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Vic’s Easy Keto Grub : Week 14


Made a Tandoori chicken rap for dinner tonight.

I used a 200g chicken breast brushed with a small amount of avocado oil and rubbed in a Tandoori spice mix. Oven baked the chicken for 25 minutes.

I let the chicken cool before wrapping it in 40g smoked Polish cheese (2 slices) and 51g mortadella bologna (3 slices).

When I make tandoor chicken I often cook a number of chicken breasts at the same time and freeze the ones not used for another day.

Tandoori spice rub:


Really easy keto breakfast this morning:

4 medium sized hard-boiled eggs chopped with 30g salted butter and 65g mature cheddar cheese added.

Quick, easy and delicious. This can be made with mayo and refrigerated for use later, but I like the hot eggs to melt the butter and make the cheese stick a little. Always add a good grind of sea salt (Use code: carriebrown for 15% discount!) and black pepper.


Had some garlic sausage so cut nine discs (75g) to make some breakfast bites.

I added a little cream cheese to each disc (45g) in all and then garnished with a sliced of sour dill pickle (23g) and radish (11g).

Stuff that I have in the fridge and lada and are really easy to put together and take no time at all to prepare, almost like finger food at a party.

Finished with a shake of Everything but the Bagel seasoning.


Every now and then I get the craving for something crisp so I made these parmesan crisps. They are very basic and easy to make.

I grated 250g hard parmesan cheese and placed about 10g into eat space of my non-stick muffin tins.

I added a sprinkle of dried jalapeno to each cheese portion.

I placed the muffin tins in a preheated oven at 200c / 390f. It took a very short time for the cheese to melt and as it began to take on a little colour around the edges I removed from the oven and allowed to cool.

I added some black pepper to the crisps. They really hit the spot.

The ones I did not eat I stored in a plastic container and they lasted for about a week.


A while back I became unhappy with my choices of breakfast sausage patties sold commercially so I picked up a cheap meat grinder from Ebay and started to put my own together.

I normally use belly pork to make the patties as it has a high fat content and tastes great. I grind about 1½lbs of belly pork and I add 2 tbsp dried sage, 2 tsp white pepper and ½ tsp sea salt (Use code: carriebrown for 15% discount!).

I also added about 30g parmesan also to the mixture.

I roll the mixture in to golf ball sized spheres and then flatten them with the palm of my hand.

Once the batch is complete I freeze and can pull out as and when I need them for a meal.


Hungry this morning so I had gammon and cheese fold overs.

5 slices (102g) smoked Polish cheese, 5 thick slices of gammon ham (150g), smeared the gammon with avocado mayo (1.5 tbsp) and dijon mustard (1 tsp).

Gammon is a term used for thick cut ham normally associated with breakfast coming from the pig’s loin area.

These fold overs are easy to put together and I normally have everything in the house (you can use any type of cooked meat (beef, mortadella, turkey etc).


Basic keto lunch today, more like a snack:

  • 74g mature cheddar cheese
  • 70g salted macadamia nuts
  • 36g baby plum tomatoes.

450ml coffee with 2 tbsp double cream.

2 minutes to prepare and great keto food.


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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