The Basics of Backpacking Food

Sometimes the most memorable part of backpacking is the first real meal you eat after. Food is incredibly important on an overnight hike – not just for sustenance but for energy, nutrition, and mental well-being. Finding trail food that offers all of these things can be difficult, and it takes more than one backpacking trip to figure it out. With practice, and a little bit of research, you can be on your way to a satisfied stomach in no time.

The Basics

Walking around the local outdoor gear store is a great way to get inspiration for most things related to backpacking. Unfortunately, inspiration is lacking in the trail food department. Typically there is a wall of freeze-dried dinners, bags of trail mix, and cartons of energy bars. While these items are commonplace on the trail it’s essential to know there are more exciting options available.

Variety is the most important thing to remember when buying trail food. This means variety in taste, color, and texture. Trail mix and freeze dried dinners may be an easy option but imagine having them every day. It’s boring! After a few nights on the trail you’l be dreaming of a California burrito with a side of chips and guacamole.

Taste

The five tastes are sweet, sour, bitter, salty, and umami. Choose a variety of these tastes for your trip. Even if you typically like salty foods, after three days of salty snacks you will crave something else.

Sweet – honey granola bar

Sour – unsweetened dried cranberries

Bitter – dark chocolate

Salty – classic trail mix

Umami – swiss cheese

Color

Foods that are similar in color tend to have similar nutritional value and flavor. It’s easy to have three day’s worth of snacks that are all brown. Classic trail mix, granola bars, energy bars, oatmeal, peanut butter, and milk chocolate are all brown foods. They only cover 2/5 tastes – sweet and salty. Yes, you can argue there are many foods with the same color and different flavors. While this is not a hard rule, it is a helpful rule.

Wasabi peas – green

Jerky – dark brown

Dried mango – yellow

Romano cheese – white

Carrots – orange

Texture

Avoid foods with similar textures. It may not seem like a big deal but you will quickly notice if everything in your pack is mushy, crunchy, etc. Trail mix, carrots, wasabi peas, and corn nuts may be a good variety of color and taste, but your jaw could be sore after a few days.

Cheese – creamy

Hard granola bar – crunchy

Snap peas – crispy

Salami – greasy

Dried mango – chewy

Weight and Bulk

Less weight will result in an easier hike. While some hikers may not take every little ounce into consideration, every hiker should consider pounds. Foods can weigh drastically different amounts, and choosing lighter foods can be the difference between a 30 and 35 pound pack. Hauling an extra five pounds will be an huge strain on muscles and energy. When choosing between different foods take weight into consideration (but also nutritional value).

What if a food is bulky? If it takes up too much space then it doesn’t matter how little it weighs. Weight vs bulk vs nutritional value is a tricky compromise that will change based on your personal preference. For example, I love spinach and often bring a fresh bag as a nutritious addition to dinner. But spinach requires extra pack space to avoid getting smashed. Its nutritional value, light weight, and my general love of spinach makes this bulky item worth bringing.

Nutritional Value

Certain foods will have higher nutritional value than others. Some hikers will look on the back of freeze-dried meals to find the ones with the most calories, or specific things like protein, carbs, and fiber. Depending on what’s important for you, you may want to research the nutritional value of your meals too.

The amount of calories you burn while hiking depends on weight, sex, incline, pack weight, distance, and time.  This website will estimate how many calories you will burn. The average backpacker burns 3,500 calories per day on a hike with medium elevation change, but this is vague and not specific to you. Be sure to bring enough food to make up for the calories you lose.

Weather and Terrain

Going to a location that is very hot or cold will make a difference in food choices. In hot weather snacks can melt and fresh food will spoil faster. Bury items such as cheese, salami, and chocolate in the middle of your pack so they won’t be as affected by heat. Also, when hikes require you to carry extra water, pick meals that require less water.

Cold weather also brings challenges. Hiking in cold weather requires more calories to keep body temperature up, so pack more food. Also, if the outside temperature will make water cold, or if you’re melting snow, it’s going to take more fuel to boil water. Again, chose meals that require less water (or bring more fuel).

Altitude is a tricky beast but it is easier to digest carbs than fats and proteins when at elevation. Also, there is less pressure, therefore water takes less time to boil. If you’re climbing a peak it could be windy, so bring a wind screen for the stove.

Water Availability

Budgeting for water is especially important in the desert or on hikes where water sources are infrequent. Water is heavy and weighs 2.2 pounds per liter so every drop is precious. One trick is to bring meals that don’t require any boiled water. For every cup of water boiled about one ounce can be lost to evaporation.  Some hikers don’t use stoves at all and simply rehydrate meals with cool water. It takes longer but uses less.

There are lots of meals that don’t require any water at all. Quesadillas, tuna and crackers, and a PBJ are some examples. If none of these options sound appealing then one simple way to save water is to put meals inside of a freezer bag instead of a bowl. Freezer bags can withstand hot water and when you pour water directly from the pot into the bag there will be no dirty dishes. No dirty dishes means no water is needed for cleaning them. Fun trick – put the freezer bag inside a padded envelope to keep your fingers safe from the heat.

