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Vic’s Easy Keto Grub : Week 10


Italian creamy cheese chicken dish

This fed myself and my stepson tonight:

  • 412g chicken breast (2)
  • 165ml coconut milk
  • 37g salted butter
  • 3 tbsp double cream
  • Half a tbsp of the following: basil, oregano, parsley and fenugreek (all dried)
  • 1 tsp of the following: garlic powder, bay, bacon salt and herb pepper.

Put the butter into the crockpot and added the herbs and spices. Once the butter melted I added the chicken which I had cut into bite sized pieces. Made sure that it got a good coating of the herbs, spices and butter. Finally added 165ml coconut milk. This cooked on low for about 3 hours. Just before serving I grated in about 40g parmesan cheese, will help thicken the sauce and add to the taste.


Really simple start to the day, three eggs scrambled with half tsp of the following: black pepper, porcini mushroom salt, black pepper.

Also 1 tsp dried dill and parsley, cooked in 22g salted butter.

Grated 25g Manchego cheese on top. Coffee with 2 tbsp double cream completed breakfast.


Late lunch and first meal of the day, my take on Ruben slaw

  • 83g red cabbage
  • 72g chinese leaf (napa cabbage)
  • 31g white onion
  • 63g corned beef
  • 63g Jarlsberg Danish cheese

I made a dressing with

  • 3 tbsp avocado mayo
  • 1 tbsp lemon juice
  • 2 tsp caraway seeds
  • 1 tsp dijon mustard

I added a splash of cold water to thin the dressing out.

Everything was chopped up and went into a mixing bowl, I then added the dressing and mixed together with a spatula. Served with a good grind of black pepper.


I woke up hungry this morning so I pan fried the following:

  • 100g left over lamb kebab
  • 54g left over chicken kebab
  • 133g baked cheese in 16g salted butter

Tossed in 21g spring onions.

Added a tsp caraway seeds.

Washed down with 400ml coffee with 2 tbsp double cream.

The Juusto cheese came from a friend who visited family in Wisconsin, here in GB I would use Paneer cheese (Indian) or Halloumi cheese (Cypriot).



Early start today so brunch before heading out to work with the kids was quick and simple:

  • 2 hard boiled eggs with a good dusting of black pepper and savoury paprika
  • 112g blue cheese
  • 1 portion of flackers (9 crackers)
  • 2 tbsp avocado mayo

I had a large coffee to go with brunch, 440ml coffee, 2 tbsp double cream, 1 tbsp mct oil.


Easy evening munch

3 chicken drum sticks brushed with a mixture of Franks hot sauce and melted butter and oven baked at 425F / 220C for about 35 minutes.

After 20 minutes I brushed the drumsticks again and rolled them over before returning to the oven to cook thru.

I added a fresh avocado (95g) to the plate and made a dip with 3 tbsp sour cream, a tsp of fresh tarragon finally chopped and a dash of black pepper.


Was lucky enough to be able to pick up some Wiltshire ham this morning so made a basic salad plate with an egg salad made from

  • 2 hard-boiled eggs
  • 1½ tbsp avocado mayo
  • ½ tsp Dijon mustard

I added

  • 4 squares (80g) Seriously Strong cream cheese
  • 60g Wiltshire ham
  • 25g green olives

Really didn’t want anything to mess with the delightful flavour of the slightly smokey and nutty Wiltshire ham.



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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