airplane, food, diet, nutrition, snacks, travel, meals,

These days, airlines serve preservative-packed 100-calorie Ritz Crackers and those powdered mustard-coated pretzels and call it <a href=/articles/2014/04/meal-timing>dinner</a>. If you, like this writer, are a remotely healthy person, chances are you abstain. But going hungry isn’t an option. Instead, prep delicious, healthy (and TSA-approved) meals in advance. Yes, it requires a bit of your time, but it’s worth it. You’ll be happy, satisfied, light—and ready to tackle whatever <a href=/articles/2014/08/early-risers>adventure</a> lies ahead. Below are easy options for breakfast, lunch and dinner that you can make using fridge leftovers and <a href=/articles/2014/09/how-to-stock-kitchen>pantry staples</a>.BREAKFAST Quick raw muesli: In a mason jar or Tupperware container, toss ½ cup rolled oats, ½ cup of whatever nuts and seeds you have in your pantry, 1 tbsp. <a href=/articles/2011/10/chia>chia seeds</a>, and 1 tbsp. hemp seeds. Bring a banana for topping. Buy a carton of milk or yogurt at the airport. Stir muesli through with milk or yogurt (FYI: Use less dairy if you prefer the texture to be thick and porridge-y).LUNCH Refrigerator salad: There are no rules with this dish. Take whatever leftover veggies you have in your fridge and roughly chop. Add a protein or two (hard boil an egg, toast a handful of nuts, shred that leftover roast chicken, grab a can of beans from the pantry…you get the idea). Make a quick vinaigrette (1 tbsp. vinegar or lemon juice, 1 tbsp. mustard, 1 tsp. honey, 3 tbsp. olive oil). The morning of your flight, toss the vinaigrette on your salad (if you do it the night before everything will be soggy). Seal your Tupperware in a plastic bag for a leak-free voyage.Easy sandwich: Out of veggies? Snag a can of beans from the pantry and two slices of bread. In a food processor (or a bowl), puree (or mash with a fork) ½ the can with a few tbsp. lemon juice, 1 tbsp. Greek yogurt (optional), 1 tbsp. olive oil, and ½ tsp. paprika. Season with salt and pepper to taste. Spread the bean dip on your bread, top with sliced avocado (if you have some on hand), add a sprinkle of salt and a crack of pepper, maybe even a drizzle of vinegar or lemon juice, and you’re good to go. (With a handful of raw veggies, the bean dip doubles as a nice snack.)DINNER Pesto and possibilities: Chances are you have odds and ends in your fridge for a delicious, rules-free <a href=/articles/2015/04/spaghetti-arugula-pesto-recipe>pesto</a>. Simply puree ½ cup greens or herbs (think arugula, kale, parsley or cilantro), 2 tbsp. nuts, 1 tbsp. lemon juice, and ¼ cup olive oil in a blender or food processor. From here on out, the possibilities are endless: Toss with leftover pasta; stir into lentils (or quickly cook up a batch of quinoa) and dot with goat cheese; julienne zucchini into noodles, throw in some tomatoes, and shave pecorino on top.DESSERT Keep it simple with dark chocolate (preferably above 70 percent cacao) or a piece of <a href=/articles/2015/05/are-you-eating-too-much-fruit>fruit</a>(or both!). The (Unofficial) Rules of DIY Plane Food: –No garlic, tuna fish, kimchi, or anything other kind of fragrant dish. – No gas-inducing foods. – Don’t forget to pack plastic forks and spoons – Yogurt gets confiscated, so buy yours at a post-checkpoint kiosk. – Chia pudding usually gets through security; try this at your own risk.

Airplane food, reimagined

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