Vic’s Easy Keto Grub : Week 1

Sunday

Simple keto lunch:

• 75g smoked Polish cheese
• 56g (x2) SoGo smoked grass feed beef sticks
• 35g baby plum tomatoes
• 33g salted butter
• 26g dry roasted salted almonds
• 440ml coffee with 2 tbsp double cream and 1 tbsp mct oil

The SoGo beef sticks come from a company based in Iowa and the ingredients in the type I buy (original smoked and smoked jalapeno) are all keto. Be careful with some of their other products as they do have none keto ingredients.

 

 

 

 

 

 

 

 

Monday

Easy dinner plate:

• Oven baked wings brushed in extra virgin olive oil with a good shake of salt and pepper.
• Made a dip with 3 tbsp avocado oil mayo, 2 tsp Frank’s hot sauce and a shake of garlic powder.

I cooked these wings on an oven tray in a preheated oven at 375f / 190c for about 45 minutes. Depending how hot your oven runs you may want to leave them a little longer.

 

 

 

 

 

 

 

 

Tuesday

Lunch today:

• 74g mortadella bologna
• 72g fresh avocado
• 43g cream cheese
• 25g baby plum tomatoes
• 13g pumpkin seeds
• 7g sunflower seeds
• 350ml coffee, 2 tbsp double cream and 1 tbsp mct oil

Smeared cream cheese over one half of the mortadella slice, sprinkled with a few pumpkin and sunflower seeds. Folded them in half and half again to make triangles. Chopped the tomatoes and avocado and plated them on the side with a good shake of pink salt.

 

 

 

 

 

 

 

 

Wednesday

Bacon Sprouts:

You need to pick up 5 medium to large sprouts. Clean them taking off any damaged or discoloured leaves. Take a thin slice off the stalk end of the sprout and then with your knife make a cross in the stork end going about a third of the way into the body of the sprout. Put them to one side. Take a slice of bacon, I like to use smoked back bacon when I make these but whatever is your favourite will be fine. Shake dried tarragon along the slice of bacon and a good grind of black pepper. Place the cleaned sprout at one end of the bacon slice and roll the bacon around it. Place on an oven try and oven bake in a preheated oven for about 30 minutes at 160c / 320f. The cross that you made in the sprout will allow the heat to penetrate inside the veggie making sure it is fully cooked. Great served with a keto ranch or guacamole.

 

 

 

 

 

 

 

 

 

 

 

Thursday

Poached eggs over asparagus with avocado. Three poached egg’s cooked in my cheap poaching pan over 100g steamed asparagus with a side of fresh avocado. The eggs go into the poaching pan and the lid goes on and just keep an eye on them as they steam. You can use a small knife periodically to check to see if the whites are cooked through, takes between 5 / 7 minutes. Clean and break the stalk end off the asparagus, steaming takes 3 / 5 minutes. Take your avocado out of its skin and cover with a good shake of everything but the bagel seasoning on the plate. Next melt about 15g salted butter in a pan, once melted add the cooked asparagus to the pan and cover in the butter. Plate the asparagus and flip your eggs on top of it. Dust the eggs with freshly ground black pepper and savoury paprika. ENJOY.

 

 

 

 

 

 

 

 

 

Friday

No cook stuffed peppers. These are so easy to put together. Using 220g Padron peppers I removed the tops and cleaned out the seeds. Once cleaned out I washed the peppers in cold water and left to dry off on some kitchen towel. I then filled the peppers with cream cheese, I used about 60g and finished each pepper off with a dry roasted salted almond. They can be used as finger food or I often use them in a main course with smoked trout or spicy chorizo. The rawness of the peppers really enhances the taste and gives a nice crunch to any dish. They are mild in terms of heat.

 

 

 

 

 

 

 

 

 

Saturday

Saturday late breakfast – a mortadella, Dutch Gouda cheese and mushroom omelette:

• 4 medium sized eggs
• 19g salted butter
• 52g diced mushrooms
• 79g Dutch Gouda cheese
• 39g mortadella (2 slice)

When beating the eggs I added 1 tbsp of dry dill and 1 tbsp dried parsley. Melted the butter in a shallow frying pan and added the mushroom and cooked for a couple of minutes. Added the egg mixture and constantly moved the mixture until the egg started to set. Layered the mortadella and cheese on top of the mixture and finished the cooking off under the grill for about 4 minutes.

350ml coffee with 2 tbsp double cream and 1 tbsp mct oil rounded out breakfast.

Once plated I splashed Franks hot sauce over the omelette. Prep time for this is about five minutes and this would probably be my main meal of the day.

 

 

 

 

 

 

 

 

 

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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.