Full American Breakfast

A full American or British breakfast usually consists of:

  • Eggs
  • Bacon and or sausage
  • Toast with butter or jam
  • Fried potatoes
  • Coffee or tea

Homemade Full American Breakfast

There are many variations using these ingredients. The eggs can be fried, scrambled or poached. An English muffin may replace toasted sliced bread. Aside from the fried potatoes, it is a quick and easy breakfast to prepare.

A really full American breakfast includes pancakes or waffles. Usually, they do not replace the toast, but are in addition to the toasted bread. If you eliminate the pancakes with its high calorie butter and maple or maple or pancake syrup (high fructose corn syrup), a full American breakfast can be filling and provide less calories than many fast food breakfast burritos, muffin and biscuit sandwiches.

Fast Food Egg Muffin Sandwich

McDonald’s Egg McMuffin®

On the light side there is the McDonald’s Egg McMuffin. About a 5 ounce sandwich with 290 calories, 5 grams of saturated fat and 740 mg of sodium. That’s if you eat just one. Eating two sandwiches provides 580 calories.

For a real deal, you can buy two McDonald’s Sausage McMuffin® with egg that weights in at 5.7 ounces 470 calories, 12 grams of saturated fat and 830 mg of sodium each. That is 11.4 ounces of food with 940 calories, 24 grams of saturated fat and 1,660 grams of sodium.

Breakfast Burrito

Jack In The Box’s Grande Sausage Breakfast Burrito®

For a real heart wrenching breakfast, you can order Jack In The Box’s Grande Sausage Breakfast Burrito®. Yes, this is what one really looks like. You would never guess based on their website and menu board photo.

This 13.4 ounce burrito has 1,044 calories, 20 grams of saturated fat, 2,131 grams of sodium and measly 5 grams of fiber. You do get 36 grams of protein. But that is not impressive considering the number of calories and amount of sodium.

Homemade Breakfast Burrito

Homemade Ham & Cheese Breakfast Burrito®

This homemade ham and cheese breakfast burrito provides 8 ounces of food for about 390 calories, 7 grams of saturated fat and 1,300 mg of sodium. Most of the sodium is from the ham and flour tortilla.


Meal Description

(click on links for recipes)

2 large eggs, fried, scrambled or poached (3.5 oz., 100 g)

English muffin (2 oz., 60 g)

Hash browned potatoes (2.5 oz., 72 g)

Bacon (0.6 oz., 16 g)

Strawberry jam/preserves (0.7 oz., 20 g)

Beverage: water, coffee or tea


  1. Hash browned potatoes can be made ahead and reheated.
  2. Bacon can be precooked and reheated.
  3. Muffin can be plain or toasted. Equivalent amount of sliced bread can be substituted.
  4. Prepare eggs anyway desired. For poached eggs subtract 35 calories.
  5. Use any flavor jam or preserves.
Meal Calories
Food Calories
Beverage 0-52
Bacon 85
Eggs 144-175
Hash Browned Potatoes 135
English Muffin 140
Strawberry Jam  50
Total 554-637

NOTE: Food calories are rounded to whole numbers and can vary by a couple calories from the total calories.

The lower calorie range assumes poached eggs and drinking water while the higher value is for fried eggs and coffee or tea with milk and sugar.

Nutrient Percentages
Nutrient Percent of Calories
Carbohydrates 42%
Total Fat 40%
Saturated Fat 14%
Protein 18g

This full American breakfast without pancakes and syrup provides about the same number of calories from carbohydrates and fat. This is a low fiber meal since 60% of the calories are from fat and protein. Add a piece of fruit increases carbohydrates and fiber while adding 100 or less calories.

Meal Nutrition Facts
Serving Size 265g (9.4 oz)
Calories 645
Calories From Fat 260
Total Fat 29g
Saturated Fat 10g
Trans Fat 0g
Cholesterol 455mg
Sodium 805mg
Carbohydrates 68g
Dietary Fiber 2g
Sugar 23g
Added Sugar 20g
Protein 29g
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