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Vic’s Easy Keto Grub : Week 17


Lunch today, prawn salad

  • 112g Chinese leaf lettuce (Napa cabbage)
  • 65g raw prawns
  • 59g yellow pepper
  • 52g mushrooms
  • 45g radish
  • 8g spring onion

Made a simple dressing with 2 tbsp extra virgin olive oil and 2 tbsp apple cider vinegar.

Chopped all of the salad veggies up after giving them a quick rinse and popped in a bowl.

Really quickly pan fried the prawns in 10g butter.

Added to the salad veggies and poured over the dressing thoroughly tossing it so that everything was well covered.


Sirloin steak for dinner this evening. This is a great cut and really quick to make.

Put a tbsp of extra virgin olive oil into a shallow frying pan on medium/ high heat.

I dusted the 368g sirloin with sea salt (Use code: carriebrown for 15% discount!) and black pepper before frying it for three and a half minutes on both sides.

Once flipped over I added 10g butter to the sirloin just to finish the steak.

I peeled and deseeded 150g avocado and plated alongside the steak.

All in all this meal took about 10 minutes to prep and cook.


Preparation for dinner tonight that will be a turkey vindaloo.

Vindaloo is an Indian spice mix made up of the following spices: coriander, salt, turmeric, paprika, garlic, pepper and cayenne.

So in a frying pan I melted 28g salted butter and added 1 tbsp olive oil on a medium heat.

When the butter melted I added

  • 80g yellow onion
  • 73g yellow pepper

Once the onions became translucent, I added

  • 800g diced turkey thigh
  • 22g fresh chopped garlic
  • 12g fresh grated ginger
  • 1 tbsp vindaloo spice mix

When the turkey had coloured and taken on some of the spice I added

  • 165ml coconut milk
  • 200ml water
  • 3 tbsp double cream

I lowered the heat as low as I could, popped the lid on the pan and allowed it to cook for an hour gently simmering.

Finally added 14g fresh coriander leaf about 15 minutes before serving.

These ingredients made enough curry to feed 4 people. I decanted into plastic containers for freezing.


I picked up a boneless pork shoulder joint that was on offer at my local butcher and poached it in the crockpot for 6 hours and had a couple slices for dinner tonight.

I popped the joint into the crockpot with

Covered with water and cooked on high for 3 hours then on low for 3 hours. Very easy way to cook a small pork joint.

So I took 2 slices (89g) off of the joint and plated with 2 trimmed spring onions (14g), and half a fresh avocado (53g).

The pork had taken on a very subtle taste from the curry leaves, ginger, pepper and cloves and was really moist. Sliced the joint and kept it in the fridge for use later in the week.


Struggle to find decent pork rinds here in the UK without added stuff so I decided to have a go at making my own.

I picked up a 500g pack of pig skin from Morrison’s, one of the major supermarket chains that has ‘in house’ butchers in every store.

The skin is really tough so I simmered it in a pan of salted water for 30 minutes. I removed the skins from the pan, dried thoroughly with kitchen towel and cut it into bite sized squares.

Spread the squares on an oven tray on a layer of parchment paper and sprinkle sea salt (Use code: carriebrown for 15% discount!) over the top of them.

The tray went into a pre heated oven at 160c / 320f for 2 hours. At the 2 hour mark check if the skins have crisped enough, if not cook for a further 15 minutes.

They were great hot out of the oven smeared with Vintage Seriously Strong cream cheese.

I stored the remainder of the skins in a sealed plastic container in the coolest shelf in the pantry. They lasted 5 days (well that was when I ate the last of them).


Very easy keto breakfast this morning, 4 poached eggs with 80g fresh avocado. Dusted the eggs with fresh ground black pepper and savoury paprika.


Really enjoy mushrooms.

For this quick breakfast dish I washed (85g) and removed the stalks of five chestnut mushrooms.

Melted 15g salted butter in a pan, added half a tsp garlic powder and half a tsp of onion powder to the butter and quickly pan fried the mushrooms.

As I removed the mushrooms I smeared about 15g cream cheese in each one.

Dusted the mushrooms with Everything but the Bagel seasoning, hot paprika and black pepper.

Added 2 spring onions (16g) to the plate to serve.

If you were serving a dinner to friends this would be a great side dish or starter. It was breakfast for me.



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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