2 slices hearty whole weat bread toasted: 200 cal
1/4 cup egg whites "fried" with cooking spray: 30 cal
1 oz smoked lean ham: 25 cal
1 laughing cow cheese wedge: 35 cal
Total = 290 calories
You can lower it more by choosing a different bread, but what I liked about it was that the sandwich felt very hearty and it made me feel full and very satisfied.