BEST lightweight Hiking FOOD, And Meal PLANS!


How Much Food To Take On A Backpacking Trip

Follow along with me as we go through the process of searching for all of the best lightweight hiking foods, and snacks. Along with some great simple meal Plans. So you will be completely prepared for your next Hiking, Backpacking, or thru-hiking trip!

Quick story: Over the past many years of Hiking, whether for the day or for a few days to a week (Backpacking) I’d always take the same foods… Granola bars, protein bars, oatmeal, crackers…etc. Very average foods if you ask me, but maybe that’s because I have grown up eating those snacks?  Anyway, I’m feeling very confined to the same old foods and snacks? Some may say the same for foods they have grown up eating as well? I think its time to break out, try some new foods and snacks. Of course, that is lightweight and Ideal for hiking and backpacking.

Now that I’ve hit my breaking point, and you may have as well? Personally, I’m Unable to eat another granola bar again… I’m literally to the point that if I was starving, all I had was a Granola bar. I MIGHT eat It, yes MIGHT? I’m sure you have a similar story. Probably not with Granola bars as me? But I’m sure you’ve experienced something alike. Nonetheless, this spurred me to do some serious research / digging to see what other Backpackers and Hikers are taking with them for fuel when out on the trail??

 

Best Lightweight Backpacking / Hiking Food: 

We all know dehydrated backpacking, Hiking, camping food. Whatever you use it for. Can be quite expensive… Below I have targeted the Cheaper Backpacking and Hiking foods available.

Quick note: If you’re going out Hiking for the day? I’m going to assume you will be eating breakfast at home, or on your way to the trailhead? However, if you’d like to have breakfast out on the trail, Or you are headed out for a multi-day Backpacking trip? I have included breakfast foods, and meal Ideas in the list below.

Same with dinner. If your only going hiking for the day I’d estimate you will likely be stopping for Dinner on your way home from the hike or having dinner at home? Nonetheless, I have included a dinner section for those going Hiking / Backpacking for multiple days.

 

Breakfast:

  • Rolled Oats / Oatmeal
  • Cream of wheat
  • Grits
  • Beagles
  • Chia seed
  • Bacon Bits
  • Tea or Coffee
  • Breakfast essentials (Mix packets)
  • Energy Bars
  • Pop tarts
  • Granola & Cereal
  • Powdered milk

Lunch:

  • Whole Wheat
  • Tortillas
  • Bagels
  • Flatbread
  • Salami
  • Hard Cheeses
  • Summer Sausage
  • Peanut butter
  • Honey
  • Nutella
  • Jam
  • Spam
  • Seaweed

Dinner:

  • Freeze Dried Meals (Can get expensive though)
  • Easy Mac
  • Macaroni and cheese
  • Ramen Noodles
  • Couscous
  • Tuna
  • Chicken
  • Dry Soups
  • Rice Sides
  • Pasta Sides
  • Instant stuffing
  • Instant potatoes
  • Freeze dried vegetables, and / or fruits
  • Instant rice

Snacks:

  • Dried Fruits (Raisins, Mango, Strawberry, Blueberries, Apple, Orange slices)
  • Crackers
  • Chips
  • Beef Jerky
  • Chocolate
  • Candy
  • Cookies
  • Nuts
  • Pistachios
  • Fruit leather
  • Fruit roll-ups
  • Fruit by the foot
  • Energy bars
  • Trail mix

Drinks:

  • Gatorade
  • Propel
  • Powerade
  • Vitaminwater
  • Emergen-C Electro Mix
  • Honest Sport
  • Protein Shakes (Muscle milk, Premier protein, Pure protein…)
  • Zico Coconut Water
  • Nuun Hydration drink tablets
  • Hot cocoa mix
  • Apple cider

Extra:

  • Spices
  • Seasonings
  • Olive oil
  • Condiment packets

Above I have listed every single food, drink, snack, topping… I was able to find that is ideal for Hiking, or Backpacking. I tried to stay closer to Healthy food items. But I know how boring a trip can get if you haven’t got any candy, or treats, so i threw some of them in to.

A lot can be done with the list above. The list above is not a list of meals to eat, but rather a list of foods, treats, and snacks to combine to make meals. For instance, lets make a Lunch meal:

  • Take 1 piece of flatbread
  • Spread Peanut butter, and Honey on one side
  • then fold the bread like a taco.

Now you have yourself a Peanut butter, and honey Taco / Sandwich. This begins to beg the question: Why suggest Flatbread, instead of other bread? Well because Flatbread, Tortillas, and Beagles hold up best to Hiking. Most bread will end up smashed, crumbling and unappetizing.