No matter what, always bring enough water to stay hydrated!

How Much Food Should I Bring?

Knowing exactly how much food to bring on a backpacking trip is an art. Here are some things to consider in order to help estimate the optimal amount of food to bring.

Type of Hike

How much energy will you expend? Is the hike mostly flat or does it have lots of elevation? Is it cold enough for extra calories? How many miles and hours will you hike? These are some of the questions to ask yourself when packing food for the trip (also mentioned earlier in the “Nutritional Value” section). Remember, the average calorie intake is 3,500 calories a day, or you can get a more accurate caloric estimate here.

No matter what kind of hike it is, bring enough food to make up for calories lost. There are few things worse than feeling mentally and physically exhausted AND hungry.

Emergency Food

It’s always recommended to bring food for one extra day. While some hikers argue it is a waste of space and weight, my theory is it’s better to bring too much food than too little. Whether you’re waiting out a storm, or the campsite is just too good to leave, bring extra food.

I always bring enough food for one additional day. That means one extra granola bar for breakfast, one extra dinner, one extra instant soup, and a day’s worth of snacks. The extra weight may be a nuisance but it can make emergency decisions easier.

Bringing Too Much Food

The reason to avoid bringing too much food is because of the extra weight. It may seem smart to bring an entire Costco bag of trail mix “just in case,” but then you are using precious energy to carry it around. That giant bag will also take up space in your pack that could be used for other things.

Bring extra food for emergencies, but don’t bring so much that you’re hauling around unnecessary weight. For example, if you want to bring tortillas don’t bring the whole bag. Only bring the amount you expect to eat. This goes for everything you pack. Don’t bring the Costco size bag of trail mix when you estimate only eating half of it. Portion it into smaller baggies. (Shout-out to the couple on the Overland Track who brought two jars of peanut butter and tried desperately to pawn one off).

Not Bringing Enough Food

Whether trying to lose weight or not wanting to carry the pounds, you absolutely should not deprive yourself of calories. Hiking expends a lot of energy and it’s important to replace the calories you’ve lost. Low calorie intake will result in a bad mood, which will guarantee a crappy hike. If you are adamant about backpacking to lose weight then eat lots, but eat healthy. If you don’t want to carry the weight then pack lighter food items.

Carb Loading

It never fails. I’m sitting around the camp kitchen and someone brings out a giant bag of tortillas. While this can be a good way to carb load, it’s unnecessary unless you’re really knocking out the miles. After all, these are empty calories with no nutritional value. Hiking for two days doesn’t mean you need to eat a pack of tortillas or an entire loaf of bread with dinner. Then again, if you’re on a week-long trip with 15-mile days, bring out those tortillas baby!

Personal Meal Rituals

Breakfast

Some hikers enjoy a slow start to the morning with coffee and scrambled eggs. Other hikers opt for a quick snack while they break down camp. One way is not more correct than the other. Breakfast rituals should depend on personal preference and hiking goals. Don’t make a big breakfast if you normally feel weighed down and lazy after. Alternatively, if you need a good breakfast to raise your mood and energy then don’t skimp.

Lunch

Are you someone who prefers to snack throughout the day, or enjoy a big mid-day lunch? Lunch will depend on how many miles you’re trying to hike and how your body reacts to meals. Are you likely to slow down, or feel energized after a big lunch? Frequent snacking is a good option if you feel lazy after meals, but if a full meal motivates and refreshes you, then pack lunch accordingly.

After the Hike

Everyone has a different post-hike ritual. Some people immediately set up camp while others find a comfortable patch of grass to take a nap. Inevitably, this is when tummies start to grumble and people reach for a post-hike snack. My snack of choice is cheese and salami. What’s yours?

This is also the perfect time to assess your water intake. It’s very important to stay hydrated! A post-hike treat is a simple way to increase your liquids. Instant soups, hot cocoa, and non-caffeinated tea can keep you on the path to hydration. (I have the tendency to pee in the middle of the night, so I try to hydrate right after my hike, then taper off to avoid getting up in the middle of the night). Remember, caffeine is a diuretic so most coffee and tea will NOT hydrate you.

Dinner

Dinner, like other meals on the trail, should be specific to your personal likes and dislikes. If food is what motivates you to get to camp, then spoil yourself with a big dinner! Or maybe you prefer a big breakfast and small dinner. In that case, don’t force yourself to eat a big dinner. Soup, cheese, and salami might be plenty. Whatever you decide, always get enough calories because you need energy for subsequent hiking days.

Dessert

Having a sweet tooth at home will ensure a sweet tooth on the trail. Unless you want cravings the entire trip, which is ultimately what we’re trying to avoid, then bring dessert. It can be something as simple as a candy bar, which is also an easy way to make friends. If you want something more decadent there are freeze-dried desserts such as peach cobbler, ice cream sandwiches, or cheesecake. For super creative desserts go to a website like this one for tasty ideas.

Other Things to Think About

Vegetables

Fresh vegetables are a backpacking luxury but they can bring a wonderful sense of mental satisfaction. Not only are they healthy but the bright colors and fresh flavors are an exciting addition to meals. Adopt a fresh veggie policy for hikes less than five days.

