Skip Overpriced Airport Food: How to Pack Food and Drink for a Flight

There aren’t any foods that are specifically banned from bringing on a plane—the important thing to consider is if the TSA will consider your food a liquid. The TSA’s definition of “liquid” is stricter than most people’s, as the agency considers spreadables, like peanut butter or cream cheese, to be liquids. You can still bring these foods through security, but they will have to meet the 3-1-1 rule.

Although you can bring alcohol onboard a plane, you can’t consume it. Per FAA regulations, passengers can only drink alcohol that was served by a flight attendant. This applies to alcohol purchased at duty-free shops in the airport as well, so make sure you keep your liquor bottles sealed in-flight.   

Related:8 Foods You Should Never Eat Before Flying

Flying at a high altitude of 35,000 feet puts your body (and digestive system) under stress, so the best pre- and mid-flight meals are ones that are easy to digest. Opt for foods that are low-sodium (to reduce swelling) and skip the fried, greasy foods in favor of lean protein that will keep you satisfied but won’t upset your stomach.

Remember—just because you can bring it on a plane, doesn’t mean you should. Since you’ll be tightly packed in next to your seatmates, avoid bringing food that’s smelly or messy to eat. 

These are my favorite snacks and meals to bring on a plane.

If you tend to get motion sick while flying, pack some ginger chews—ginger is a proven natural remedy for nausea. Plus, chewing on something while the plane is taking off and landing can help with any pressure in your ears.

For a healthier alternative to the chips being served as an in-flight snack, try Bada Bean Bada Boom. These roasted fava beans come in chip-like flavors such as mesquite barbecue and sweet sriracha, but offer four times the protein and five times the fiber of potato chips—so you’ll stay full until you land.

Protein bars are the easiest snacks to pack for travel. We like GoMacro because of the bar’s simple ingredients. Opt for the FODMAP friendly variety pack which only includes flavors with stomach-friendly ingredients.

Traveling with food requires a little prep work, as well as investing in some gear that will keep your food at the perfect temperature and contained (without leaks) throughout your whole trip. These gadgets can help.

On a long travel day, pretzels from the snack cart in-flight just won't cut it. Have a healthy, hearty, and hot meal with you by packing it in Yeti's Insulated Food Jar. We've used the larger 16 oz. size to keep everything from mac and cheese to soup piping hot for hours. The double-wall vacuum insulated keeps food hot or cold (try it for a smoothie or smoothie bowl) until you're ready to eat.


The lid locks into place, keeping this container completely leakproof. We filled the Yeti with ramen and tossed it in our daybag, and didn't have any spills whatsoever. Best of all, every part of the food jar can go in the dishwasher, making clean-up a breeze when you get to your destination.

I'm always tempted by the snack boxes sold in-flight (which are overpriced and always slightly stale when I do order them.) Now I save money by creating my own custom snack box that’s cheaper and better than anything you can buy on the plane. I like to use S'well's Bento Box to pack a fun deconstructed snack board with cheese, crackers, veggies, and dips.


The food-grade stainless steel container is lightweight for travel and BPA/BPS-free. It comes with a removable tray divider, so you can seperate out your snacks. The lid is see-through (in case TSA needs to take a peek) and completely leak-proof, so your snack box will stay secure.


What do you need to eat your in-flight snacks and meal? Silverware. S'well's Cutlery Set is designed for travel, with a handy carrying case.

Tired of pulling out a squished sandwich from your carry-on? Keep your food cold and intact during travel with Yeti's Daytrip Lunchbox. Its Coldcell Flex Insulation ensures your food stays chilled for hours, making it perfect for sandwiches, snacks, or other perishables you want to enjoy mid-flight or once you land. Unlike flimsy plastic bags or standard lunch boxes, the sturdy construction prevents your sandwich from getting squished, no matter where you toss it in your bag.


I also love the lunhbox's internal pocket, which is the perfect spot for stashing utensils, napkins, or handwipes.

When prepping travel meals, my favorite new gadget is the Tofuture Tofu Press. I prefer packing vegetarian items for travel, that will stay good longer, and tofu is a great protein-filled option for long journeys.


The Tofuture easily eliminates excess water from tofu, which not only enhances the tofu’s texture—making it firmer and more satisfying—but also permits it to better absorb marinades and seasonings. This means you can prep flavorful tofu-based dishes ahead of time—think spiced tofu cubes or marinated strips—that stay fresh and hold their structure during transit without turning soggy or bland.