Haha, So instead you should just buy it Pre-smashed Right? (Because flatbread and tortillas are already flat)…… But on a serious note. What I am trying to say is Everything in the list above was selected for a reason.

Quick Note: Both lunch and dinner can be interchanged. Below in the meals list, I’ve swapped lunch, and dinner ingredients back and forth. So don’t take the Breakfast, Lunch, and Dinner list to heart, only eat the foods in that category during those times (it’s more of a rough guideline). but rather be creative with your meal prep, and do what you’d like.

Simple Hiking Foods

How Much Food Will You Need For your Backpack / Hiking Trip?

Now that you have a list of food, candy, snacks, and drinks to pick from above. The next obvious question is “How much food will I need???”. At least that’s the question I became curious about?

In the past, when I’d pack for a trip, I would just pack as much food as I thought I may need. Not taking into account how much Proteins, Fiber, Fats, Fruits & Vegetables…etc I would be taking in during my trip. I had no structure to my diet.

Flying by the seat of my pants so to say. I would eat when I felt like and would eat what I felt like. (Skittles, or a bag of trail mix… I will not doubtably eat the skittles over the trail mix)

To be honest, for the most part, I don’t pay much attention to my food intake on a daily basis. This could be due to the fact I don’t know a whole lot currently about meal planning, & Nutrition? Or maybe Just don’t care for getting into the nitty gritty details about my food consumption?

Anyway if you’re like me? I think its time we take a good look at some tools and techniques both you and I can use in order to help our meal planning needs. Cuz, to be honest, I think planning ahead both on meal prep, as well as nutritional value per meal is a great start to a happy stomach and ultimately a great trip.

It has been said that the average man needs about 2,500 calories a day, in order to hold his current weight. As well as the average Woman needs around 2,000 calories a day, to stay at her current weight?

Using Both these statements above we can get a very rough estimate, as to how many calories you and I will need per day. Nonetheless, a very rough estimate isn’t good enough… So Lets dive delve deeper into the topic.

A little about me: You see I’m a fairly skinny guy. Weighting out at about 130 lbs, reach to 5 foot 11 Inches tall. I’ve always been on the lighter side when it comes to my weight. Which is interesting to me because I can eat as much or as little food as I want, and my weight doesn’t change much at all… I tell you a little about me right now, so I can use myself as an example below.

Many factors come into play when deciding how many calories per day are right for you. For example, You and I likely have very different body types. I Weight 130 lbs, I’m quite skinny from my height & weight, and My metabolism is so fast I have to eat nearly every 2 – 3 hours, otherwise, I begin to get a headache, and it all starts to go downhill from there… Being that my metabolism is so fast I’ll likely have to bring more food with me to fuel me through my day, then someone with a slightly slower metabolism and different body build.

I use my self as an example, to show you how I need to pack based on my personal / bodily needs. You will likely have to pack different to me according to your needs.

Depending on your Age, Weight, height, Sex, and Activity level. Your body will desire more or fewer calories throughout the day, then others.

You will want a good balance between Carbohydrates, Proteins, fats, and fiber. along with fruits, and vegetables when possible. Raw Fruits and vegetables tend to be quite heavy. This will weigh you down on long hikes, and cause sooner burnout.

Compensate by bringing freeze-dried, or dehydrated Fruits, and veges. They are much lighter and keep better than Raw.

To help you get a rough estimate of what your calorie intake should be. Use this Caloric Needs Calculator. Below is an example of my results, and what I did with those results.

Example:
  • My gender = Male
  • My height = 5’11”
  • I weight = 127 lbs
  • My age = 22
  • My activity level = Active

Result: I will need 2,800 Calories a day to maintain my current weight. Though just to be safe, for my hiking trip I’m going to round my Minimum targeted daily caloric intake up to 3,000, Because I plan to be hiking most of the day. I suggest you do the same, by adding some extra calories to your baseline (My baseline being 2,800 calories).

At this point, you should have a good idea as to what your Ideal Target daily caloric intake should be. Now use this Nutritional Needs Calculator to determine what your estimated Carbohydrates, Proteins, and Fats consumption should be throughout the day.

Example:

Based on my Minimum Target of 3,000 Calories a day I should be getting:

  • 338-488 Grams of Carbohydrates per Day
  • 75-263 Grams of Protein per Day (I Will be Target the higher range 200)
  • 67-117 Grams of Fat per Day

Also next to each it gives me the estimated calories per Listing.

Now that you know your ideal Calorie target, along with the total Carbohydrates, Proteins, and Fats you will need per day. You can now plan accordingly. This is where your meal Plans and meal prep will collide with nutritional value.