Fresh snacks – snow peas, green beans, carrots, celery, cucumber

Fresh meal additions – spinach, zucchini, squash, asparagus, broccoli, cauliflower, bell pepper, brussel sprouts, corn (in addition to snacks listed above).

Veggies will last different amounts of time. Weather permitting, carrots (especially the large ones), broccoli, and brussel sprouts can last up to five days. Spinach, snow peas, and corn can last two or three days.

Freeze dried vegetables are a great alternative to fresh veggies. They are lighter, less bulky, and have the same nutritional value as their fresh counterparts. The difference is the texture and mental satisfaction of eating something fresh. Dried mushrooms and sun dried tomatoes are commonly found in grocery stores. Occasionally freeze dried vegetables will be in specialty food stores. This website has every freeze dried vegetable imaginable for decent prices.

Trash

Pack it in – Pack it out! Trash cans are pretty much non-existent on the trail so think ahead to minimize garbage. Pull the tabs off your prepackaged meals. Take cheese out of its original wrapping and put it in a ziplock to avoid the loose, messy packaging. Take tea bags out of their baggies. It may seem small and trivial but all these little bits of trash add up.

Freeze-Dried Alternatives

Most hiking food is inexpensive but freeze-dried meals are the exception – around $12 each. Many hikers ditch freeze dried meals because they’re expensive, lack in flavor, give you gas, and don’t tend to satisfy. In fact, the only good thing about them are the convenience and the calories. So why bother? There are many great websites like this one packed full of easy backpacking recipes. People are incredibly creative with their food!

A cheap and easy alternative to freeze dried meals are prepackaged/instant pastas, mashed potatoes, and rice. They can be found in every grocery store, pack lots of flavor, and cost around $1.00/pack. These meals may lack nutrition but simple additions can alter that.

1. per instructions, boil the needed amount of water (substitute milk for more water)
2. add 1 pasta/rice packet
3. simmer per instructions (typically 8-12 minutes).
4. stir occasionally
5. add 1 packet instant soup
6. add more water to reach desired consistency
7. add a nutritious ingredient (carrots, broccoli, etc)

Try to pair rice/pasta packets with a similar instant soup flavor. Chicken alfredo pasta can pair with chicken soup. Cheddar broccoli rice can pair with broccoli soup. The soup packet will add flavor and give the meal a thicker, creamier, stew-like consistency.

Another cheap addition to any meal is canned meat. Canned tuna and canned chicken are in almost every grocery store. The con to bringing canned meat on the trail is carrying around a bulky can, however tuna is often available in a bag. Also, be sure to get a can with an easy pull-off tab.

Besides rice and pasta, instant mashed potatoes are another easy food option. Add cheese, bacon bits, and something fresh to make it a full meal. This recipe is an all-time favorite of mine. It has tuna, wasabi, sesame seeds, and seaweed all thrown in with mashed potatoes. It’s a filling meal with a kick.

What Should I Bring?

With all of that being said, what exactly should you bring on a backpacking trip? Hopefully you realize it all depends on your hiking style and what you like!

Below is what I brought on my 5-night backpacking trip through Laugavegur in Iceland. This includes food for 5 nights on the trail, 1 night in basic post-hiking accommodation, and 1 emergency day (7 days). Remember, this is not a set-in-stone list for everyone. After much trial and error I have found this is what works best for me.

Breakfast

10 granola bars – 2 different brands, 3 different flavors

Snacks

1 bag corn nuts/wasabi nuts mixed

1 bag plain peanuts, milk chocolate, raisins (trail mix)

1 bag spicy peanuts

1 bag honey roasted cashews

1 bag salted peanuts, salted almonds, salted cashews (trail mix)

1 bag snow peas

7 large carrots

Post-Hike Snacks

1 package salami

1 block Swiss cheese

Dinner

3 packages instant rice

1 package instant mashed potato

3 packages instant pasta

1 package spinach

1 zucchini

1 can of tuna

7 instant soups

Other

5 packets instant cocoa

2 tea bags

7 candy bars (all different)

Extra

Below is what I had left over after the hike. There’s a fine line between bringing enough food for an emergency, but not too much. There was enough left over for one full day of hiking.

1 granola bar

¼ bag corn nuts/wasabi nuts mixed

1 handful of spicy peanuts

1 handful salted peanuts, salted almonds, salted cashews, mixed

2 carrots

1 package instant rice

1 instant soup

1 tea bag

Conclusion

Next time you’re backpacking look at what everyone else is eating. It’s a great way to get ideas for future hikes. If you’re curious about what someone is eating don’t be afraid to ask for more details. Everyone’s favorite topic while hiking is food!

The more you hike the better you will know your body’s deepest, darkest food desires. The ultimate goal is to still feel satisfied at the end of a multi-day trip. It will take trial and error to figure out the perfect meal plan, and once it’s perfect you will get inspiration to try something else. Just remember to listen to your cravings and don’t be afraid to get creative.