Here is an easy recipe for you. I usually have all the ingredients on hand. I have actually used low sodium deli meats instead of the Canadian bacon and it is still yummy.
1 egg ( I put in Microwave)
1 slice of Canadian bacon
1 slice of tomato
1 toasted whole-wheat Enlish muffin
1 Tbsp reduced fat cheese
326 calories, 24 g protein, 30 g carbs, 13 g fat, 5 g fiber