This probably applies to all ABPs, but the egg whitebreakfast sandwich with cheese and avocado on a skinny wheat bagel is a good option at 310 cals. Order it with swiss instead of cheddar.
While at @PHLAirport Terminal F Food court. Better bring your own breakfast cuz staff is very unfriendly early in the AM. Especially at Local Tavern and @AuBonPain and sandwich sucked.