According to MFP a sausage, egg and cheese McMuffin is 450 calories...just for one. Yikes!
This morning I made my own for less than 300 calories.
I used a Thomas High Fiber English Muffin - 100 calories, 1 Egg(baked in the oven in a cupcake pan) - 70 calories, Tennessee Pride Turkey Sausage - 50 calories, Half a Slice of Velveeta Cheese - 30 calories, Half a triangle of Laughing Cow Cream Cheese - 23 calories and a dash of salt and pepper for a total of 273 Calories! Way better than the 450 fatty calories! Of course you could do without both types of cheese I used but I like some flavor.
And I added 1 cup of Minute Maid Light 1/2 Calorie Orange Juice - 50 calories.
Total Breakfast was 323 calories. Yes please!