Thick-cut bacon, eggs, whole-grain toast and a mug of freshly brewed coffee.

A Simple Breakfast

  • Servings: 1
  • Difficulty: Easy
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Bacon, eggs, toast and a mug of freshly brewed coffee.

Based on the information I compiled from FatSecret my breakfast had about 507 calories, 24.77g of carbohydrate, 30.58g of protein, and 32.94g of fat.


  • 2 slices Dave's Killer Bread Thin-Sliced Organic Bread 21 Whole Grain & Seeds
  • 3 slices Farmland Foods Thick Sliced Bacon
  • 2 large eggs


  1. Heat the oven to 400°F.
  2. Arrange the bacon slices in one layer on top of the oven rack.
  3. Position the oven rack in the lower third of the oven.
  4. Bake until the bacon is golden brown and crispy, 12 to 20 minutes. The exact baking time will depend on the how thick your bacon is and how crisp you like it.
  5. Remove bacon from oven and set aside on a paper towel to cool.
  6. Re-use some of the bacon greases and add to a cast iron skillet on medium-low heat.
  7. Beat the eggs with a whisk.
  8. Scramble eggs in cast iron skillet.
  9. Make toast.
  10. Make coffee.

bacon, eggs, muffin, plate, healthy

Breakfast is commonly referred to as the the most important meal of the day. There is no scientific basis for that statement but some research indicates that having breakfast may lower risk of metabolic disorders and cardiovascular diseases. Some kind of breakfast is better than no breakfast.

Growing up in the West Indies, visiting my grandmother in the Grenadines meant a breakfast of fresh oven-baked bread or fried “cou-cou”, a fried “sprat”, and a large enamel mug of “cocoa tea” (hot cocoa1). That was my favourite break especially the fried cou-cou2. Delicious.

On the island of St. Vincent where I was born, we would sometimes have bread with salted butter and English black pudding. Sometimes we ate roast breadfruit, fried and slathered with salted butter, fried sprat, and a few slices of fried sweet plantain.

These were hearty meals meant to get one going for a day of work.

I’ve now lived in the United States for over thirty years, most of that time in New Jersey. Black pudding is difficult to find in New Jersey. So are sweet plantains, sprat, cou-cou and breadfruit. I’ve had to adapt to my breakfast.

My current favourite homemade breakfast is thick-cut bacon cooked in the oven at 204ºC (~400ºF) for twenty minutes, with eggs cooked in the bacon fat, and a double protein Thomas’ English muffin.

That’s 27g of carbohydrates, 20g of protein, and 24g of fat. Healthy.

Created by photographer Frank Jansen, the Tuesday Photo Challenge is a weekly theme-based challenge for photographers of all kinds to share both new and old photography.

  1. Cocoa nibs ground up and mixed with spices like cinnamon and nutmeg, then rolled into tube-like cocoa sticks. The stick is ground up or boiled into hot milk and served in a mug. 
  2. Cou-cou, coo-coo (as it is known in the Windward Islands), or fungi (as it is known in the Leeward Islands and Dominica) makes up part of the national dishes of Antigua and Barbuda, Barbados, British Virgin Islands and the U.S. Virgin Islands. It consists mainly of cornmeal (corn flour) and okra (ochroes).