Economy comfort - long haul

[wub]

I usually fly BA World Traveller Plus to Asia, at 38" seat pitch it's worth the extra, but since you specified no upgrades, have a look at these sites. They describe what's available and what passengers think of the services:

http://www.airlinequality.com/
http://www.seatexpert.com/
http://www.seatguru.com/