One thing I make from time to time is a veggie style hash
Saute onions, garlic in a bit of stock or water. Dump in some Broccoli slaw and saute for a few minutes. Add in some diced cooked potato, diced meat (I usually use canadian bacon) sauted mushrooms, spinach.. etc.. whatever veggies float your boat, add in spices and a little egg white to bind. You can add in some low fat/non fat cheese here too. I usually stir in a few spoons of fat free cream cheese. Put all this in a pan and bake at 350 for about 30-40 minutes. I made this in advance so in the mornings I just nuke a hunk. I serve mine with some spicy salsa.
It's funny you mention a Mcmuffin because I make those as well, except I add veggies to the egg mixture first and use ff cream cheese instead of sliced. Red pepper spread is wonderful on these as well, IMHO.
Oatmeal and cottage cheese pancakes are also good and can be made ahead and nuked.
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