Eating well on the move: how to pack a good meal for a flight or a train

Travel food has a reputation, and mostly it deserves it. A packed meal from your own kitchen is cheaper, usually better and a lot more pleasant than a sad sandwich at 30,000 feet. The art is choosing food that survives the journey and does not annoy the person in the next seat.

What makes a good travel meal

Sturdy. It survives being squashed in a bag.
Low mess. No dripping sauces or flaky pastry.
Mild smell. Hard-boiled eggs and tuna have their fans, but not on a full flight.
Fine at room temperature. Or kept cold safely.
Easy to eat in a small space. One hand, no knife.

Ideas that travel well

Sandwiches and wraps

Choose firm bread or tortillas. Good fillings are roast chicken with hummus and cucumber, cheese with pickle, or roasted vegetables with a thin layer of pesto. Pat wet ingredients dry and put a leaf of lettuce against the bread so it stays crisp. Wrap tightly in parchment, then foil or a reusable wrap.

Grain boxes

Cooked rice, couscous or quinoa with chopped vegetables, chickpeas and a lemon-olive oil dressing. Pack the dressing in a small container and add it just before eating if you can. Bring a spoon or fork.

Cold finger food

Cheese cubes, olives, cherry tomatoes, sliced peppers, crackers and cooked sausage slices. A box of these is basically a picnic.

Sweet and snacky things

Whole fruit that doesn’t bruise easily (apples, mandarins), nuts, dried fruit, oat bars and homemade muffins. Check the airline’s rules and be considerate: some airlines and fellow passengers have nut allergies, so ask or leave nuts at home if in doubt.

Keeping it safe

Perishable food, such as meat, dairy, eggs and cooked rice, should not sit at room temperature for more than about two hours. If your journey is longer, or the day is hot, pack it cold.

Use a small insulated lunch bag with a frozen gel pack. Many airports accept frozen gel packs in carry-on bags if they are fully frozen at screening, but rules vary, so check with your airport and airline.
Make the sandwich the same morning and refrigerate it until you leave.
If you are unsure whether something stayed cold enough, throw it out. Travel is not the place to take chances with your stomach.
Wash or wipe your hands before eating, or bring hand wipes.

Flights: check the rules

Security rules for liquids and foods change, so look up your airport’s current guidance before you pack. In general:

Solid food is usually fine in carry-on. Liquids, gels and spreads, including hummus, yogurt, soup and some dips, may count as liquids and are limited to small containers.
Fresh fruit and vegetables, meat, dairy and plant products can be restricted when you cross a border. Declare food if you are asked, and eat or leave perishables behind before you land if you aren’t sure.
Bring an empty water bottle and fill it after security.
Pack an extra snack. Delays happen.

Trains: more freedom

Trains tend to be more relaxed. You can bring a flask of soup or tea, a small knife for cutting fruit (check local rules) and a proper picnic. Still, be considerate. Avoid strong smells in a quiet carriage, and bring a bag for your rubbish.

A small travel kit

Reusable containers with tight lids
A fork, spoon or spork
A cloth napkin or a few paper ones
Hand wipes
A bag for rubbish

What can go wrong

Dressings leak, bananas bruise, and cheese sweats if it is kept warm. Pack liquid foods in sealed containers inside a second bag. Leave the cut avocado at home. And if you are travelling with allergies, carry your own food and any prescribed medication; do not rely on what is on offer.

A calm last word

A good travel meal is mostly a matter of planning the night before. Make something you would be happy to eat at home, put it in a tidy box, and enjoy it with a window seat. For more everyday ideas, see our home cooking section.

This article is general food-safety and cooking information, not medical advice. If you have allergies or health concerns, speak with your doctor.