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200 Calorie Hearty Breakfast on the Go: The 3 Minute Meal Plan

Updated on April 6, 2012


We’ve all heard the common saying, “Breakfast is the most important meal of the day.” But, what if you just don’t have time for breakfast? We all have lives, and let’s face it—sometimes you feel lucky just being able to throw on a dab of makeup before you bolt out the door, barely awake, without your coffee, or in my case, leaving your purse on the counter. How I’ve managed to do that more than once, I still don’t know. Or maybe you have the time for breakfast, but boring old cereal or oatmeal just isn’t cutting it and you end up feeling hungry again a half hour later, so what’s the point? We’ve all been there, but I have a solution.

If you can spare a few minutes in the morning, you can have a hearty filling breakfast for only 200 calories (give or take). This low calorie breakfast is an easy way to lose weight without dieting and an easy way to maintain your weight since eating every morning will jump-start your metabolism, which means you’ll burn more calories throughout the day. If you want a simple trick to speed up your metabolism, eat this 200 calorie breakfast meal within a half hour of waking up and drink at least 8 ounces of water within 10 minutes of waking up. Even if you aren’t weight conscious, who doesn’t feel great starting their day on the right track? By following these easy planning steps, you can make a delicious egg and cheese muffin sandwich and feel full for fewer calories without the guilt.


The Morning Muffin Sandwich:

English Muffin, Cheddar Cheese, Egg, Salt & Pepper

1. Cut your English muffin into two halves and place them into your toaster. Most English muffins will run you about 100 to 130 calories, so be conscious when selecting your brand at the store. I’d recommend Thomas Light English muffins for 100 calories. If you don’t like muffins, try pita bread, tortilla wraps, or wheat bread (ranging from about 80 to 120 calories depending on the brand). The toaster is the lengthiest part of the “cooking” process. Since most toasts take about two minutes, do something in the meantime if you’re short for time, such as: putting your shoes on for work, grabbing that favorite scarf, or go on to step two.

2. Crack an egg into a cereal bowl or any small bowl. Do not butter or grease the bowl beforehand. There is no need since it will not stick, so save those calories! Most eggs range from about 70 to 80 calories. Using a fork, beat the egg briefly until blended (the same way you would scramble an egg). When your English muffin is almost finished, pop the bowl in the microwave, yes the microwave. Trust me—it’s safe and surprisingly fast. All microwaving times will vary, but if you feel your microwave is average like mine, heat the egg for 20 seconds. Once completed, heat the egg for an additional 20 seconds. Do NOT heat the egg 40 seconds continuously unless you want it to blow up. While its cooking, if you ever hear a pop, just shorten your increments to avoid a mess. If this worries you, just start with increments of 10 seconds until you find the perfect cooking combo.


Your raw egg, ready to be microwaved
Your raw egg, ready to be microwaved

3. Once your egg is fully cooked, remove your muffin slices from the toaster and place half a piece of reduced fat cheddar cheese on one side of the toast. Reduced fat cheddar cheese, with brands such as Sargento, will run you about 30 calories for half a slice. If you don’t like cheddar, Sargento has several varieties of low fat options to meet your preference. If you aren’t concerned with calories, go crazy and make it as cheesy as your little heart desires. There is no need to microwave the cheese on the bread or the cheese on the egg since the heat of both the egg and the bread will melt it to perfection.

4. Remove your egg from the microwave. You’ll notice at this point your egg is a perfect circle. Using your folk, gently glide around the edge of the egg and scoop. It will lift with ease and place it directly on top of your cheese. Salt and pepper your egg to taste if preferred and top your sandwich off with the remaining piece of toast. Enjoy!

Gently lifting the edges of your egg
Gently lifting the edges of your egg
Scooping your egg
Scooping your egg

5. If you want to make your breakfast even heartier, add 1 minute onto your meal plan and after step one, microwave one piece of turkey bacon (do this before microwaving your egg). Be aware when buying turkey bacon in stores since some turkey bacon has just as much fat and calories as real bacon. You might as well just have real bacon at that point, right? Butterball Turkey Bacon is fabulous and will run you only 25 calories and 1.5 grams of fat per slice. Microwave one piece on a paper towel for 45 seconds (adjust cook time if needed). Again, if you could care less about calories or fat, or maybe you’re just in the mood to spurge, use real bacon. It does do wonders. Or, if you’re in the mood for spice, splash some salsa or hot sauce on that sandwich. Most hot sauce is calorie-free so why not indulge?

