Planning out a multiday backpacking trip goes in three stages. Plan the trek. Prepare the gear. Get your food. Today, we’re talking food! Specifically, what’s the best food to bring along for backpacking? Ask any backpacker with a few trips under their belts, and they will swear they have the best food strategy out there. As much as I wish there was one way to go, there isn’t. Prepping your backpacking meals is determined by multiple factors. These can include the length, location, and difficulty of the trip.
Why do these three things matter?
First, it will determine how much weight you want to bring. For example, let’s say you’re just going for one night and hiking four relatively flat miles. It doesn’t matter too much what kind of food you bring here as weight shouldn’t be a big concern. I wouldn’t go as far as packing my kitchen, but you have more flexibility. On the opposite side, if you’re going to do five days, covering 55 miles with incline, you’ll want to be mindful of every ounce and have a keen eye on what food you’re bringing. Additionally, as you pack, you’ll also want to focus on caloric intake, nonperishable foods, and nutrition.
Initially, you’re always moving, which means you’re constantly burning calories. You’ll need to replenish those every day. Overall, it would be best if you were aiming to eat over 3,000 calories a day.
Side note: You know your body better than anyone. This is just a general guideline.
Second, you’ll want to find foods which will last you the trip. You don’t want to have food go bad because then you can’t eat it, but you also don’t want to have to carry it out and add to your pack weight. Lastly, you need to understand what is happening inside of your body as you hike, so you can give it what it needs to respond.
Backpacking meals to bring on a four-day trip
Snacks
Snacks are how you’re going to fuel and refuel throughout your hiking day. Most backpackers don’t sit down for a “lunch” which means you’ll be snacking for the better part of the day. For these, you’ll want to eat high caloric foods as well as salty options to replenish the salt you’re sweating out. My favorites include dried fruit (mangos specifically), nuts (macadamia nuts have the highest calorie and fat-to-weight ratio), and beef jerky. All taste good, replenish lost nutrients, and don’t weigh too much. As you pack, remember to put these in easy-to-access zippers or pouches to make break time less hectic.
Seven backpacking snacks to bring on your next trip:
- Protein/power bars
- Beef jerky
- Nuts/trail mix
- Candy
- Normal and dried fruit
- Salami, cheese, and crackers (if you’re looking to splurge)
- Granola
Dehydrated foods
These are the MVPs when it comes to backpacking food. Not only is a hot meal the most welcomed sight after a long day, having it be filling and calorie-dense is icing on the cake. While dehydrated meals aren’t going to win any Michelin Stars, they receive 10/10 ratings at every campsite.
While I still have no idea how they’re made, dehydrated foods have come a long way, and the options are starting to get more robust. You’ll only need a backpacking stove to boil water and a utensil to eat. These meals are as close as we’re going to get to magic. Although, there are some cons to this.
The first and main issue is price. These backpacking meals run between $9-$12 a bag. When you factor that in for a four-day trip, you’re looking at potentially needing six (breakfast and dinner), which could run you nearly $70. For some, that is understandably hard to stomach.
Another area to consider is how much water is needed. While they tell you a certain amount to use (usually 1-2 cups), this may vary depending on the specific meal. The last thing you want is soupy pasta.
When it comes down to it, the pros of dehydrated meals — lightweight, little effort, and generally tasty — vastly outweigh the cons. Knowing that my meals are set, and my only job is to boil water, is a price I’ll happily pay.
Cheap alternatives meals
If spending $10 a meal in the backcountry irks you, there are plenty of other options for backpacking meals that will be less expensive. However, they sometimes require a bit more creativity and planning.
Starting off, a dehydrated breakfast can be swapped out for oatmeal and a power bar. I’ve been turning to this routine more and more as it’s uber-lightweight and takes up almost no space.
Another easy meal swap is a simple sandwich. Depending what you make, it’s usually only good for the first night. One big thing to keep an eye on is making sure your sandwich is calorie-dense enough to make up for the day’s hike. You don’t want to start day two by bonking at noon and struggling for the remainder of the day.
Here are some alternative backpacking meal ideas:
- Tuna fish/shredded chicken pouches – This is one of my favorite ways to get protein without taking up a lot of room in my bear canister or adding weight to my pack. Pack tortillas and avocado and you’ve got yourself a dinner of champions.
- Ramen noodles and a protein – Pack in some noodles, boil water, and you have yourself dinner. It works and is considerably less expensive. Proteins can be tuna, chicken, or pre-cooked breakfast sausage.
- Cook a meal beforehand – There’s no rule in backpacking that the meal has to be prepared at the campsite. If you enjoy cooking, think about some of your favorite meals, make them at home, and then pack it in. It’ll be cost-efficient and taste better. One of my favorites is steak and egg breakfast burritos.
Alec’s four-day backpacking meal list
If I were planning a four-day, three-night adventure, this is roughly what my backpacking meal prep list would look like. Please remember to always pack out what you pack in. No trash should ever be left in the outdoors.
Breakfasts (3):
- Instant coffee
- Oatmeal x6
- Dehydrated meal
- Power bars
Dinners (3):
- Dehydrated meals x3
- Dehydrated dessert
Snacks:
- Energy chews (six to a pack)
- Dried mangos
- Nuts/trail mix
- M&Ms
- Beef jerky
- Granola
- Salami/summer sausage and crackers
- Dried apple or banana chips
- Electrolyte tablets
Article and Photos by Alec Sills-Trausch
Alec is a photographer, writer, and avid hiker who enjoys pushing the limits to find incredible destinations. He hopes through his work to inspire others to get outside and to respect planet earth so future generations can enjoy it just the same. He’s also a cancer survivor, hoping to use his voice to show that you can have a wonderful life after the treatment.
