2/3 cup egg substitute scrambled with 1 tablespoon shredded low fat Cheddar cheese, 2 slices cooked and chopped turkey bacon and 2/3 cup low fat cottage cheese; serve with 1 apple Per Serving: 412 Calories; 13g Fat; 45g Protein; 27g Carbohydrate; 4g Dietary Fiber; 35mg Cholesterol; 1320mg Sodium.