Hiking food options

Do it yourself

Food

Avoid food:

Good Protiens

Good Carbs

Good Fats

Good Snackings

Notes

Breakfast

Depending on your schedule, you may like to eat something that involves the least amount of prep time, such as a muesli or power bar. Alternatively, you might want something warm in your belly to start the day – especially on a chilly morning! Instant oatmeal with honey, fruit, or nuts is a solid choice and a substantial way start to a long day of hiking.

If you’ve planned a ‘rest’ day and wish to indulge in a cooked breakfast, you could bring instant pancake mix. It’s a good idea to have this portioned out into Ziplock bags, so you’re not stuck with the larger plastic container they’re often packaged in on the shelves. Simply add water and shake, before pouring into a lightweight skillet or fry pan. Add in a cup of tea or coffee, and you’ll be ready kick it to the summit!

Breakfast Food Options:

Lunch

For lunch, you’ll want something easy to prepare without the need to fire up your stove. Some hikers prefer to keep their momentum going, so instead of taking a lunch break they snack at intervals throughout the day. This sustains and stabilises their energy.

Crackers, wraps, or dense bread with basic toppings are an excellent staple for lunch. If you’re a vegetarian, add sundried tomatoes, tahini, or nut butter. If you eat meat and dairy – tuna, salami, or cheese are substantial protein options. Just add your favourite condiments!

On-The-Go Lunch Options

Dinner

More of a gourmet eater? You might prefer preparing your own meals on the trail. Carbs such as instant rice, pasta, couscous, and noodles can be cooked with some protein and/or dehydrated vegetables. Add a sauce or spice blend, and you’ll have a pretty tasty meal providing the protein, carbohydrates, and fats you need after a day of exertion!

It’s a good idea to include some variety in your menu too, as the same meal 7 nights in a row will likely become pretty mundane. When planning your hike, check the cooking time on specific foods. The longer the cooking time, the more fuel you’ll have to bring.

Dinnertime Food Options:

Snacks

Keeping your body nourished as you hike is important for sustaining your energy. It’s best to keep snacks in an accessible area, like the hip belt or side pockets of your pack, so you don’t have to rummage through your rucksack to find them!

Snacks for the Trail

Condiments and Spices

Whilst almost anything will taste great after a long day, you’ll be thanking yourself later for bringing along condiments and spices to enhance the flavour of your evening meal.

Bring a selection of your favourites, so you don’t tire of the same basic meal each day. If you’re pre-packaging each meal into a Ziplock bag, add it ahead of time or carry it separately to flavour at the time of eating.

Condiments and Spices

Beverages

Serious caffeine fiends would likely feel attached to their coffee machine at home! If the thought of granulated coffee touching your lips sends involuntary shivers up your spine, perhaps a portable coffee maker may be worth an extra 200-300g in your pack.

Not everyone is fussed about taste – so if this is you, just pack plenty of teabags, granulated coffee, or coffee bags for your morning caffeine kick.

During the day, a smoothie or hydration drink is nice to break up the monotony of plain water now and again, and in the evenings a sachet of hot chocolate or Milo can go down a treat before bed.

Beverages

Ration Packs

So, if all that has sent your head spinning, or you just want to make things easy – Back Country Cuisine offers five all-inclusive packs. These include meals, snacks, treats, condiments, and beverages. They’re available in the Classic, Adventure, Vegetarian, Outback, and – to cater for those with specific dietary requirements – the No Worries Ration Pack.

Top 5 Meal Planning Tips for Multi-Day Hikes

  1. Ensure to give some of the meals a test run before you go, so you know you’ll enjoy that well-earned feed at the end of the day!
  2. Variety is important for longer trips. This helps to keep motivated and fuel your body for the entire trek.
  3. For the super organised, use a spreadsheet to record your food (and gear). This way you can weigh and calculate the total weight, as well as how much energy you’ll pack in per day.
  4. If you’re a big eater, try to find ways to cut down on weight in other areas of your pack so you can take more food with you.
  5. Include options that don’t need to be cooked, just in case your stove malfunctions or you drain your fuel.