Airplane food has gotten a bit better since the days of undercooked “chicken” coated in unidentified mystery sauce. It’s also gotten way more expensive—especially when it comes to snack packs. If you don’t plan ahead, you could find yourself shelling out $12 for a box filled with a couple of crackers, a mini cheese stick, and a teeny tiny helping of hummus. To help you avoid this flying fail, we checked in with the ultimate snacks-on-a-plane pros: flight attendants. After all, they spend the most time in the air out of anyone, so they know best—including what food gets past security checkpoints. (In a nutshell, regular food is fine, but when it comes to liquid-y, dip-y stuff like yogurt and salsa, you can only bring up to 3.4 ounces.) Here’s what the pros say you should pack: Breakfast burrito Photo by Casenbina/Getty Images It sounds complicated, but it’s actually super easy to make and bring with you on the plane. “All you have to do is make scrambled eggs and bacon (or turkey bacon), and stuff them in a whole-wheat wrap with low-fat cheese and avocado,” says Southwest Airlines flight attendant Kelly Daniels-Speth Daniels-Speth. It’s filling, healthy, and easy to transport—just wrap it up in foil and toss it in your carry-on. MORE: 10 Perfect Bedtime Snacks Gluten-free Japanese crackers with cheddar cheese “I love them because they satisfy my need for a salty snack, but they’re way better for you than chips,” says Southwest Airlines flight attendant Nathaniel Smith. On average, about 16 crackers add up 100 calories—not bad. To top them off, Smith likes to bring a couple slices of sharp cheddar cheese. “It’s a great flavor combo that satisfies my urge to snack—and the salt really hits the spot in the air,” he says. Berries and granola Photo by Ben Alsop Pick a low-sugar granola—such as Nature’s Path Honey Almond Granola with Chia—and pour a couple handfuls into a plastic zip-top bag along with raspberries, blueberries, and cut-up strawberries. Ask for some milk, a spoon, and an empty cup when the flight attendants come around, and you’re set. Peanut butter banana sandwich and a fruit salad Talk about a well-balanced breakfast. Daniels-Speth cuts a banana down the middle and spreads peanut butter on both sides to make a PBB sandwich. Place it inside a whole wheat English muffin and wrap in foil. Add a fruit salad, and you’ll have a healthy, filling BYOB (bring your own breakfast). MORE: 10 Perfect Snacks To Pair With Coffee Pomegranate salad Photo by Nicole Young/Getty Images “It sounds random, but I put a whole bunch of pomegranate seeds and lettuce in a plastic container and sprinkle it with fresh lime juice,” says Smith, who nabbed this idea from a restaurant he ate at during a long layover. “I’m hooked—it’s a much-needed burst of tangy freshness.” Grilled chicken pasta saladNever underestimate the power of leftovers. The night before your flight, whip up some whole-wheat pasta with grilled chicken and stir-fried veggies for dinner, and save a bit. Before you leave for the airport, scoop it into a container and place it in a bag with an ice pack, suggests Daniel-Speth. Add a dab of olive oil or bring a salad dressing packet along to add some flavor. MORE: 10 Perfectly Portable Snacks Packed With Protein
