You know as much as anybody not to rely on any airline or airport to take care of your dietary needs. As a flight attendant or pilot, you spend so much time in the air, and relying on airplane food that’s loaded with sodium and preservatives is doing yourself such a disservice.. That's why meal prepping is key—not just to stay energized, but to protect your health from the effects of processed, low-nutrient meals. Preparing your own food keeps you in control of your nutrition, even at 35,000 feet.

We all get a sick thrill of not spending money on food and instead saving it for the finer things in life like shopping and layover experiences IYKYK..

Below is a link to a free PDF Meal Prepping sheet , along with some high protein breaky ideas..

OFC no one is more creative than a crew member who is prepared for any given delay- so please share below any of your favs or what you would like to see more of!

First SUBSTACK homies and ready to spread wellness awareness within our community!

Inflight Wellness Meal Prep Worksheet (2)

469KB ∙ PDF file

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High Protein Breakfast Ideas:

• 2 Hardboiled eggs ( 8 min egg is perfect)

• Good Culture cottage cheese ( 18g of protein )

• Trader Joes GF Crisp bread also avail on AMAZON

Create your own Protein toast on the go- mix hard boiled eggs and cottage cheese in a cup and use the crisp bread to scoop and eat! Easy to eat when you finally get that first break break!

Breakfast snacks when on the go in a pinch:

• granola bars ( watch the sugar tho!) , protein bars, Chomps Sticks, Epic Bars

EASY Chia Seed Pudding HIGH FIBER recipe:

• 2 tbsp of chia seeds

• 1/2 cup of desired milk- Almond works really well / best for travel to use non-dairy, incase refrigeration isn’t immediate or can with stand time in your cooler..

Directions:

Combine Chia Seeds and desired milk in a small jar- any reuseable Talenti gelato jar size would suffice! Shake well. Let sit for 10-15 mins until seeds start to congeal, stir and mix well with spoon all corners of jar- place in fridge for at least 2-3 hours but best over night!

Fun part: you can top with banana and cinnamon easy and sweet or granola, berries, nut butter- or whatever suits your fancy!

Protein Waffles on the GO

Toast your fav protein waffles add nut butter of choice maybe even bananas, wrap in foil, paper towel, parchment paper- eat as is or warm up in the galley oven.. eat on the way to work, in the shuttle, deadhead or during boarding - easy and so satisfying!