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Vic’s Easy Keto Grub : Week 8


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.


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.


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.



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.


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.


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.


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.



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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