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Vic’s Easy Keto Grub : Week 4


Egg and mortadella noodles in a creamy cheese sauce.

  • 3 egg omelette rolled and cut into thin strips
  • 58g mortadella rolled and cut into thin strips

Omelette ingredients:

  • 3 eggs
  • 1/2 tsp of turmeric
  • 15g of salted butter

Sauce ingredients:

  • 10g butter
  • 86g cream cheese
  • 3 TBSP double cream

Start by melting 15g butter in a pan.  Beat 3 eggs and mix in 1/2 tsp of turmeric.  Cook without stirring to create a flat omelette.  Once done, remove from pan and let cool.  While the omelette is cooling, add 10g butter, the cream cheese, and the double cream to the pan and stir. One the sauce is smooth, add the sliced egg and mortadella. On a low heat move the ingredients gently so they became covered in the sauce and warm up. If needed, add a splash of hot water to the pan to thin the sauce a bit. Plate and sprinkle with paprika and black pepper.




Here is a quick hitter breakfast, perfect for a busy day.

Harrisa Eggs

Chop the eggs up and add the butter and paste then stir to combine.  That’s it!

To drink 280ml coffee with 2 tbsp double cream and 1 tbsp mct oil.

Harrisa paste is made from: jalapeno peppers (65%), salt, spirit vinegar, extra virgin olive oil, cumin, caraway, coriander, garlic and can be found in the international section of many grocery stores as well as at international markets.



Egg bites

  • 10 eggs
  • 5 TBSP double cream
  • 93g extra mature cheddar cheese
  • 62g kielbasa (bacon sausages)
  • 1/2 tbsp dried marjoram

Beat the eggs and double cream in a jug with marjoram. Grate the cheese fine and dice the kielbasa. Place about a tbsp of each in the cooking tray. Mix the eggs with the marjoram and into each cup, covering the cheese and sausage. In a preheated oven (190c / 375F) bake the combined mixture for 20 minutes. Just before popping in the oven, sprinkle with freshly ground black pepper. After cooling in the tray, place into a sealed container.  Makes 12, and they last in the fridge for 5 days.




Breakfast plate of ham and eggs with cheese.

  • 3 slices ham
  • 3 slices Dutch Gouda cheese
  • 3 poached eggs
  • Salt and pepper

Heat the ham in a skillet. After flipping the ham, add a slice of Dutch Gouda cheese to each ham slice so it starts to melt while the second side of the ham warms through. Place 3 eggs into an egg poacher and cook according to instructions. Once the eggs are done, place the slices of ham and melted cheese on a plate, then place the eggs on top. A good shake of salt and pepper finish the dish. Very quick to put together and a great start to the day.




Spicy beef and broccoli for dinner, done in the slow cooker.
(This makes 3 good sized servings):

  • 700g beef, cubed
  • 68g onion
  • 41g salted butter,
  • 18g fresh garlic (4 cloves)
  • 22g fresh ginger
  • half tsp chili flakes
  • third of a pint of beef stock
  • 160g broccoli

Everything went into the crockpot except the broccoli and cooked on low for 4 hours. The broccoli went into the steamer 12 minutes before plating the dish. Really spicy flavour, I think fresh garlic and ginger always packs a tasty punch to any dish. I will often make a large batch of spicy beef and freeze it for those days I am rushed and don’t have time to prep.



  • 85g cucumber with the middle out
  • 110g tuna in spring water
  • 61g cream cheese
  • 32g fresh water prawns
  • half a tsp dried dill
  • Everything But the Bagel seasoning
  • Paprika

Prep the cucumber by slicing into thick coins and removing the center, creating rings..  Drain the tuna and place in a bowl and flake it.  Add the cream cheese and dill and mix together (you can add a little sour cream if you want to thin the cream cheese out a little). Spoon the tuna mix into the cucumber rings and drop 3 small prawns on top. Dust with Everything But the Bagel seasoning and the paprika. You could use a mixture of your choice to fill the cucumber, I have used salmon in the past. The cucumber gives the dish a bit of crunch and the cream cheese gives the tuna a slightly different taste than normal tuna salad.




This dish was inspired by my time spent coaching basketball in Reutlingen Germany.

Heat the bochwurst in a pan of simmering salted water before chopping into bite sized chunks.  drizzle of French’s classic yellow mustard and a sprinkle 5g of sunflower and black mustard seeds.

Serve with the following side salad:

  • 35g cherry tomatoes
  • 20g spring onions
  • 18g radishes
  • 2 small pickled cucumber
  • 10g pumpkin seeds
  • Avocado oil mayonnaise

Chop all the ingredients and put them into a bowl and add 3 tbsp avocado mayo. Mix together with a fork.





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.



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