Easy Creative DIY Backpacking & Hiking Meal Plans

Depending on how much time you have, and the amount of water you’ve got available to you, whether that’s a water source nearby or water you packed in. Some meals may be better than others. For example: if you are limited on time, it may be a better idea to mix up a Breakfast essentials packet with some powdered milk, and a handful of granola. However, if you haven’t got much water left, it may be a better idea to save that water, and have a Pop tart, an energy bar, and some granola.

However, If you have both time and water? Use it an make yourself a nice meal if you’d like. Such as: Macaroni and cheese, with a handful of bacon bits, and some chicken…etc.

The below list is meal ideas, not recipes. I’m going to assume you won’t have measuring interments with you. So just us your best guess as to how much you would like, or if your the kind of hiker that plans ahead well (I hope you are!) Then you could put all the dry ingredients in a plastic bag for each individual meal you’d like to have. Before you leave on your trip. So all you’ve got to do when out on the trail and your ready for some food is simply pull out your cooker and dump your dry ingredients in. Rather then trying to estimate each.

Honestly, the ideal way to prep for a hiking trip is, By having each meal in a plastic ziplock bag. The dry ingredients that is. This makes meal prep much easier and quicker.

Breakfast Meal Ideas:
Breakfast Meal #1: 
Ingredients
-Cream of wheat 
-Chia seed 
Directions
Mix together 
Using stove, let simmer
Toppings 
-Granola 
-Raisins
-Dried Fruits

Breakfast Meal #2:
Ingredients
-Rolled Oats
-Powdered milk
Directions
Cook with hot water or 
let soak for 10-20 minutes
Toppings
-Granola 
-Raisins
-Dried Fruits 

Breakfast Meal #3:
Ingredients
-Instant Rice
-Powdered Milk
Directions
using stove, let Simmer 
for 10-20 minutes
Toppings
-Bacon bits

Lunch Meal Ideas:
Lunch Meal #1: 
Ingredients
-Tortilla shell
-Tuna
Directions
Make a line of tuna from one side
of your tortilla to the other. 
then roll up. (Tuna Burrito)
Toppings
-Seaweed
-Summer Sausage

Lunch Meal #2: 
Ingredients
-Ramen Noodles Packet
Directions
Cook using Ramen noodles 
instructions.
Toppings
-Seaweed
-Spam

Lunch Meal #3: 
Ingredients
-Bagels
-Peanut butter
-Jam 
Directions
Spread peanut butter, and 
jam on both slices of beagle
and place back together to make
a beagle PB&J

Dinner meal ideas:
Dinner Meal #1: 
Ingredients
-Macaroni and Cheese packet
-Little bit of dried milk
Directions
Use macaroni and cheese 
cooking directions. Add in dried milk
for creamier texture. 
Toppings
-Bacon bits
-Chicken 
-Tuna

Dinner Meal #2: 
Ingredients
-Rice Sides: Chicken flavor
-Chicken
-Instant Stuffing
Directions
Cook using Rice Sides directions
Add Chicken and Instant Stuffing 
once rice is finished cooking
Toppings
-Bacon bits
-Cheese

Dinner Meal #3: 
Ingredients
-Pasta Sides: Alfredo Broccoli flavor
-Chicken
Directions
Cook using Pasta sides directions
once cooked add chicken
Toppings
-Tortilla Strips
-Crumbled Crackers

Few of the many meal ideas out there. Be creative and I’m sure you could come up with many of your own using the above list of ingredients.

Packing Your Food: 

Since most, if not all of your food and supplies is going to be in your pack or on your waist you will likely want to save as much space as you can. Along that same line, you need to keep your pack as light as possible. Obviously, you will need water, which can make your pack quite heavy. So you need to select food and food storage containers that will be lightweight and take up as little space as possible.

So, We need to save space and reduce weight. Lets first go over storage space. What can be done to save as much space as possible???

Storage Space:

Below i have made a list of Ideas, and techniques that I use my self, along with what I’ve seen other hikers and backpackers using. Now odds are you won’t be surprised here, but these storage techniques will save you a lot of well-needed space which is good enough for me!

  • Replace original packaging with plastic baggies. (Ziploc)
  • Get as much air out of baggies as possible. (But don’t smash your food)
  • Try to Avoid Square plastic containers. These typically take up much extra space and are awkward to pack.
  • Avoid glass containers, They are again awkward to carry, and can easily break if you fall, or set your pack down hard.

Weight Reduction: 

  • Using plastic Ziplock bags is probably the best thing you can do for weight reduction.
  • Avoid heavy foods and food containers. Such as Canned foods, Raw fruits, and vegetables, glass containers…etc.
  • Again, Avoid glass containers. Not only are they awkward to carry, and can break. But they also are very heavy.

