What is a Low Calorie Meal on a Flight?

According to some industry estimates, the average airline meal can contain well over 500 calories, often from high-fat sauces and simple carbohydrates. Understanding what is a low calorie meal on a flight (LCML) can help you make a healthier choice and feel better when you land. These specialized meals typically feature lean proteins, complex carbohydrates, and plenty of vegetables, while eliminating fatty foods and added sugars.

Quick Summary

A low-calorie airline meal (LCML) is a special request option featuring lean protein, vegetables, and complex carbs. Airlines prepare these to be under 400 calories by avoiding fried foods, rich sauces, and high-sugar items. They are pre-ordered and offer a healthier alternative to standard inflight food.

Key Points

• Pre-Order Special Meal: Order the LCML (Low Calorie Meal) in advance, typically at least 24 hours before your flight, to ensure it is available.

• Look for Lean Proteins: An LCML usually features lean protein sources like grilled chicken or fish, avoiding fatty meats and rich sauces.

• Choose Complex Carbohydrates: Low-calorie meals on flights incorporate complex carbs such as brown rice and whole-grain bread for sustained energy.

• Pack Your Own Alternatives: If a special meal isn't available, pack healthy, portable options like wraps, salads, nuts, and fresh fruit.

• Stay Hydrated with Water: Drink plenty of water throughout your flight to combat dehydration, which can be mistaken for hunger, and avoid sugary drinks.

• Consider Other Special Meals: Other healthy options like the Low Fat Meal (LFML) or Fruit Platter (FPML) can be good alternatives if an LCML is not offered.

• Modify Standard Meals: If a special meal isn't an option, ask for sauces on the side and focus on the leanest protein and vegetable components of the standard meal.

What Defines an LCML (Low Calorie Meal)?

A low calorie meal, commonly designated by the airline code LCML, is a specialty meal option designed for passengers who are actively managing their caloric intake. Unlike standard inflight meals, which can be surprisingly heavy and calorie-dense due to preparation methods, the LCML is deliberately constructed to be light and healthy. It typically contains around 400 calories or less, though the exact amount can vary by airline.

The core of an LCML centers on lean protein sources, such as grilled chicken breast, white fish, or turkey. These are paired with steamed or raw vegetables and a small portion of complex carbohydrates like brown rice or quinoa. The key to keeping the calorie count low is the cooking method and the avoidance of certain ingredients. For example, foods are poached, steamed, or grilled, not fried or sautéed in excess oil. Furthermore, rich sauces, fatty meats, high-fat dairy products, and sugary desserts are strictly excluded.

Typical Components of a Low Calorie Meal on a Flight

A standard LCML will generally include several distinct components to ensure a balanced nutritional profile without excessive calories:

• Lean Protein: Options often include skinless chicken, turkey breast, or a delicate fish like cod or sole. These are typically cooked with minimal fat to preserve their natural flavor and moisture.
• Complex Carbohydrates: Instead of white rice or pasta, you can expect a small serving of complex carbs such as brown rice, whole-grain bread, or quinoa, which provide sustained energy.
• Fresh Vegetables: A generous portion of steamed or fresh vegetables, such as carrots, green beans, or broccoli, is a staple. Salads with light vinaigrettes are also common.
• Fresh Fruit: For dessert, an LCML will feature fresh, raw fruits instead of sugary cakes or pastries.
• Low-Fat Dairy: If dairy is included, it will be low-fat, such as a small portion of low-fat yogurt or cottage cheese.

How to Order Your Low Calorie Meal

Requesting an LCML is a straightforward process, but it requires planning ahead. You cannot simply ask for one once you are on the plane. The procedure varies by airline, but generally involves requesting the special meal during the booking process or through the airline's "manage booking" portal.

Step-by-Step Guide to Ordering an LCML

1. Check Availability: Confirm that your airline offers special meals, particularly the low calorie (LCML) option. Not all airlines, especially budget carriers on short-haul routes, provide this service.
2. Request in Advance: The request must be made well before your departure. For most airlines, this is a minimum of 24 to 48 hours before the flight, but some require more lead time.
3. Book Online or Contact the Airline: During the online booking process, there is typically an option to add special meal requests. If you have already booked, log into your reservation on the airline's website or call their customer service.
4. Confirm at the Gate and Onboard: When you arrive at the gate, inform the agent that you have a special meal request. Once you board the aircraft, remind the flight attendant. This extra step helps ensure your specific meal is delivered correctly.

LCML vs. Other Healthy Meal Options

While the LCML is a specific low-calorie choice, airlines offer other special meals that can also be healthy and fit into a controlled diet. It is important to know the differences to select the best option for your needs.

Feature	Low Calorie Meal (LCML)	Low Fat Meal (LFML)	Fruit Platter Meal (FPML)	Vegetarian Vegan Meal (VVML/VGML)
Primary Goal	Calorie restriction (usually <400)	Limiting total fat and saturated fat	Minimal calories; raw fruit only	Excluding all animal products
Protein Source	Lean meats, fish, low-fat dairy	Lean meats, fish, egg whites, low-fat dairy	None	Plant-based (legumes, tofu, etc.)
Fat Source	Minimal fat, no fried foods	Limited fats, no fried or fatty foods	None	Healthy plant-based fats (avocado, nuts)
Carbohydrates	Complex carbohydrates (brown rice, quinoa)	Complex carbohydrates, whole grains	None	Plant-based (grains, starches)
Included Items	Lean protein, steamed vegetables, fruit	Lean protein, steamed vegetables, whole grains, low-fat dairy	A variety of fresh, raw fruits	Vegetables, fruits, grains, legumes
Excluded Items	Sugars, fried foods, fatty meats	High-fat sauces, fried foods, egg yolks	All cooked or processed foods	All animal products, including dairy and honey

What to Do If an LCML Isn't an Option

For some flights, particularly shorter domestic ones or on certain carriers, an LCML might not be available. In this case, there are several strategies you can employ to stick to your dietary goals.

