Consider the Egg McMuffin meal, which is a bundle of an Egg McMuffin, hash browns, and a small coffee.
That comes to 455 calories, 49g carbs (3g of which are sugar), 21g fat, 19g protein, 4g fiber, 1090mg sodium, and 250mg cholesterol.
That's 40% of calories from carb, 43% from fat, 17% from protein. That mix is fine on the carbs, a little high on the fat, and a little low on the protein.
The cholesterol is high (over 80% of the RDA for a 2000 calories diet), but for most people dietary cholesterol doesn't have much affect on blood cholesterol so this is only an issue for some.
The sodium is a little under 50% of the RDA for a 2000 calorie diet, so might be something to think about in conjunction with your lunch, dinner, and snacking plans for the rest of the day.
That's the key here. For most people there is no need to have every item of every meal or snack be nutritionally great in every way. Things just need to not be so far out of whack that they will cause immediate harm (e.g., not cause a large spike in blood sugar if that is something your body has trouble handling well).
What you need is for the average over time to be good, where the amount of variation you can have over the averaging period is larger the shorter the averaging period.
That comes to 455 calories, 49g carbs (3g of which are sugar), 21g fat, 19g protein, 4g fiber, 1090mg sodium, and 250mg cholesterol.
That's 40% of calories from carb, 43% from fat, 17% from protein. That mix is fine on the carbs, a little high on the fat, and a little low on the protein.
The cholesterol is high (over 80% of the RDA for a 2000 calories diet), but for most people dietary cholesterol doesn't have much affect on blood cholesterol so this is only an issue for some.
The sodium is a little under 50% of the RDA for a 2000 calorie diet, so might be something to think about in conjunction with your lunch, dinner, and snacking plans for the rest of the day.
That's the key here. For most people there is no need to have every item of every meal or snack be nutritionally great in every way. Things just need to not be so far out of whack that they will cause immediate harm (e.g., not cause a large spike in blood sugar if that is something your body has trouble handling well).
What you need is for the average over time to be good, where the amount of variation you can have over the averaging period is larger the shorter the averaging period.