This is my daily fix... I change it up on the weekends but M-F:
1 large egg= 70
1 whole wheat orowheat english muffin= 150
1 slice of reduced fat provolone cheese= 50
Total 270 calories, including a healthy shake of black pepper, my condiment of choice.
I use a microwave egg poacher for this. It works fantastically, and I get my breakfast sandwich fix. I love Whataburger (out here in Texas, not sure if it goes beyond here) Breakfast on a Bun (BOB) with sausage egg and cheese on a little white bun. This is my alternative and is pretty tasty!