every dietitian I've ever seen (3 of them, I think?) have said Egg McMuffins aren't a bad choice. Egg - cheese - Canadian bacon (a lean ham). Lots of protein, and 300 kcal. If you're doing low carb, just don't eat the top part of the English muffin. Of course, this isn't a great choice if you're early out, but for those of us pretty far out (or in maintenance, like me), you could do a lot worse.