Travel Tips

• Successful backpacking relies on meal planning, packing lightweight and nutritious food items, and taking along efficient cooking gear.

• Backpacking food options include canned goods, dry goods, freeze-dried meals, fresh food, and home-dehydrated meals, each with its own advantages and considerations.

• Calculate the right amount of food based on your energy needs, factoring in variables like trekking difficulty and climate conditions.

Backpacking lets you unplug, enjoy nature, and challenge yourself physically and mentally. While the scenery is amazing, most backpackers know that much of the day is spent thinking about the next meal. Figuring out what food to pack can be tricky since you'll carry everything on your back. At the same time, backpacking food needs to balance nutrition, weight, and ease of preparation.

As backpacking is different for every individual, and so is the concept of the right backpacking meal. Those who solely rely on their backpack for camping and hiking need to expertly craft their meal plans as they will be carrying everything on their back.

How to Calculate Food for Backpacking?

Calculating the right amount of food for your backpacking trip is key to having enough energy to enjoy the adventure without overpacking.

On average, people need about 1.5 to 2.5 pounds of food per person per day. That’s around 2,500 to 4,500 calories . But this is just a starting point. You need to factor in all the variables when you’re on the move. To get there, you need to get an estimate of how many calories you burn.

Would you be trekking through rugged mountains or strolling through a charming city? The harder you work, the more fuel you'll need. Cold weather burns more calories. So, backpacking in cold conditions may require an additional 500 to 1,000 calories per day. Also, some people eat more than others. so you have to be honest with yourself and pack as per your appetite.

Next, you would want to break down your food requirements by meal type. Ideally, pack 1 meal each for breakfast, lunch and dinner, along with 3 to 5 snacks per day. As an example, a 3-day trip would need:

• 3 Breakfasts

• 3 Lunches

• 3 Dinners

• 9 Snacks

You may pack less if you can restock at a grocery store along the way.

Select foods that are high in calories but low in weight. Focus on nutrient-dense items like nuts, dried fruit and energy bars that provide a balance of carbohydrates, proteins, and healthy fats. Also, consider that the backpacking meals should be compact and easy to pack or prepare.

It's wise to pack extra food to account for unexpected hunger or energy needs; say, carry an extra 1.5 to 2 pounds of food per person per day. This includes not just meals but also additional snacks or no-cook options for flexibility.

Also, you may carry the cooking gear with you to prepare the meals if you are planning camping along with the hike.

Pre-Processed Backpacking Food Ideas

Packing meals for a backpacking trip is a humongous task as it needs to include the right amount of nutrients that will provide you with strength during the journey.

Here are some of the meals that are a must in your backpacking checklist.
 

Canned Food

Cherries, peaches, corn, peas, pickles, chickpeas, coconut milk, etc. that come in the form of canned food are great options for backpacking. These foods do not require cooking and are very convenient. The cans protect the food and keep it fresh for a long time.

Dry Goods from the Grocery Store

Dry goods such as dried fruits, vermicelli, energy bars, cookies, and oatmeal are also high-energy, lightweight, and easy-to-consume edibles for backpackers.

Freeze-Dried Food

Another type of food you can add to your backpacking meal plan is freeze-dried meals, which include curry, rice, and puddings. These foods are easy to prepare. You just need hot water, and they are ready to eat. These meals are light in weight, easy to carry, and perfectly maintain their flavor and texture. These foods are one of the tastiest options you can get on your trail.

Fresh Food

If you can keep fresh fruits and ready-to-consume vegetables, then this addition will be healthy and full of nutritional value. However, due to high water content, these can be heavier to carry and are easily perishable. Options like apples, carrots, and bell peppers can last a few days on your journey, though.

Dehydrated Backpacking Meals

Dehydrated foods weigh significantly less than their fresh counterparts, making them easier to pack and carry. You can either get them from the grocery store or prepare them at home from your choicest ingredients. Some great options to dehydrate are pasta, instant oatmeal, vegetables (like carrots, celery, and peas), and dried fruit like prunes and apple slices. On the trail, just add cold water to rehydrate the pasta and veggies, then mix the condiments or mayo for a satisfying meal.

