I make sausage, egg, and cheese "muffins" using Nature's Own Sandwich Rounds, Honeysuckle White Turkey Breakfast Sausage, Egg Beaters, and Kraft 2% Singles.
Calories per "Muffin" - 355
Nature's Own Sandwich Rounds - 100 calories
Sausage - 1/6 of roll is 100 calories, but I use 1/4 and smash it into a big patty which makes it 150 calories.
Egg Beaters - I use a whole small container which is 60 calories
Kraft 2% Singles - 45 calories
I cook all my sausage patties at the same time, refrigerate, and then just microwave them as needed. I also nuke my EB in a small bowl. This makes them the perfect size for my sandwich rounds.
Your body is the baggage you must carry through life. The more excess baggage, the shorter the trip. --Arnold H. Glasow