Calories: 350-400
Total Fat: 25-30g
Saturated Fat: 10-12g
Cholesterol: 200-250mg
Sodium: 800-1000mg
Total Carbohydrates: 20-25g
Dietary Fiber: 1-2g
Sugars: 2-3g
Protein: 20-25g

Breakdown by ingredient

• • Sausage (2 oz): 150 calories, 10g protein, 12g fat
  • Egg (1 large): 70 calories, 6g protein, 5g fat
  • American cheese (1 oz): 100 calories, 6g protein, 8g fat
  • Muffin (1): 100-150 calories, 2-3g protein, 2-3g fat

Macronutrient distribution

• • Carbohydrates: 25-30%
  • Protein: 30-35%
  • Fat: 40-45%

Vitamins and Minerals

• • Vitamin B12: 20% DV
  • Vitamin D: 10% DV
  • Calcium: 15% DV
  • Iron: 10% DV
  • Sodium: 35% DV

Health considerations

• • High sodium content
  • High saturated fat content
  • Cholesterol content

Variations:

• • Use whole wheat muffin: +2g fiber, -50 calories
  • Choose turkey sausage: -50 calories, -5g fat
  • Use egg whites instead of whole egg: -50 calories, -5g fat
  • Substitute American cheese with cheddar or Swiss: -50 calories, -5g fat