Pack Your Own Healthy Meal

• Homemade Wraps: A whole wheat wrap with lean turkey, lettuce, and hummus is a great portable and healthy option.
• Salad in a Jar: A hearty quinoa or lentil salad with chopped vegetables and a separate small container of light dressing is a perfect travel meal. Just be mindful of TSA liquid rules for the dressing.
• Healthy Snacks: Bring a variety of snacks like nuts, seeds, fresh fruit (such as apples or oranges), and roasted chickpeas to avoid airport junk food.

Choose Wisely from Standard Options

• Scan the Menu: If you must eat the standard meal, try to identify the leanest protein and the healthiest side dishes. Often, there is a choice between chicken, fish, or beef. Choose the least creamy or saucy option.
• Modify Your Meal: Politely ask for any sauces or dressings on the side. You can also skip the bread roll or high-sugar desserts to reduce overall calories.
• Hydrate: Drink plenty of water. It helps with satiety and counteracts the dehydrating effect of cabin air, which can be mistaken for hunger.

Conclusion

A low calorie meal on a flight, or LCML, is an excellent pre-booked special meal for staying on track with your dietary plan. It prioritizes lean proteins, complex carbohydrates, and fresh produce while avoiding fatty and sugary additions. By ordering in advance, you can enjoy a healthier alternative to the standard, often heavy, inflight food. When an LCML isn't an option, packing your own snacks or making smart choices from the available menu can still help you maintain a balanced diet and arrive feeling refreshed. Planning and communication with your airline are the key steps to securing a healthier inflight dining experience.

Key Takeaways

• Low Calorie Meal (LCML) Explained: A pre-ordered airline meal, typically under 400 calories, focusing on lean protein, complex carbs, and fresh vegetables.
• Avoids Unhealthy Ingredients: LCMLs exclude fatty meats, sugary sweets, and high-calorie sauces and are cooked by steaming, grilling, or poaching.
• Pre-Booking is Essential: LCMLs must be requested at least 24 hours in advance through your airline's booking portal or customer service.
• Alternative Options Exist: If an LCML is unavailable, consider other special meals like the Low Fat (LFML) or Fruit Platter (FPML), or pack your own healthy snacks.
• DIY Meals and Smart Choices: For short flights or when special meals aren't offered, packing your own healthy wraps or salads is a reliable solution. Opt for leaner choices from the standard menu and drink plenty of water to feel your best.

FAQs

What does LCML stand for? LCML stands for Low Calorie Meal, a special meal code used by airlines for passengers on a calorie-restricted diet.

How can I ensure my LCML is available on my flight? To ensure availability, you must request your LCML when booking your flight or at least 24-48 hours before departure. Always confirm with the airline during booking and at the gate.

Are all airline low calorie meals the same? No, the exact calorie count and specific ingredients can vary between different airlines. Typically, an LCML will be less than 400 calories, but the meal composition can differ.

Can I just ask for a low calorie meal on the plane? No, special meals like LCML are catered specifically for passengers who have pre-ordered them. You cannot request one onboard.

What if my airline doesn't offer an LCML? If an LCML isn't available, you can opt for other healthy special meals like the fruit platter (FPML) or low fat (LFML), or pack your own healthy snacks and meal.

Are nuts and seeds good low-calorie options for flights? Yes, nuts and seeds are excellent, high-protein, and nutritious snacks for a flight. They are filling and convenient to pack.

What's the difference between an LCML and a Diabetic Meal (DBML)? While both are healthy options, an LCML focuses on low calories, while a Diabetic Meal (DBML) is specifically designed to be low in sugar and high in fiber for blood sugar management.

Frequently Asked Questions

What is an LCML meal?

LCML stands for Low Calorie Meal, a special meal option offered by many airlines for passengers who wish to control their caloric intake while flying.

How do I order a low-calorie meal for my flight?

You can order a special meal like the LCML during the online booking process or by contacting the airline's customer service a minimum of 24 to 48 hours before your flight.

What kind of food is in an LCML?

An LCML typically includes lean proteins like chicken or fish, complex carbohydrates such as brown rice, steamed vegetables, and fresh fruits.

Are airline low-calorie meals gluten-free or dairy-free?

Not necessarily. A low-calorie meal may still contain gluten or dairy. If you have specific allergens, you should order a dedicated allergen-free meal, such as a Gluten-Free (GFML) or Non-Lactose (NLML) meal.

Can I bring my own healthy food on a flight?

Yes, for flights where special meals aren't available, you can bring your own non-perishable healthy snacks or meals, such as sandwiches, salads, or nuts.

Are low-calorie airline meals available on all flights?

No, special meals are generally only available on long-haul international flights and some domestic routes with meal service. Budget and short-haul flights may not offer them.

What if I forget to pre-order my low-calorie meal?

If you forget to pre-order, you will have to choose from the standard meal options on board. In this case, select the leanest option and eat healthy snacks you may have brought with you.