I actually make my own at home. I use whole wheat english muffins, a microwaved egg, and a slice of ham, but no cheese. That cuts down the fat, and adds some complex carbs. It takes two minutes (toasting the muffin takes the most time), and it keeps me from eating the hash browns at McD's. Before I learned I had diabetes, I used to love the Sausage McMufin, but my diet is pretty strict now.
I will admit to visiting BK occasionally, but I've changed from Whoppers to the Whopper Jr. And I get a salad with my meal instead of fries. No more spuds for this cowboy!