700 Calorie Breakfast: Eggs, Sausage, Pancake

By : | Comments Off on 700 Calorie Breakfast: Eggs, Sausage, Pancake | On : October 15, 2014 | Category : 700 Kcal Meals, Breakfast, Diet, Dieting

Fried Eggs and Sausage Breakfast

A 700 calorie breakfast can be a large, nutritious breakfast, unless you dine or buy it from a fast food restaurant.

Breakfast biscuits have become as common as breakfast burritos. They are flavorful and seem relatively harmless even though they are high in carbohydrates, saturated. fat and sodium.

One example is this sausage and egg biscuit. The website and menu board photo makes it appear like a work of art. The actual product doesn’t quite live up to the photo.

Fast Food Sausage Egg Biscuit

Actual biscuit is smaller than it appears in the photo.

According to the restaurant website, this breakfast biscuit:

  • Serving size: 185 g (6.5 oz)
  • 620 calories
  • 17 g saturates fat
  • 6 g trans fat (yes it has trans fat)
  • 1430 mg sodium
  • 38 g carbohydrates
  • 3 g fiber
  • 19 g protein

This biscuit must have been on a diet. My sample weighed in at 5.9 oz (166 g). Let’s assume somewhere out there they weight 6.5 ounces and provide 620 calories.

The fact it has 6  grams of trans fat should warm everyone to skip this product. But many diners don’t check the nutrition information.

Here are two home cooked meals you can enjoy for breakfast, lunch, or dinner with zero trans fat.

  • 2 large eggs fried in less than one teaspoon (5 ml) of butter
  • 1 Whole wheat English muffin
  • 2 oz (56 g) homemade sausage (precooked weight
  • About 1/2 cup (105 g) grapes

Homemade Sausage Egg Muffin Breakfast

  • Serving size: 305 g (10.7 oz)
  • 560 calories
  • 11 g saturates fat
  • 0 g trans fat
  • 585 mg sodium
  • 44 g carbohydrates
  • 5 g fiber
  • 28 g protein

Comparison To Egg-Sausage-Cheese Biscuit

  • Almost 40 percent more food
  • 35 percent less saturated fat
  • 60 calories less
  • 60 percent less sodium
  • Almost twice the fiber
  • 30 percent more protein

This meal has less fat, no trans fat and more protein. Since it has two large eggs, it has about 480 mg of cholesterol. More than twice the cholesterol in the biscuit. Resent research indicates saturate and trans fat are greater risk factors for heart disease not cholesterol.

It you want to add a little sweetness to your meal:

Homemade sausage, egg, Pancake Breakfast

Substitute one homemade buttermilk pancake (58 g) for the English muffin.

  • Serving size: 270 g (9.6 oz)
  • 540 calories
  • 11 g saturates fat
  • 0 g trans fat
  • 570 mg sodium
  • 37 g carbohydrates
  • 1 g fiber
  • 26 g protein

You have 100 g (3.5 oz.) more food, less saturated fat, sodium and more protein.

If you think the above breakfast is possible on a busy schedule. it isn’t. You can make pancakes and sausage patties in advance and freeze them. The thaw in a matter of minutes and while you are re-heating them in your toaster oven or microwave oven make fried eggs and add one-half to one cup of fruit.

Click on the links below for recipes:

Fried eggs

Buttermilk pancakes

Italian Sausage

At 540 and 560 calories, you can add coffee with cream and sugar for a meal under 700 calories.