Healthy American breakfast

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The meal: American breakfast

Much like an English fry-up, an American-diner breakfast tends to consist of cheap eggs and unhealthy trans fat-loaded meat. This home-made alternative uses quality ingredients and smart cooking techniques to help you achieve your gym goals and satisfy your taste buds.

The swap: White flour for wholemeal 

‘Pancakes are normally loaded with blood sugar-spiking white flour that encourages fat storage,’ says Gray. ‘Wholemeal flour reduces these and provides an extra hit of gut-protecting fibre.’

The bonus: More energy, less inflammation

Bacon provides plenty of energy-boosting vitamin B12, while eggs are rich in joint-soothing omega 3 fatty acids.

The recipe: (Serves 2)

4 rashers of unsmoked back bacon / 4 free-range eggs / 30ml semi-skimmed milk / 320g Cumberland sausage meat /4 spring onions, finely chopped / 100ml rapeseed oil / Maple syrup to serve / Salt and pepper to taste.

For wholemeal pancake batter: 230g wholemeal flour / ½tsp salt / 50g caster sugar / ½tsp bicarbonate of soda / 1tbsp baking powder / 530ml semi-skimmed milk / 2 free-range eggs

To make 

  • Thoroughly mix the sausage meat and the chopped spring onions together and season the mixture with salt and pepper to taste.
  • Divide the mixture equally into four and mould the pieces into round-shaped patties roughly 1cm high by 5cm wide.
  • Place them in the fridge for 10–15 minutes before cooking.
  • To make the pancakes, mix the ingredients for the batter together using a hand blender or whisk and pass them through a fine sieve.
  • Heat a little of the oil in a non-stick pan over a medium heat, then spoon about a quarter of the batter into the centre of the pan, creating a pancake roughly 1cm high and 5cm wide.
  • Lightly fry the pancake until it’s golden brown on one side, then flip it over and repeat on the other side.
  • Remove the pancake from the frying pan and place it on a plate. Repeat the process to make another three pancakes.
  • Grill the bacon and the sausage patties under a medium heat, turning halfway through, until heated through.
  • Whisk the eggs and the semi-skimmed milk together and season with a little salt and pepper. 
  • Place the egg mixture in a small, thick-bottomed saucepan and cook it over a medium heat, stirring until you have light, fluffy scrambled eggs.
  • Spoon half of the egg on each plate, along with two rashers of grilled bacon, two sausage patties and two pancakes.
  • Drizzle maple syrup over the pancakes and serve.
Former web editor

Between 2014 and 2015, Andre Jackson was the web editor of Men’s Fitness UK, which predated and then shared a website with Coach. A love for climbing ropes and boarding slopes, he doesn’t have the most traditional of workout plans but he’s obsessed with finding out how much protein he can get from everything. His favorite gym move is double wave battle ropes, his favorite sports are football and snowboarding, and his personal best is conquering a V6 bouldering climbing wall.