Well this is something that I kind of made up one morning.
Take 1 package of egg whites and pour them into an egg poacher
Start cooking the eggs and when they start to harden around the outside toss in cut up onion, peppers, mushrooms and a small chunk of low fat cheese.
Cook until the egg is good and solid. Toss on a plate and serve with 2 slices of whole wheat toast.
When you sink your fork into it. it's like a lava cake of cheese
This has saved me while dieting. It tastes better then any breakfast I've had and it has only about 200cal, 5g of fat and about 30g of protein.