Quick to Prepare Backpacking Meals

Having a meal plan sorts several things for travelers who are on their hiking expedition. So, make sure that your breakfast, lunch, and dinner are pre-planned. Also, be sure that you are well aware of your dietary restrictions and any type of allergies when planning food for your backpacking trip. Here are some meal ideas that may be useful for different types of backpackers.

Easy Backpacking Breakfast Ideas

Breakfast ensures that you are energetic throughout the backpacking trip. Here are some of the options that may act as the boost that you need for your daytime activities.

• Instant Oatmeal: These can be prepared by using hot water or powdered milk. Another option is to add nuts for taste and additional nutrients.

• Freeze-Dried Scrambled Eggs: These are light foods that are easy to prepare and offer adequate protein intake.

• Granola with Powdered Milk: Simply pour water to make a crispy, healthy meal for breakfast.

• Energy Bars: These are easy, fast food and good for a good start in the morning.

• Avocado Toast: Try spreading avocados on a tortilla with a pinch of red pepper, salt, and other spices for a good breakfast meal.

• Yogurt Parfaits: Pour some cold water into the dehydrated yogurt and then stir in some dried fruits and chocolate chips for your breakfast meal.

• Smoothies, Shakes, Morning Coffee, or Tea: Having a liquid breakfast is one of the simplest methods of getting enough nutrients into your body. Take your smoothie and dehydrate it at home, and then it can be carried with other foods on the expedition.

Lunch Ideas for Backpacking

By lunchtime, fatigue may start to creep in. Your backpacking lunch should be something that is easy on the stomach yet provides you with enough energy to carry on for the rest of the day. Aim for high protein backpacking meals to sustain energy without making you feel overly full or drowsy. Some good options include:

• Tortillas with Canned Chickpeas and Pickles: This no-cooking option is a powerhouse of sustained energy for hiking. All you have to do is simply mix the chickpeas with pickles and spread them on tortillas. You can easily customize it by adding other ingredients like spices, hot sauce, or vegetables, allowing for variety.

• Dry Vermicelli with Dried Vegetables: These are lightweight yet very filling. All you will be required to do is pour hot water over the vermicelli and the vegetables for them to be ready-to-eat.

• Quick Ramen or Pasta: Another canned option where you need not bother with weights. It is as simple as pouring some hot water, and you are ready for a delicious meal.

• Wraps with Canned Corn and Peas: It also has simple foods that are nutritious and are good sources of carbohydrates and fiber.

• Peanut Butter and Honey Sandwiches: These are rich in proteins and energy and are suitable to be taken when one feels drowsy in the middle of the day.

Backpacking Snacks

Snacks play a crucial role in maintaining energy levels in between meals so that your stamina does not fall drastically mid-hike.

When selecting the best backpacking snacks, opt for lightweight, easy-to-carry, and no cook backpacking meals. Look for calorie-dense choices that offer a quick energy boost.

• Energy Bars: These are small in size, dense in nutrients, and perfect for snacking if you need a quick energy fix.

• Mixed Nuts and Trail Mix: These foods are rich in healthy fats and proteins.

• Dried Fruits: Although low-calorie, dried fruits are rich in nutrients and an excellent source of energy boost.

• Cookies: These can also offer a form of energy replenishment within a shorter time.

• Jerky and meat bars: Those who like non-vegetarian food can carry some meat bars and enjoy high-protein snacks.

Backpacking Dinner Ideas

When you are done with your hiking day, sitting down to a delicious hot meal is probably the best way to call it a day. Focus on meals that can be prepared with ease and come with a good ratio of proteins, carbohydrates, and fats. You may try:

• Instant Rice and Curry: Freeze-dried rice with an option of curry can give you an option for a tasty dinner that can be prepared quickly and with little effort. You simply add hot water, and your dinner is almost ready.

