Sunday

Variation on a theme, Sunday morning snack attack for breakfast

• 80g red Leicester cheese
• 23g pili nuts dusted with turmeric
• 19g spring onions
• 350ml coffee with 2 tbsp double cream.

Everything is in the fridge or pantry just ready to plate up and is an easy plate for when you are short on time.

 

Monday

Monday night dinner bacon and sprouts with garlic, onion and Parmesan cheese.

Added 1.5 tbsp olive oil in my shallow frying pan with 23g onion and 9g garlic.

Cooked through and next to go into the pan was 220g smoked streaky bacon which I had cut into strips.

In a separate pan I par boiled 114g sprouts for five minutes. I removed the sprouts, halved them and popped them into the pan with the bacon garlic and onion.

Once the sprouts began to take on a little colour I plated up and finished the dish by grating 28g Parmesan cheese and adding 2 tbsp sour cream.

Dusted with a little hot paprika. Lovely way to end my Monday.

Tuesday

Left over spicy lamb made into a salad for lunch today.

• 170g diced spicy lamb, the lamb was taken from the freezer to defrost last night from a batch that I had food prepped a couple weeks ago.
• 125g red Leicester cheese
• 30g radish
• 7g spring onions

All the ingredients were chopped and added to a mixing bowl with the lamb.

I added 2 tbsp avocado mayo to hold everything together giving the ingredients a good mix with a fork. Quick and easy as well as tasty – keto for the win.

Added 390ml coffee with 2 tbsp double cream.

   

Wednesday

Chicken doner for dinner this evening. Another easy dish here.

I picked up 1kg (2.2lbs) of boneless chicken thighs from my butcher with the skin left on, washed them and dried them off before drizzling with extra virgin olive oil.

I then sprinkled the following spices over the thighs on top of the extra virgin olive oil: garlic powder, onion powder, black pepper and sea salt (Use code: carriebrown for 15% discount!).

Using my hands I massaged the thighs so they could take on all the flavours of the spices. I covered the thighs and left in the fridge for a couple hours in order to allow the absorption of the flavours to continue.

Laid the thighs on a baking tray and cooked in a pre-heated for 25 minutes at 190c / 375f.

At 25 minutes I removed the thighs from the oven and using a skewer just checked that the fluid produced when piercing the thighs was clear confirming that they were cooked through.

In a mini food whizzer I placed 3 red Birdseye chili’s and 1 Scotch Bonnet chili with 1 tbsp of extra virgin olive oil. I blitzed the chili’s making a thin paste which I then added to 3 tbsp avocado mayo and fat from the baking tray to make a sauce to drizzle over the chicken doner meat.

Finally took a sharp cleaver and sliced through the thighs to produce bite sized pieces of chicken doner and covered in the sauce. I separated into four portions and froze three lots.

Thursday

Dinner this evening was a beef and a Chipotle chili cheddar cheese salad.

First the dressing:

• 2 tbsp extra virgin olive oil
• 5 tbsp lemon juice
• 1 tsp Dijon mustard
• sea salt to taste (Use code: carriebrown for 15% discount!)
• black pepper to taste
• a splash of water

Just mixed it all together.

The salad was made from the following ingredients:

• 132g Chinese leaf lettuce (Napa cabbage)
• 81g roast beef
• 60g Chipotle chili cheddar cheese
• 41g baby plum tomatoes
• 31g pili nuts dusted with turmeric
• 26g radish
• 20g spring onions

I washed everything that needed washing, chopped and diced it and added to a mixing bowl. Poured the dressing over the top and tossed the salad.

 

Friday

Tonight I made curry with

• 1 chicken breast (pre-cooked and shredded)
• 150g ground turkey
• 80g sliced chestnut mushrooms
• 100g Paneer cheese

I used a curry sauce that I had made earlier and froze, the sauce base was made with

• half an onion
• tomatoes(I used unsweetened tinned plum tomatoes)

which I fried gently in butter until the onions were cooked through.

I added

• 2 tbsp vindaloo spice mix
• 1 extra tsp of the following: turmeric, cumin, garlic, ginger and jalapenos

In a pan I cooked the chestnut mushrooms and ground turkey in 25g salted butter on a medium heat.

When the turkey had browned I added the curry sauce, shredded chicken and Paneer cheese.

Stirring occasionally I allowed all the ingredients to combine on a low heat for about 15 minutes before serving.

Really do enjoy curries, they are almost a distant relation to stews or thick soups. Proper winter food.

Saturday

Really wanted a lite snack before heading off to basketball today and here is what breakfast turned out to be

• 100g Stilton blue cheese
• 30g dry roasted salted almonds

Added 450ml coffee with 2 tbsp double cream and 1 tbsp mct oil and I was good to go.

  

 

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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.