Weekend Backpacking Trip Food Guide
Food shopping for your first backpacking trip can be very intimidating. I remember asking myself, “What if I need more calories?”, “Does everything need to be healthy?”, “How do I repackage all these bulky items?”. The list of questions goes on. After years and years of backpacking, I’ve found the perfect amount and types of food that work best for myself.
There’s a lot to consider when planning food for a backpacking trip: calories, nutrition, variety, and weight. The total calories you’ll need depends on multiple factors: height, weight, age, prior physical activity, trail intensity, pack weight, altitude, etc. It’s important to know how much you actually need, but it’s just as important to know how much you can physically eat.
If you are planning to do a longer backpacking trip or thru hike, check out this Backpacking Food List.
HOW MANY CALORIES DO I NEED?
Start by calculating your Basal Metabolic Rate, or the calories you need to maintain basic functions.
Females: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.68 x age in years)
Males: BMR = 66 + (6.25 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years)
For example, I’m 27 years old, 5’ 3”, and weigh 123 pounds. My BMR is about 1,360 calories.
I have a good level of fitness, a lot of muscle mass, and a pretty slow metabolism. While backpacking I tend to burn around 300-400 calories per hour. That puts me at a burn of around 2,800 calories per day. This is an AVERAGE in order to maintain body weight.
Based on previous experience, I knew I physically couldn’t consume that many calories even when my “hiker hunger” hit. I went on a few shakedown trips and found that about 2,400 calories was the most realistic for me. I never felt hungry or weak, but always carried extra food just in case. You don’t want to under or over pack food (but obviously over packing would be better in this case).
WHAT IS MY FOOD PLAN?
This is the fun part. Who doesn’t love planning out the food you get to eat?!
This is my exact meal plan with nutrition and calories for each item, and a 2 night backpacking trip shopping list to make it all easier to plan! Please note that this is based on my personal caloric needs. You may need more or less.
BREAKFAST
Option 1:
2 packets of Trader Joe’s Instant Coffee (50 calories)
Oatmeal (160 calories) — I like to get protein oatmeal if possible
Dried fruit – apples & cranberries (80 calories)
Option 2:
Trader Joe’s Instant Coffee (50 calories)
Bobo’s Oat Bars (180 calories)
Dried Fruit – apples & mango (120 calories)
Let me start by saying that the Trader Joe’s Instant Coffee will change your life. I’m not exactly sure what it is but I never go one day drinking it without saying, “this coffee is absolutely amazing.” I’m a coffee guru so you can trust me on that. Two packets in 1 cup of water is the best way to go!
On a normal day, I don’t love oatmeal. I learned to love it in the backcountry. I like to change up flavors or add dried fruit to really put it together. When I get sick of hot oats (this happens way too often), I cold soak them in water the night before.
Bobo’s Oat Bars are absolutely amazing. They are perfect for those early wake-up days where you don’t have time for a hot breakfast.
LUNCH
Option 1 (my favorite):
Tortilla (70 calories)
Dry salami (~ 160 calories)
2 slices of cheese (220 calories)
Mustard/Mayo (10 calories)
Option 2:
Tortilla (70 calories)
Tuna (80 calories)
Mustard/Mayo (10 calories)
Option 3:
Tortilla (70 calories)
Peanut Butter (210 calories)
Nutella/hazelnut spread (120 calories)
Raspberry Jelly packets (60 calories)
Tortillas are the perfect bread substitute because they don’t squish, don’t mold easily, AND they are extremely easy to fit in a bear canister. (if you need one!) I personally love salami and cheese, but tuna is also a great option and comes in a variety of amazing flavors. The peanut butter packets are also a great option, I either mix them with Nutella/hazelnut spread (midday chocolate always sounds so good) or strawberry jelly.
DINNER
Non Freeze-Dried Food Options
Ramen (371 calories) + chicken packet (150 calories)
Knorr rice sides (280 calories) + chicken packet (150 calories) — there are also knorr pasta side options but they take longer to cook
Freeze-Dried Food Options
Backpackers Pantry
Pad Thai with Chicken (410 calories)
Cuban Coconut Rice and Beans (610 calories)
Santa Fe Style Rice and Beans with Chicken (600 calories)
Risotto with Chicken (580 calories)
Peak Refuel
Thai Chicken Coconut Curry (850 calories)
Sweet Pork and Rice (750 calories) — my absolute favorite backpacking meal
Chicken Pesto Pasta (920 calories)
Good to Go
Mushroom Risotto (820 calories)
*Most freeze-dried food options are sold as 2 servings.
I’m not sure if it’s my “hiker hunger” hitting at the end of a long day or if these freeze-dried meals are really that good. Either way, I have no complaints with any of the meals listed above. I highly recommend trying the Peak Refuel Sweet Pork and Rice — it’s incredible!
I also love eating Ramen for dinner. It’s easy, inexpensive, and delicious. I normally add a packet of chicken to add protein to the meal.
SNACKS
Options
Protein Bars (180-280 calories) — my favorites are GoMacro and Clif Builder Bars
Trail Mix - nuts + dried fruit (200 calories)
Trail Mix - nuts + chocolate (if not hiking in the desert or very high temperatures) (250 calories)
Chomps Meat Sticks (100 calories)
Olives (50 calories)
Fruit Bars (90 calories)
Dried Fruit (120 calories)
Crackers with Peanut Butter (180 calories)
Honey Stinger Energy Chews (160 calories)
Chips, snack mix, pretzels, or other salty snacks
Gummies! This is a must for me on a long backpacking trip. They help me get through a big day.
This is where most of your daily calories will come from. And who doesn’t love tons of snacks? I normally mix and match 3-4 snacks + energy chews for each day. Energy chews are not only delicious gummies but they will save you on that afternoon climb.
OTHER
LMNT electrolytes (10 calories) — raspberry, watermelon, and lime are my favorite flavors!
I never drink enough water and it’s super easy to get dehydrated while backpacking. These save me. I add one to a water bottle each day.
Hot chocolate (90 calories)
Dessert — Oreo’s, candy, etc. (calories depend on how many Oreo’s you can eat :))
Just in case you need a sweet treat at the end of the night, because you and I both know, we all have those nights. Hot chocolate is also great on a cold night to warm you up before bed!
SHOULD I REPACKAGE MY FOOD?
Yes! This is more important on long trips to cut down on weight but I like to do it on most trips. I start by repackaging all of my bulky snacks into Ziplocks. Then, I repackage all freeze-dried dinners into quart-sized freezer Ziplock bags. I take a picture of the cooking instructions for each meal so I know how to make it once I’m in the backcountry. You’ll then need to place the quart-size freezer bags inside a cozy when you’re ready to cook. The cozy will not only help rehydrate your meals better but to also keep it warm after it’s cooked. Otherwise, you’ll be eating some crunchy rice and beans. Check out How to Make a DIY Cozy to make your own!
I always bring a gallon sized bag to use as a trash bag.
Squeeze all the air out of the Ziplock bags before putting them into your bag. If you are using a bear canister, you may have to play a little Tetris to make everything fit!
Overall, I’m extremely happy with my meal prep. I’ll always look for ways I can add daily variety, but this works perfectly for me.
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