• Dehydrated Meals like Chili Mac or Vegetable Soup: They might take a bit longer to rehydrate, but they are often more affordable and still provide a warm, hearty meal after a long day of adventure.

• Instant Soup with Bread Rolls: An effortless and soothing dish ideal for a meal that ends the day on a good and warm note.

For those who enjoy a bit of cooking, DIY backpacking meals can be both fun and satisfying. Use ingredients like summer sausage and instant mashed potatoes to create simple, tasty meals that will take minimal time and effort. You can also combine it with a packet of seasoning for a quick, filling dinner.

Backpacking Meal Plans for Specific Dietary Needs

Some backpackers follow a strict diet as they like to live that lifestyle or due to dietary restrictions. The following diet specific food ideas shall come in handy.

Vegan Backpacking Food Ideas

Backpacking and veganism might seem like an odd combination, but the right planning can make it possible for you to enjoy delicious and nutritious meals on your trip. In fact, those who are lactose intolerant can also follow a vegan diet while they are on their backpacking expedition. Here are some ideas to get you started.

For a vegan breakfast, what can ever be better than an oatmeal? Whether you are a vegan or not, oatmeal is an all-rounder food that is quick and easy to make. Apart from oats, there are a variety of vegan dehydrated meals that require only hot water to prepare. For example, pad thai, chili, instant rice, dehydrated beans, and soup kits.

Gluten Free Backpacking Food

Gluten-sensitive people often face hurdles in finding suitable, portable, and nutritious food options for the trails. But with some delicious gluten and dairy free backpacking food options in the market, it is entirely possible to enjoy your hike without compromising on nutrition.

• Instant Oatmeal: Look for gluten-free oatmeal packets that require only hot water to prepare.

• Breakfast Skillets: Freeze-dried breakfast skillets are gluten-free and provide a hearty start to the day with ingredients like hash browns and powdered eggs.

• Gluten-Free Wraps: Use gluten-free tortillas or corn tortillas to make wraps filled with hummus, vegetables, and protein sources like beans or gluten-free deli meats.

• Dehydrated Soups: Many brands offer gluten-free soup mixes that only require boiling water, providing a warm and nutritious lunch option.

• Nut Butter Packets: Individual nut butter packets can be paired with gluten-free crackers or fruits like apples and bananas for a quick, energy-boosting meal.

Diabetic-Friendly Backpacking Food Ideas

People with diabetes must carry high-fiber carbs, high protein, healthy fats, herbs, and spices and eat something every couple of hours.

If you are diabetic, you can have quinoa, brown rice, whole grain pasta, beans, hummus, sweet potato, lentils, peanuts, eggs, cheese, and fatty fish. For healthy fats, consider avocado, olive oils, chia seeds, and walnuts.

Also drink plenty of water to stay hydrated during the journey - consider natural lemon juice or other non-sugar mix for diabetes management.

If you have severe food allergies, ensure your travel insurance covers emergency medical treatment or even evacuations if you need to be transported for better medical care. Apart from this, even baggage loss can be a must have coverage in case you lose your backpack filled with essential medical and food supplies on your trip.

Backpacking Cooking Gear

The right cooking gear varies depending on the type of food you have planned to carry with you. Though the gear that seems necessary to you might not be suitable for someone else, here are some items you must consider for your backpacking trip.
 

How to Pack Food for Backpacking

Now that you know what and how much food to take with you on your trip, it’s time to pack.

First, remove any unnecessary packaging from your food items. This not only saves space but also reduces weight. Instead of bringing bulky boxes or bags, repackage your food into resealable plastic bags or lightweight containers.

Label each bag with the meal it contains and any cooking instructions. This will make it easier to find snacks and meals quickly and save time and energy. Organize your food by day so you don’t mistakenly eat tomorrow’s food today. Snacks should be easily accessible, so consider putting them in side pockets or the top compartment of your pack.

If setting camp, store your food in a critter-proof bag or bear canister to keep it safe from wildlife. You may also hang your food from a tree branch at least 12 feet off the ground and 6 feet from the trunk to keep it inaccessible to wildlife.

