Welcome to the forth installment of How To Plan Your First Backpacking Trip. If you missed the first, How To Plan Your First Backpacking Trip: Finding a Trail Using AllTrails.com, head on over and learn how to find your perfect trail. Then, check out How To Plan Your First Backpacking Trip: Gear to Bring. Finally, read How To Plan Your First Backpacking Trip: Packing Your Backpack.
Eating on the trail is about fueling your body for multiple days of hiking, staying energized and excited, and giving yourself a little treat every once in awhile — you deserve it Here’s a comprehensive guide to help you plan your backpacking meals for a successful first trip.
1. Calculate How Much Food You’ll Need
Backpacking burns significant calories, typically 2,500–4,500 per day depending on terrain, elevation, and distance. As a rule of thumb, aim for 1.5–2.5 pounds of food per person per day, which equates to about 2,500–3,000 calories. The key is balancing caloric density (calories per ounce) with variety and portability. You want to pack meals you can either make at camp, or add boiling water to (dehydrated meals). Its nice to have a mix for longer trips. Don’t forget snacks. Put them in easily accessible places in your pack so you can grab the on the way.
Pro Tip: Foods with higher fat content (like nuts and peanut butter) provide more calories per ounce than carbs or protein. However, you do need a mix of macronutrients to keep you full, and so you don’t get sick of the food you’ve brought.
2. Choose Foods That Are Lightweight and Packable
Backpacking meals should be compact, non-perishable, and easy to prepare. Here are some trail-friendly options:
- Breakfast: Instant oatmeal, granola, powdered milk, breakfast bars, or freeze-dried egg scrambles. You can pack single serve honey or peanut butter to yum up these meals.
- Lunch/Snacks: Tortillas with peanut butter or canned tuna, jerky, trail mix, cheese, or energy bars. Think no-cook, grab-and-go options that’ll be tasty halfway through the day.
- Dinner: Dehydrated or freeze-dried meals are popular for dinner when you have time to sit down and boil water. You can also prep your own meals by dehydrating pasta, rice, or chili at home.
- Snacks: Keep high-energy snacks like dried fruit, chocolate, and nuts accessible for quick boosts during the day. We like energy gels and gummies for a quick hit when you’re feeling exhausted.
Avoid bulky, heavy foods like canned goods or items with excessive packaging, as they’ll weigh you down and create unnecessary waste. Remember Leave No Trace Principals as you prepare your meals.
3. Don’t Forget Your Water!
Pack a water filter or purification system (depending on the length of your trip) since carrying all your water can be impractical. For food prep, many backpacking meals require hot water, so account for that in your daily water needs. Add electrolyte tablets or powders to replenish what you lose through sweat.
4. Prep and Pack Your Food
Divide your meals into daily portions and pack them in resealable bags to save space. Label each meal. Group ingredients for meals together so you’re not rummaging through your pack at mealtime. To reduce trash, repackage store-bought items into lightweight containers or bags before you leave. Place trash back in the zip lock it was stored in. Split heavy food among hikers in the group.
Pro Tip: A bear canister is great even when not in bear country. Often times little critters are a bigger concern than big bears.
5. Keep It Simple
After a long day of hiking, you’ll appreciate meals that are quick and easy to prepare. Stick to simple recipes that only require boiling water or minimal cooking. Save gourmet meals for the kitchen at home, or prep them ahead of time so they’re ready to go on the trail.
6. Don’t Forget Comfort Foods
Bringing treats! Chocolate, your favorite cookies, gummies, candy — these can boost morale on tough days. A hot drink like tea, coffee, or cocoa in the evening can also make the campsite feel cozy.
7. Test Your System Beforehand
Before your trip, test cooking with your stove and utensils to ensure everything works smoothly. Try out some backpacking meals at home to see which ones you enjoy and to avoid surprises on the trail. Always dehydrate meals COMPLETELY before consuming, otherwise you will have stomach troubles, which are miserable to deal with at 2am while sleeping in a tent.
Get Out There
If you’re ready to go, great! Head on out! Otherwise, stay tuned for our next installment, “How To Plan Your First Backpacking Trip: Choosing Campsites and Setting Up Camp”. Looking forward to getting more humans out on the trail and into the woods.
Roxy Dawson
Roxy Dawson was born and raised on the east coast but found her true stride rolling around the west in a van. She is part community manager, part journalist, part editor and now splits her time between her van and Golden, Colorado, where she lives with her husband, adventure pup, and son. She is most alive when her community is close, the environment is thriving, and nature is truly accessed by all that wish to enjoy it.