The Morning Muffin featured with turkey bacon
The Morning Muffin featured with turkey bacon

I hope you enjoy your sandwich! I’ve been eating my Morning Muffin almost every day now for at least the last 7 years. It’s a very simple way to a fast, low calorie breakfast for just 200 calories! Having once had a weight problem myself, I can honestly tell you this is the easier way to keep the weight off or lose a few pounds without feeling like you’re starving yourself. For more tricks of the trade when it comes to low calorie breakfast recipes, and for healthy eating plans and tips, check out my other easy meal plans and low calorie meals.

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    • Ask Ashley profile image
      Author

      Ask Ashley 4 years ago from California

      Thank you, Carol. I appreciate the vote up. I eat this almost daily. :)

    • carol7777 profile image

      carol stanley 4 years ago from Arizona

      This is a pretty creative breakfast idea and I love the low calorie content. Thanks for sharing this and I am voting up for all those people who will joy at having a low calorie muffin and egg sandwich.

    • Ask Ashley profile image
      Author

      Ask Ashley 4 years ago from California

      Hahaha! Yep, salsa gives our simple foods a little extra kick without the guilt. :)

    • vibesites profile image

      vibesites 4 years ago from United States

      Salsa... great idea! Why didn't I think of that before? I'll definitely try it. Thanks for sharing! :)

    • Ask Ashley profile image
      Author

      Ask Ashley 4 years ago from California

      You definitely should! It's super easy, fast and filling. :)

    • dobo700 profile image

      dobo700 4 years ago from Australia

      This sounds really nice, I'll have to give this one go

    • Ask Ashley profile image
      Author

      Ask Ashley 5 years ago from California

      A great tip for enhancing this meal. Thank you!

    • Rolly A Chabot profile image

      Rolly A Chabot 5 years ago from Alberta Canada

      Hi Ashley... I love these... been making them for years... a little different twist I have added is a few tablespoons of your favorite sallad dressing the beat the egg...

      Hugs from Canada

    • Ask Ashley profile image
      Author

      Ask Ashley 5 years ago from California

      Haha. Looks can be deceiving. It tastes great though.

    • Kiwi Max profile image

      Max Zvyagintsev 5 years ago from New Zealand

      I gotta tell you Ashley, probably not the most attractive sandwitch, but it sounds delicious!

    • Fred Smedley profile image

      Fred Smedley 5 years ago from Devon, United Kingdom

      Ask Ashley

      OK, look forward to it. Gonna follow ya!

    • Ask Ashley profile image
      Author

      Ask Ashley 5 years ago from California

      Thank you alocsin and Fred Smedley for the feedback!! Fred, I do plan to continue hubs on easy meal plans for less calories, but my next hub in the works is on energy drinks. :)

    • Fred Smedley profile image

      Fred Smedley 5 years ago from Devon, United Kingdom

      Fantastic, simple and nutritious. Will definitely be giving this a try. Can't wait for some more of the same from you. Welcome from one brand new hubber to another.

    • alocsin profile image

      alocsin 5 years ago from Orange County, CA

      Looks delicious and I like all the pictures you attached to it. Voting this Up and Useful.

    • Ask Ashley profile image
      Author

      Ask Ashley 5 years ago from California

      Thanks wwolfs! :)

      @Patty Inglish, glad to hear you found your perfect microwaving combo! I've definitely blown up my share of eggs. Haha. :)

    • Patty Inglish, MS profile image

      Patty Inglish 5 years ago from North America

      Wonderful Hub. I found that 20 or 25 seconds works for this microwave. 30 and Kaboom!

    • profile image

      wwolfs 5 years ago

      Your morning muffin looks tasty and a quick breakfast for someone in a hurry. It's a great first hub. Welcome to HubPages!

    • Ask Ashley profile image
      Author

      Ask Ashley 5 years ago from California

      @LGrey, it's so true. I didn't realize my little sandwich cooking method was different until a few friends pointed it out. Welcome to Hubpages as well! :)

      @fastfreta, thank you for the feedback and the vote! :)

    • fastfreta profile image

      Alfreta Sailor 5 years ago from Southern California

      Hey I really like this microwave egg cooking suggestion. Very good hub also. Welcome to HubPages, have fun and continue to write. Voted up, useful, interesting.

