recipe developer . podcast co-host . cookbook author . photographer . mental health warrior . online educator


food . travel . life

keto . low carb


gluten-free . grain-free . sugar-free

drama-free . dogma-free . mean-free

Keto Cookbooks



Keto and Low Carb Thickeners
Cheesy Salmon Pots
Recipe Index: Find the recipe you need here
The KETO Ice Cream Scoop Cookbook
Dark Chocolate Chili Mole
Liposomal Vitamin C (+ VIDEO!)
Celery and Cucumber Salad with Herbs
Baked Cheese and Bacon Pie
Meringue Cookies (+VIDEO!)
Chocolate Fudge Mug Cake

Copyright © Carrie Brown 2010-2020, unless otherwise stated. All rights reserved.

Vic’s Easy Keto Grub : Week 3


A warm Sunday calls for a lite Ham and Cheese salad for lunch:

  • 90g Romaine lettuce
  • 1 hard-boiled egg
  • 60g Bavarian ham
  • 57g Dutch Maasdam cheese
  • 51g baby plum tomatoes
  • 43g radishes
  • 19g spring onion

Dressing was made from 2 tbsp extra virgin olive oil and 2 tbsp apple cider vinegar with a good grind of black pepper and a tsp each of dried parsley and mint. All the ingredients were chopped up small and popped in a bowl. I made the dressing separately then poured on top of the ingredients before giving them a good toss to cover everything.










Lunch – cheese and ham roll ups with avocado and tomato salad:

Place the ham flat on the prep slab, drizzle with mustard, slice of cheese on top then roll up. Chopped the tomatoes, spring onion and avocado and added the mayo, combined together with a fork and finished with a good grind of black pepper. Roll ups are real staple as they are so quick and easy and can be adapted to fit many ingredient pairings.












200g spicy lamb stir fried with 150g broccoli rice in 20g salted butter.

Melted the butter in a shallow frying pan on a medium heat, added the spicy lamb left overs and warmed through until the lamb released some of its fat into the pan. Next added the broccoli rice and continued moving the ingredients until the broccoli began to absorb the butter and lamb fat.  Really easy, really delicious.











Lunch – crab salad:

  • 145g romaine lettuce
  • 100g white crab meat
  • 53g celery
  • 43g baby plum tomatoes
  • 37g radishes
  • 19g spring onion

Made the dressing from 2 tbsp avocado mayo, 1 tbsp double cream, 1 tsp dried dill and dried parsley and a splash of cold water. Chopped all the ingredients and popped in a bowl. Added the dressing and mixed together with a fork and served.












Dinner – Spicy lamb in a mushroom cheese sauce:

Butter went into a shallow frying pan with the mushroom. Once the mushrooms started to absorb the butter and take on color I added the cream cheese and double cream. This cooked on low until the cream cheese and cream had combined to make a thick sauce. At this point I added the lamb and turned up the heat to medium. The lamb warmed through quickly and released some fat it had been holding. Finally added the fenugreek leaf and cooked for a further 2 minutes on low.










Dinner was a real basic salad:

Flaked the tuna in a bowl, peeled, de-seeded and chopped the avocado, diced the radishes and tomatoes. All went into a bowl and was brought together with the avocado mayo. A good grind of pink salt and black pepper finished the dish off. This is one of my step sons favorite salads that I make.










Visited the ABC Polish deli in Newport, South Wales yesterday and found smoked mortadella, wow it’s so good.


  • 146g smoked mortadella
  • 80g Dutch Maasdam cheese
  • 17g French’s classic yellow mustard
  • 69g dill pickle cucumber

Simplest of lunches, basic finger food that’s easy to prep and delicious.












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.



Add a comment...

Your email is never published or shared. Required fields are marked *