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In 2 minutes flat you can have a hearty breakfast or snack that ranges in calories from 100-235. Its simple.I used 1 Large Egg and 2 Large Egg Whites with one piece of Skinny Cow Lite Swiss Cheese.Spray your microwaveable mug and add your eggs and whites, stir, crumble up your cheese and add to mug.Microwave for 1 minute.Stir gentlyMicrowave for another 25-35 seconds.REMEMBER, everyone's microwave