Guide for Ordering Breakfast
This guide is designed to help you make choices that are healthy and delicious when ordering food for a meeting or other work event.
Decide whom you want to call to order the food. It may be a restaurant, caterer or grocery store deli.
After you decide whom to call, start by telling them you are ordering a breakfast meal. Ask if they can provide "healthy" choices.

Tell them you can email our guidelines
or
Tell them you want to order from this list:
- Fresh fruit
- Small portion sizes of whole grain bagels; bran, oatmeal or multi-grain muffins; or whole wheat toast (or any combination you choose)
- The toppings all need to be low-fat. They could be low-fat cream cheese, low-sugar jams or jellies
- Yogurt, non-fat or low-fat
- Beverage - could be any combination of these: Water, coffee, unsweetened tea, 100% fruit or vegetable juice (in 4 to 6 oz. portions) Milk should be skim or 1% or 2% reduced fat
- Option of eggs - if you want to order eggs - tell them you could have scrambled, if they are made from egg whites or egg substitute
*** Portion size is important. Make sure bagels or muffins are cut in half if they are a regular size or request a smaller size.
*** Keep a list of places that will provide healthy meals for future reference.
*** Tennessee state employees should review the Department of Finance and Administration policy regarding cost of food. Please refer to Section 37 of the Comprehensive Travel Regulations for a schedule of allowable food costs.
Order This | Not These |
---|---|
Fruits Fresh whole fruits (small bananas, apples, oranges) or fresh, cut-up fruit and/or dried fruits |
Canned sweetened fruit Juice drinks |
Dairy Non-fat or low-fat yogurt |
Regular yogurt |
Grains (choose 2) Small whole grain bagels (if they only have regular, ask that they cut them in half) Small or mini muffins (bran, oatmeal or multi-grain) Low-fat granola bars Unsweetened whole grain cereals Whole wheat toast Toppings - low-fat cream cheese, low-sugar jams or jellies |
Regular bagels Large or regular muffins Croissants, doughnuts, sweet rolls, pastries Sweetened cereals White toast Cream cheese, butter, margarine, peanut butter |
Eggs Scrambled eggs made with egg whites or egg substitute |
Scrambled eggs made with whole eggs |
Beverages Water, coffee, unsweetened tea, 100% fruit or vegetable juice (in 4 to 6 oz. portions) Milk should be skim or 1% or 2% reduced fat |
Lattes, sweetened coffee drinks, fruit drinks Whole milk |
Breakfast Choices
Grocery Store Options - If you'd rather create a breakfast, here are some options
you could purchase at the grocery store:

- Assorted fresh fruit: Fruit tray with low-fat/low-sugar dip
- Yogurt, low-fat and/or non-fat: You may want items to add to the yogurt to make a parfait: fresh fruit, raisins/dry fruit and/or granola
- Whole wheat or multi-grain mini bagels (regular size cut in half): Small muffins: bran, oatmeal or multi-grain
- Low-fat cream cheese, low-sugar jams or jellies for toppings
- Water, coffee, unsweetened tea, 100% fruit or vegetable juice (in 4 to 6 oz. portions): Milk should be skim or 1% or 2% reduced fat
- You can have sugar or sugar substitute for your coffee and tea
Suggested Menu for Catered Breakfast
Option 1:
Breakfast Frittata (onions, mushrooms, green pepper) with egg substitute
Oven roasted potatoes
Whole wheat toast and assorted selection of low-sugar jams and jellies
Selection of fresh mixed berries
Water, coffee, assortment of unsweetened teas and freshly squeezed fruit juices
Option 2:
Steel cut Irish oatmeal with topping selections of raisins, dried cherries, cranberries, mangos and peaches
Assortment of mini whole grain bagels and mini or small muffins (examples: pumpkin, carrot, strawberry, blueberry and bran)
Selection of low-sugar jams and jellies, low-fat cream cheese
Flavored fat-free Greek yogurt
Water, coffee, assortment of unsweetened teas and freshly squeezed fruit juices
Option 3:
Breakfast parfait (layered fat-free vanilla yogurt, sliced fresh fruit and low-fat granola)
English muffin
Selection of low-sugar jams and jellies
Water, coffee, assortment of unsweetened teas and freshly squeezed fruit juices
Option 4:
Scrambled eggs (egg substitute)
Breakfast grits
Whole grain toasted breads
Selection of low-sugar jams and jellies
Seasonal sliced melons
Water, coffee, assortment of unsweetened teas and freshly squeezed fruit juices
Option 5:
Assorted cold cereals, raisin bran, shredded wheat, low-fat granola
Chilled milk, skim, 1% or 2%
Assortment of mini whole grain bagels and mini or small muffins (examples: pumpkin, carrot, strawberry, blueberry and bran)
Selection of low-sugar jams and jellies, low-fat cream cheese
Seasonal fresh fruit
Water, coffee, assortment of unsweetened teas and freshly squeezed fruit juices