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Vic’s Easy Keto Grub : Week 16


Dinner tonight:

Really easy to prep as most things are on hand in the fridge or the pantry.


Lunch, beef and venison stew. This made enough for two good sized portions:

  • 250g diced beef
  • 150g diced venison
  • 43g mushrooms
  • 26g salted butter
  • 20g beef dripping
  • half pint of water
  • 1 tsp ground ginger
  • half a tsp of the following: salt, herb pepper and garlic powder

All went in the crockpot on low for 12 hours.

Just before serving I added 2 tbsp double cream and half tsp konjac flour (aka glucomannan) to thicken the broth. Delicious and warming.


Last night I decided to fire the crockpot up and cook some pork cheeks (think they may be called jowl in the USA).

So I had picked up a bag of fresh cheeks, 500g, from my butcher and all I do is pop them in the crockpot. I add 50g butter and a really good grind of sea salt (Use code: carriebrown for 15% discount!) and black pepper.

They then cook over night for about 12 hours on low. At that point I stick a fork in them and if they separate it’s time to pull them apart for pulled pork cheek or if they are still a little tough, lid goes back the crockpot and I leave them for another hour.

Once pulled I just plate them and add a dollop of sour cream and a good shake of savoury paprika. This is a great winter dish and you can add cauliflower rice to it or green beans.


Fancied a salad for lunch today.

I used 60g gorgonzola cheese with 100g tuna and 30g spring onions for the salad base.

I chopped the cheese into bite sized chunks and add to my bowl of tuna which I had mixed with the diced spring onions and 2 tbsp avocado mayo.

I washed the spinach and allowed it to dry off a little before plating. Once on the plate I dusted with a good grind of black pepper and hot paprika.


This morning was one of those mornings when I wanted food but not a lot.

I washed of 30g radishes, 45g button mushroom and popped them in my dish, added 30g salted macadamia nuts and just used the ingredients as a scoop for some cream cheese (I ate about 60g of the cream cheese).

As this was my first meal of the day I also had a large coffee, 450ml with 2 tbsp double cream (HWC).


Really simple breakfast this morning before I start my day:

Smeared the mayo and mustard on the mortadella bologne before folding it over.

390ml coffee with 2 tbsp double cream finished lunch.


Lunch, simple keto

  • 100g red Leicester cheese
  • 120g smoked pork loin
  • 30g pecan nuts

Keto is very simple and delicious.



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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