Breakfast is often called the most important meal of the day, but for air travelers, it can be a challenge to find nutritious and tasty options that are also TSA-friendly. The last thing anyone wants is to be hungry and hangry mid-flight, so planning ahead is key. Here are some ideas for delicious and nutritious breakfasts that will satisfy your taste buds and fuel your body before you take off.

First and foremost, opt for portable, non-messy options that are easy to eat on the go. Breakfast sandwiches fit the bill perfectly and can be made ahead of time. Try a whole-grain English muffin with scrambled eggs, spinach, and a slice of Swiss cheese for a hearty and healthy option. If you’re running short on time, you can also opt for a high-quality breakfast sandwich from a local deli or your airport’s food court.

Another great choice is yogurt. Look for individual servings packed with protein and probiotics. Pair it with a side of granola or fresh fruit, such as berries or sliced apples, for some natural sweetness and extra nutrition. Just remember to keep the portion sizes in check to avoid any mid-travel sugar crashes.

Oatmeal is also a fantastic breakfast option for travelers. It’s filling, easily customizable, and can be prepared in advance. If you’re short on time, instant oatmeal packets are a convenient choice, but be mindful of added sugars and artificial flavors. Alternatively, you can make your own oatmeal jars by mixing rolled oats with milk or yogurt, and adding toppings like chopped nuts, dried fruit, or chia seeds.

For those who prefer something more substantial, a breakfast burrito bowl might be the answer. Cook up some scrambled eggs, diced potatoes, black beans, and salsa, and serve it in a whole-wheat tortilla or as a bowl. This option provides a good balance of protein, carbohydrates, and vegetables to keep you satisfied throughout your journey.

Smoothies are also an excellent breakfast choice for air travelers. Blend together your favorite fruits, vegetables, and a source of protein such as Greek yogurt or nut butter. If you’re concerned about spillage, bring the ingredients with you and use a portable blender that can be plugged in or charged.

In addition to these ideas, don’t forget that many airports now offer a variety of healthy dining options, so you may be able to grab a nutritious breakfast after you’ve passed through security. However, to avoid any last-minute rushes or limited choices, it’s always a good idea to plan ahead and bring your own TSA-friendly breakfast whenever possible.

Remember to pair your breakfast with a hydrating drink, such as water or herbal tea, to stay properly hydrated during your flight. Coffee and tea are also great options, but be mindful of the caffeine content, especially if you’re sensitive to its effects or traveling on a red-eye flight.

Lastly, if you have any special dietary restrictions or preferences, be sure to plan accordingly. For example, if you follow a vegan or gluten-free diet, there are plenty of options available, such as tofu scramble wraps or gluten-free oatmeal bars. With a bit of preparation, you can ensure that your breakfast meets your nutritional needs and tastes delicious, even when you’re soaring through the skies.

So, the next time you’re preparing for air travel, don’t settle for a bland or unhealthy breakfast. With a little planning, you can enjoy a tasty, nourishing meal that will fuel your body and satisfy your taste buds, ensuring a pleasant journey ahead.