    • LGrey profile image

      LGrey 5 years ago from Alabama

      This is great! I am going to try it soon. I am always running out the door in such a rush. This would be the perfect breakfast. Awesome first hub. I am new here too. Isn't it fun getting to share your wisdom with the world?Good luck! You are off to a great start.

    • Ask Ashley profile image
      Author

      Ask Ashley 5 years ago from California

      LOL RedElf! Thanks for the laugh and feedback. :)

    • RedElf profile image

      RedElf 5 years ago from Canada

      Welcome to HubPages. You are certainly off to a good start! Actually, I would chat longer but I have to satisfy my sudden craving for a home-made breakfast sandwich :D

    • Ask Ashley profile image
      Author

      Ask Ashley 5 years ago from California

      Thanks AEvans and moonlake! I appreciate your feedback and your votes!! Hope you both try it. :)

    • moonlake profile image

      moonlake 5 years ago from America

      I love this kind of sandwich and it so nice that it's 200 calories. Welcome to Hubpages. Voted up.

    • AEvans profile image

      Julianna 5 years ago from SomeWhere Out There

      Not only does it look scrumptious and is low on calories, but it will also be easy to make. Voted up and shared. :)

    • Ask Ashley profile image
      Author

      Ask Ashley 5 years ago from California

      Thanks Sadie14! I'll be sure to follow you as well.

    • Sadie14 profile image

      Brittany B 5 years ago from U.S.

      Great hub and welcome to hubpages! This is an awesome first hub! I look forward to reading more from you :)

    • Ask Ashley profile image
      Author

      Ask Ashley 5 years ago from California

      Thanks for the feedback everyone! I appreciate it. :)

    • Rochelle Frank profile image

      Rochelle Frank 5 years ago from California Gold Country

      This is a great easy idea. A little protein in the morning, without a lot of extra fat, is a good way to start the day. Welcome to HP!

    • mistyhorizon2003 profile image

      Cindy Lawson 5 years ago from Guernsey (Channel Islands)

      That looks yummy, and as we don't have a McDonalds here on Guernsey I might just have to give it a try :)

    • Dorsi profile image

      Dorsi Diaz 5 years ago from The San Francisco Bay Area

      Awesomeness! I have been eating McDonald's for WAY too long. I need to try this....

      Thanks and welcome to HubPages!

    • profile image

      summerberrie 5 years ago

      Thanks Ashley for the breakfast tip! It will be perfect for my Weight Watchers diet.

    • Ask Ashley profile image
      Author

      Ask Ashley 5 years ago from California

      Haha. Thanks Luis. :)

    • LuisEGonzalez profile image

      Luis E Gonzalez 5 years ago from Miami, Florida

      Excellent idea for the egg sandwich;quick and delicious

      Welcome to our family

    • Ask Ashley profile image
      Author

      Ask Ashley 5 years ago from California

      Thanks, Dale! I appreciate it.

    • Dale Hyde profile image

      Dale Hyde 5 years ago from Tropical Paradise on Planet X

      Nice hub and a grand sounding idea. :) Now I am hungry! :) Voted up. :) Welcome to HubPages!

    • Ask Ashley profile image
      Author

      Ask Ashley 5 years ago from California

      @Shanna, I hope you enjoy it! I do like oatmeal too, but this just gives you another quick and easy option. Thanks the feedback. :)

      @IzzyM, it's soooo easy...that is, as long as you have a toaster and microwave. haha

    • IzzyM profile image

      IzzyM 5 years ago from UK

      This looks very tempting, and easy to prepare, thanks :)

    • Shanna11 profile image

      Shanna 5 years ago from Utah

      Mmm yum! This is perfect for me- I live in a dorm and I've been searching for quick, low-calorie breakfasts that can be made in a microwave or toaster. And it looks so tasty! Awesome!

      ...Although I object to the boring oatmeal statement. Oatmeal is the staple of my diet. I eat it with everything. :) Welcome to Hubpages!

    • Ask Ashley profile image
      Author

      Ask Ashley 5 years ago from California

      Thanks Shadesbreath! It actually tastes better than an Egg McMuffin too. If you have the fast food bug, this is definitely a healthier alternative you can do at home. So save your money and those calories! :)

    • Shadesbreath profile image

      Shadesbreath 5 years ago from California

      It's like an Egg McMuffin with 33% less calories and no need to go to McDonalds and wait in the drive-thru line. This is win!