For a simple, protein-rich breakfast, over-easy eggs are a great choice. No need to even light up the stove—you can cook them up quickly in the microwave if you'd like.
Grease a shallow microwave-safe dish with oil or butter.
Crack the egg into the dish.
Pierce the center of the yolk with the very tip of a toothpick to break the surface tension and prevent an explosion in the microwave.
Season the egg with salt and pepper.
Cover the dish with a piece of plastic wrap to trap steam so the egg cooks evenly on the top and bottom.
Microwave the egg at half power for approximately 2 minutes or until the egg white on top is nearly cooked. Let the egg sit covered until the whites become opaque and the yolk has just begun to thicken.
Remove the plastic wrap carefully by lifting a corner and venting the steam away from your hand. Gently slide the egg onto a plate.