Recipes · English · Breakfast
Full English Breakfast
One serving has 1,263 kcal and 54 g protein, and at least a fifth of a woman's daily need of vitamin D (D2 + D3) (176%), selenium (154%), riboflavin (122%), choline (110%), phosphorus (105%) and cobalamin (102%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (701 g)
- Difficulty: Easy
- Diets: Low carb, High protein
- Contains: beef, dairy, egg, gluten, pork
Ingredients
- 100 g Egg, whole, raw
- 100 g Sausage, breakfast sausage, beef, pre-cooked, unprepared
- 60 g Pork, cured, bacon, unprepared
- 100 g Beans, baked, canned, no salt added
- 120 g Tomatoes, raw
- 100 g Mushroom, white, exposed to ultraviolet light, raw
- 100 g Bread, whole grain white
- 10 g Butter, NFS
- 10 g Olive oil
- 1 g Spices, pepper, black
Method
- Prepare Ingredients Lay out all ingredients for easy access. Halve the tomato and clean the mushrooms.
- Cook the Sausages Heat 5g of cooking oil in a large skillet over medium heat. Add the sausages and cook for 10 minutes, turning occasionally, until browned and cooked through. Remove and set aside.
- Fry the Bacon Add the bacon slices to the skillet and fry for 2-3 minutes on each side or until crispy. Remove and set aside.
- Cook the Mushrooms and Tomato In the same skillet, add a small drizzle of oil if needed. Place the mushrooms and tomato (cut side down) into the skillet. Cook the mushrooms for 5 minutes, stirring occasionally, and the tomato for 3 minutes, until softened. Remove and set aside.
- Warm the Baked Beans Pour the baked beans into a small saucepan and heat over low-medium heat for 3-5 minutes, stirring occasionally.
- Fry the Eggs Add a teaspoon of oil or butter to the skillet. Crack the eggs gently into the pan and fry until the whites are set and yolks are runny (about 3-4 minutes). Season with a pinch of salt and pepper.
- Toast the Bread Toast the bread slices until golden. Spread butter on top for added flavor.
- Assemble and Serve Arrange all the components on a large plate: sausages, bacon, eggs, mushrooms, tomato, baked beans, and toast. Serve hot with a cup of coffee or tea.
- Chef's Notes Customizable Protein: Swap pork sausages and bacon for turkey or vegetarian options for dietary needs. Mushroom Options: Use portobello mushrooms for a heartier texture. Toast Alternatives: Try sourdough or gluten-free bread as substitutes.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 1,263 kcal | 60% |
| Carbohydrates | 77.5 g | |
| Water | 475 mL | |
| Fiber | 17.4 g | 59% |
| Protein | 53.7 g | 112% |
| Tryptophan | 0.12 g | |
| Threonine | 0.5 g | |
| Isoleucine | 0.46 g | |
| Leucine | 0.94 g | |
| Lysine | 0.95 g | |
| Methionine | 0.26 g | |
| Cystine | 0 g | |
| Phenylalanine | 0.6 g | |
| Tyrosine | 0.39 g | |
| Valine | 0.54 g | |
| Histidine | 0.35 g | |
| Fat | 82.5 g | |
| Monounsaturated | 34.9 g | |
| Polyunsaturated | 9.8 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 6.8 g | |
| Saturated | 29 g | |
| Trans-Fats | 1.3 g | |
| Cholesterol | 535 mg | |
| Calcium | 842 mg | 84% |
| Copper | 0.85 mg | 94% |
| Iron | 9.6 mg | 53% |
| Magnesium | 119 mg | 39% |
| Manganese | 0.36 mg | 20% |
| Phosphorus | 732 mg | 105% |
| Potassium | 1,543 mg | 33% |
| Selenium | 84.7 µg | 154% |
| Sodium | 1,959 mg | |
| Zinc | 7.1 mg | 89% |
| Thiamin (vitamin B1) | 1.1 mg | 99% |
| Riboflavin (vitamin B2) | 1.3 mg | 122% |
| Niacin (vitamin B3) | 14.1 mg | 101% |
| Pantothenic acid (vitamin B5) | 2.2 mg | 43% |
| Pyridoxine (vitamin B6) | 0.78 mg | 60% |
| Folate (vitamin B9) | 255 µg | 64% |
| Cobalamin (vitamin B12) | 2.5 µg | 102% |
| Choline | 469 mg | 110% |
| Vitamin A | 324 µg | 46% |
| Vitamin C | 44 mg | 59% |
| Vitamin D (D2 + D3) | 1,056 IU | 176% |
| Vitamin E | 5 mg | 33% |
| Vitamin K | 22.7 µg | 25% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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