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The KETO Ice Cream Scoop Cookbook
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Vic’s Easy Keto Grub : Week 15


Breakfast was easy to put together and quick, keto basics really:

  • 2 hard-boiled eggs
  • 130g mature cheddar cheese sliced
  • 32g pecan nuts
  • 23g spring onions

As always 450ml coffee with 2 tbsp double cream completed breakfast.



Afternoon folks, lunch before work was made from mainly left over’s from a kebab.

I made a salad of sorts with:

  • 171g grilled chicken breast
  • 84g spicy lamb kofte, (kofte is ground lamb with spicy herbs moulded around a metal skewer and cooked over a hot flame)
  • 133g fresh avocado
  • 32g radishes
  • 23g grated parmesan cheese
  • 22g spring onions
  • 2 tbsp avocado oil mayo to hold everything together

I chopped everything and placed in a bowl with the mayo and incorporated the mayo with a fork. I plated up the ingredients and then grated the parmesan over them before dusting with freshly ground black pepper.



Cream cheese avocado and celery sticks:

I used 70g celery, two large sticks trimmed and washed for lunch today with 60g avocado.

I smeared cream cheese (90g) along the celery sticks and into the space the avocado seed left once removed.

A good shake of Everything but the Bagel seasoning finished the dish.

Really easy and quick to prepare with ingredients I always have on hand in the pantry and fridge.


Wanted something warm today for lunch so scrambled three eggs in 20g butter with a tsp of dried sage and parsley.

I cut a thick piece of ham 75g off my boiled ham joint and seared it in a hot skillet.

Peeled and halved (65g) an avocado to add some good fats to the plate to balance with all the protein.

A quick warm dish that’s easy to prep and all keto.


Melted 25g salted butter in a shallow frying pan, added a small chopped tandoori onion (onion chopped with a tandoori spice rub added) and allowed to cook thru.


  • 500g 80/20 ground beef
  • 1 tsp herb pepper
  • 1 tsp dried jalapenos
  • 1 tbsp dried fenugreek leaf
  • half tsp ginger
  • porcini mushroom salt to taste

Once the ingredients had cooked out I added 100g cream cheese.

Spicy beef in minutes.

Added a dollop of avocado oil mayo when served.

These ingredients made enough for two hearty portions


Quick lunch on the go today between appointments.

  • 40g babybel cheese
  • 30g mixed olives
  • 30g dry roasted salted almonds
  • 2 pickled jalapeno peppers

Everything at home on hand and easy to prepare.


Breakfast this morning

  • Two soft boiled eggs with nice runny yolks
  • 1 fresh avocado deseeded, peeled and halved
  • 30g salted macadamia nuts

Simply keto


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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