Canadian bacon (no hormones, steroids, or nitrites) - protein
Spinach - calcium
Butternut squash (pre-cut, frozen raw) - beta carotene and folate
Dulse flakes - iodine
How long did it take you to travel to the place where you bought a muffin?
How long did it take you to stand in line to order and purchase the muffin?
What were the muffin's effects on your body? How much nutrition did it contain?
Compare the breakfast here and see which is more advantageous to your health and less time consuming.
It is the daily consistent efforts that will get you the results you're looking for.
This was a small portion but you can certainly make it larger according to what will satisfy your appetite. Enjoy!