Okay, so plastic bags are probably the best way to separate your food, along with reducing used space and reduce weight. of course, you need to keep your water and other liquids in bottles. That differently shouldn’t go in plastic bags… You will Probably end up with wet supplies if done..

What to do with Garbage??? 

This is very important! Have You ever heard the saying “Pack it in Pack it Out”? Well, that’s exactly what you need to do. Please don’t leave any garbage behind! Most of the garbage that I have seen when hiking is typically food, and drink wrappers / Cans. I am sure you can agree with me.

I know you aren’t someone that would leave behind trash purposefully. Goodness ill bet most hikers and backpackers would never think to leave trash behind. However, the trash that is on the trails, and in campsites was most likely dropped, or left there by accident. Whether the previous hiker didn’t have their pack zipped up all the way, or the wrapper in their pants pocket wasn’t tucked in far enough. Either way, we all need to do our very best to make sure we don’t drop, or leave any trash behind. Below are some tips to help keep our canyons, and trails clean.

  • Put your trash in a lockable bag. Such as a Ziplock plastic bag. and place that bag in your pack.
  • Check the area you cooked thoroughly before leaving
  • If the wind picks up, catch any garbage that begins to blow away
  • Before setting off. Check all zippers, Velcro, and buttons. Make sure your pack is completely done up.

How Do I Keep My Food Away From Wildlife? 

Keeping your food away from all wildlife should be a priority. Its not a good thing if a bear gets hold of your food. It can lead to many things such as, Throwing off that bears natural cravings. Not to mention that bear becoming, aggressive toward hikers and campers, pestering, and finally becoming so dangerous that it has to be put down…

Most people don’t realize how big of a deal it is when wildlife gets even a small amount of human food. Best thing I can find to compare it to is Drugs to animals. I’m sure you know of someone who has had or has a drug addiction? It’s not a good thing to deal with… Often times that person will do anything to get their fix.

Same kind of thing for the animals. Just imagine You went from eating leaves, and plants. to eating a Reese’s Peanutbutter cup? You’d probably want another one right??? I Defiantly know I would. Goodness, after eating one Reese’s, I want another. I Like Reese’s. Anyway Back to it.

what can I do to keep food away from wildlife? 

Ever Heard of a Bear Canister? What about a Bear Bag? Well, both are storage units for your food and scented items. Both Meant to keep all your food & Scented products away from the animals when your Camping.

If you are going on a Backpacking trip / Staying overnight. You will likely need a Bear bag or bear canister. Nonetheless, If you are just going Hiking for the day, you probably won’t need one.

Which Is The Best Food Storage Option For Me?  

This will depend, on your pack, along with your budget. I mean both bear bags, and bear canisters can get expensive. However, a bear bag can really be any bag you put your food in. It could even be a grocery sack you got at Walmart. Though I wouldn’t recommend a Walmart sack they are very thin, and tend to rip easily. Though you will need Rope Because with a bear bag you will be tying it up high in a tree. though, I prefer to use paracord in place of rope. Paracord is a lightweight nylon kernmantle rope originally used in the suspension lines for parachutes. It takes up much less space then rope, and it very strong. I mean it has to be when its being used on parachutes right!

Also, Bear bags are typically much lighter and easier to carry then canisters are, though canisters are said to be a better, and safer option. Canisters have a much Higher success rate and are much simpler to deal with. By simpler to deal with, I mean: There is no need to hang your canister in a tree. All you really need to do is find a couple of large rocks, or tree trunks to wedge the canister between so bears can’t knock it out, and kick it around.

Here are a couple of Links if you’d like to learn more about Bear Canisters and / or Bear Bags. Also if you’d like to go deeper on the topic of finding which is best for you Bear bag or Bear canister check out this link where I compare the two.

Conclusion:

In short: there are many different lightweight food options available when it comes to Hiking, backpacking, or anything alike. Goodness, just recently I was at the grocery store. picking up the usual grocery list, when I passed by some instant stuffing that was displayed on the self. And around it was all sorts of different food products that I think would be very viable options for lightweight food.

Maybe a great way to find other great lightweight hiking food options would be by simply going to the store, and scan every aisle and shelve for food products that could fit the bill so to say. If you have any questions or concerns please leave them below. If you’ve made it this far I appreciate you taking the time to read, And I Hope this Provided you Some Value.

Colt

Hi, My name is Colt And I Enjoy the Outdoors. I may not look it, as I am often seen as the only guy wearing Jeans Hiking on a hot summer day. But I can honestly say there is no place I like to be more than out in the Backcountry exploring the landscape around! Learn more about me on the About Page

Recent Posts