• 1 cup avocado oil
• ½ tsp Dijon mustard
• 1½ tsp lemon juice
• a pinch of Sea salt (Use code: carriebrown for 15% discount!)

Everything goes into a wide necked jar and is blended for between 90 seconds and 2 minutes. It will last refrigerated for between 7 – 10 days.

Once you have your mayo you can produce a number of other dressings and a big favourite of mine is keto ranch.

To do this you need the following ingredients:

• 1 cup avocado oil mayo
• ½ cup sour cream
• ¼ cup double cream (HWC)
• 2 tbsp dried parsley
• ½ tsp dried dill
• ½ tsp garlic powder
• ½ tsp onion powder
• ¼ tsp dried basil.

This needs to be mixed thoroughly into the mayo/sour cream/double cream (HWC) base. You can adjust the amount of herbs and spices to suit your tastes. Will last in the fridge just like the mayo, 7 – 10 days.

Wednesday

Basic brunch

• 80g German garlic sausage
• 40g Caerphilly cheese (local Welsh cheese)
• 40g green olives
• 1 tbsp Dijon mustard

This is straight from the cupboard and fridge. The only prep is getting the plate from the cupboard.

Thursday

I enjoy fish when I can get it fresh and I was able to pick up some smoked Basa fillets for dinner. I popped about 40g of salted butter into my frying pan on a medium heat.

Whilst the butter was melting I trimmed and washed 75g each of broccoli florets and sprouts and they went in the steamer for 10 minutes.

I applied freshly ground black pepper and Sea salt (Use code: carriebrown for 15% discount!) to the fish before adding it to the pan. This fish cooked for about 2½ – 3 minutes on each side. Some of the smokiness of the fish was imparted into the butter.

I popped the fish onto my plate and moved the broccoli and sprouts into the butter in the frying pand for two minutes and served. I drizzled the remains of the butter from the pan onto the fish.

Friday

Offal is not everyone’s favourite choice for the dinner plate but I enjoy liver.

I get my chicken livers from my local butcher and freeze them myself. It is a very inexpensive meal and is nutrient dense.

• 175g chicken livers
• 30g of onion.
• ½ tbsp. coconut oil
• 20g salted butter
• 2 tbsp double cream
• 1 tsp Dijon mustard

Melt the coconut oil and salted butter in a frying pan.

Once this has melted  add the diced onion and allow that to cook through on a medium high heat.

After about 4 minutes (or when the onion begins to take on colour)  add the liver to the pan. This takes very little time to cook, at most two minutes on each side.

Once the liver is cooked (check by cutting into a piece of liver to confirm it’s cooked through) remove it from the pan and add 2 tbsp double cream and 1 tsp Dijon mustard.

This makes a delicious sauce to go on top of the liver. When the sauce ingredients have combined add the liver back to the pan for two minutes on a medium heat. Serve and enjoy.

Saturday

I was out on the road on Saturday and knew I would not be home until late to put together a carryout pack.

I prefer to take a packed lunch out with me because stopping at convenience place where I don’t normally shop can be a bit of a mine field.

In my take out pack I had 2 hard-boiled eggs and a hand full of washed baby spinach leaves. I packed 2 SoGo grass fed beef sticks, 2 Babybel originals and 25g dry roasted salted almonds.

I have a cool bag it this stuff will last a good six hours in the bag at a cool temperature. Normally stop at Costa for a coffee.

 

---

 

So who is this bloke, I hear you ask, taking space on Carrie Brown’s chunk of worldwide web Real Estate?

Well I am Vic Fleming and I have been following a ketogenic lifestyle since Oct, 2016. In that time I have reversed type 2 diabetes and lost 150lbs+ to regain some control over my health.

I have done this by revamping my whole way of eating and my approach to food and I hope to show that keto meal times don’t have to be stressful or complicated. I am not an expert or a trained culinary professional. I am just a regular guy who got sick of being told by his medical professionals that the rest of his life would be one that would be reliant on diabetes medications for survival.

Basic meals and meal prep are how I have been able to stick with keto and kick diabetes. I am now drug free and so much healthier. I am still a work in progress, and I will be for the rest of my life, I just wish I started this keto experiment many years ago.