Most importantly, keep where you sleep and eat separately. Never eat or store food in your tent to avoid attracting animals with food smells. Even the place where you cook should be at least 100 yards from your camp. Wipe up any spills and crumbs and dispose of trash far away or incinerate it.

More Backpacking Food Strategies

Beyond meal planning, here are some other food-related strategies that may impact your backpacking experience positively.

Comfort foods: Bringing a few comfort foods can boost morale, especially on tough days. Favorites like chocolate, a small packet of cookies, or a special drink mix can give you a mental high and make your trip more enjoyable.

Rethink your condiments: Hot sauce can add flavor to otherwise bland meals. A small bottle of your favorite hot sauce can make a big difference, adding flavor to many dishes. Instant coffee is another versatile item. Not only does it give you a morning caffeine boost, but it can also be added to oatmeal for a mocha flavor.

Shop in the baby food aisle: The baby food aisle might seem strange, but it has convenient ingredients like yogurt melts. These are lightweight and packed with nutrition, making them a great addition to your backpacking meals.

Don’t shop in bulk: Pack a variety of foods to keep your palate happy. Repeating the same meals can get boring fast so mix it up with different flavors and textures.

Get fresh foods: Incorporate fresh ingredients where you can. For shorter trips, pack durable fresh produce like apples, carrots, or bell peppers. They add freshness and crunch to your meals.

Try local dishes: When passing through cities or towns, take time to try out the specialty of that place. Food is a great way to know a place better.

If you're traveling with a group, sharing meal prep duties. Cooking together can enhance camaraderie and make the experience more enjoyable.

Wrapping Up

The key to a successful backpacking meal lies in careful planning and preparation before starting your journey. So, make sure that you keep a check on your daily consumption of nutrients.

Also, be aware of the weather conditions of the place where you are planning to explore, as it may affect your packed food. It will be helpful in prioritizing the food items that you need to carry in your backpack. Knowing about weather conditions also helps you to make decisions related to the repackaging of the food. Moreover, have access to enough water and consider a portable water filter to access clean water for drinking and cooking.

Remember, the best backpacking food is often the one that satisfies your personal preferences and dietary needs. It is up to you whether you want to follow the style of traditional backpackers or discover your own menu that will help you stay energized and happy on your adventure.

FAQs About Backpacking Food

1. How to keep food cold while backpacking?

Keeping the food cold can work more effectively for shorter backpacking trips or day hikes. Refrigerate it overnight before you leave. Also, freeze water bottles or juice packs before your trip, which can double down as ice packs for your food.
 

2. How can I adjust my backpacking meal plan for different climates and altitudes?

In colder climates, pack more high-calorie and warm meals like soups and stews. For high altitudes, bring easy-to-digest foods and extra snacks to combat increased hunger. In hot climates, focus on lightweight, non-perishable items that don’t spoil easily, like dried fruits and nuts.
 

3. What should I do if I run out of food before the end of my trip?

If you run out of food, ration what you have left. Try to forage for edible plants if you know how to identify them safely. Inform others of your situation and seek help. Always carry an emergency supply of high-calorie snacks.
 

4. How to dehydrate meals for backpacking?

You can easily create homemade dehydrated backpacking meals if you have a dehydrator. Prepare your food by cutting it into thin slices and then place it on the dehydrator trays. Set the temperature to the recommended level for the type of food and let it dry completely. Further, store the dried food in sealed bags for later use.
 

5. What are good sources of protein for vegetarian backpackers?

Vegetarian backpacking meals can be packed with protein too. Good protein sources for vegetarian backpackers include nuts, seeds, lentils, quinoa, and chickpeas. Pack items like nut butter, protein bars, dehydrated lentil soup, chickpea stew, black bean chili, or tofu scramble.

Also Read: Backpacking, Backpacking: Spain, Backpacking Europe, Backpacking for Adventure, Backpacking Travel Insurance, Backpacking for Beginners