Dairy-Free Cooked English Breakfast Fry-Up
A classic cooked breakfast featuring fried eggs, crispy bacon, rich baked beans, grilled tomato, and sautéed mushrooms cooked in olive oil.
Prep
5 min
Cook
15 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Claire + Lila
Claire created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
15 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Place a large non-stick skillet over medium…
- 01
Place a large non-stick skillet over medium…
Place a large non-stick skillet over medium heat and add 1 tsp of olive oil.
Tap card to mark done - 02
Add the bacon to the skillet once…
Add the bacon to the skillet once hot and cook for 3-4 minutes per side until crisp and browned. Transfer to a warm plate.
Look for: crisp and browned
Tap card to mark done - 03
Add the mushrooms and halved tomato face-down…
Add the mushrooms and halved tomato face-down into the remaining skillet oil. Cook for 4-5 minutes until mushrooms are golden brown and tomato is softened. Transfer to the plate.
Look for: mushrooms are golden brown and tomato is softened
Tap card to mark done - 04
Warm the baked beans in a small…
Warm the baked beans in a small saucepan over medium-low heat for 3 minutes until hot, stirring occasionally.
Look for: hot, stirring occasionally
Tap card to mark done - 05
Heat the remaining 1 tsp of olive…
Heat the remaining 1 tsp of olive oil in the skillet over medium heat. Crack the eggs into the pan and cook for 3 minutes until whites are set and yolks remain soft.
Look for: whites are set and yolks remain soft
Tap card to mark done - 06
Plate the eggs
Plate the eggs, bacon, mushrooms, tomato, and warm baked beans together. Serve hot.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
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