1Coat a 12-ounce microwave-safe coffee mug with cooking spray.
Add eggs and milk, and beat until blended.
Microwave on HIGH 45 seconds.
Take mug out of the microwave and stir.
Add cooked crumbled sausage or bacon or ham.
Place mug back into the microwave and cook for another 30 to 45 seconds longer, or until eggs are set.
Top with cheese and season with salt and pepper.
2Microwave ovens vary. Cooking times may need to be adjusted.
You can make it lower in fat by using a low fat cheese, skim milk, one whole egg and a three egg whites or 1/3 a cup of liquid egg whites.
Instead of cheese, add a few spoonfuls of salsa or add cooked small chunk potatoes to it as well.
You can eat the eggs right out of the mug or pop it out on a plate and serve with a couple of pieces of whole wheat toast.