Healthy Fast Food Meal Choices! Under 500 calories – McDonalds, Subway, & more! - Mind Over Munch

Ingredients

• 2 large egg whites Egg Whites (separated from eggs, room temperature)
• 1 piece English Muffin (split, whole‑wheat if available)
• 1 slice Low‑Fat Cheddar Cheese (about 1 oz, reduced‑fat)
• 1 slice Canadian Bacon (or Turkey Bacon) (lean, low‑sodium)
• 0.5 medium apple Apple (cored and sliced for fruit side)
• 0.5 cup Mandarin Orange Segments (drained, no added sugar)
• 1 tsp Cooking Spray (non‑stick spray for skillet)
• a pinch Salt (optional, to taste)
• a pinch Black Pepper (optional, to taste)

Instructions

1. Prepare Fruit Side

   Core the apple and slice into thin wedges. Drain the mandarin orange segments and set aside.

   Time: PT3M

2. Whisk Egg Whites

   Place the two egg whites in a mixing bowl and whisk until slightly frothy; add a pinch of salt and pepper.

   Time: PT2M

3. Toast English Muffin

   Split the English muffin and toast in a toaster or under a broiler until golden brown.

   Time: PT2M

4. Cook Canadian Bacon

   Heat the skillet over medium heat, spray with cooking spray, and cook the bacon slice for about 1‑2 minutes per side until heated through.

   Time: PT2M

   Temperature: medium heat

5. Cook Egg Whites

   Reduce heat to medium‑low, add a quick spray of cooking spray, pour the whisked egg whites into the skillet, and cook, gently folding, until just set but still fluffy (about 2‑3 minutes).

   Time: PT3M

   Temperature: medium‑low heat

6. Assemble the McMuffin

   On the bottom half of the toasted muffin, layer the cooked bacon, the fluffy egg white, and the cheese slice. Top with the muffin crown.

   Time: PT2M

7. Serve

   Plate the assembled muffin alongside the apple slices and mandarin orange segments. Enjoy immediately.

   Time: PT1M

Nutrition Facts

Calories

310

Protein

17 g

Carbohydrates

41 g

Fat

8 g

Fiber

4 g