How to Prepare Backpacking Food

Along with shelter and shoes, food is one of the most important items to take into account when preparing for a backpacking trip. When preparing backpacking food, you want to minimize weight and maximize nutrition, while all the while factoring how long you’ll be backpacking for.

Part 1

Part 1 of 3:

Packing Intelligently

1
Make sure you have the basics. If you’re going on any serious backpacking adventure, you’ll need to stock up on backpacking essentials like a backpacking stove, fuel, and cooking utensils. Make sure you make camp near water every night, or else you’ll have to carry water for cooking as well.^{[1]XResearch source}
- The cheapest backpacking stoves are made of aluminum, but food can stick to them.
- Look for a non-stick pan, and add extra water to prevent food from sticking.
2
Purchase food that’s easy to prepare. Traditionally, backpackers eat their breakfast, lunch, and snacks on the road, only stopping for to make camp, have dinner, and turn in for the night. The majority of your meals should take little to no preparation and be consumed cold. Dinner foods should cook quickly without the need for too much water or fuel, and with essentially no seasoning.^{[2]XResearch source}
- Your breakfast, lunch, and snack meals should not leave your hand sticky or dirty.
- For added flavors, carry salt and pepper, but remember that everything adds weight to your bag!
- Try commercial freeze-dried meals for a lightweight and easily prepared breakfast or dinner.
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3
Repackage store bought ingredients into daily meal servings. Before heading out on your trip, take all the food you purchased out of its original packaging and pack yourself daily breakfast, lunch, snacks, and dinner in resealable ziplock bags. Not only does this help minimize trash on the trail, but it also makes meal prep faster and more efficient.^{[3]XResearch source}
- Don’t forget to label all of your meals and dates.
- Remember to never leave your trash on the trail! Always follow the Leave No Trace rule.
4
Pack your bag with your meals sorted chronologically. Place your meals chronologically on top of each other, with the first day’s breakfast on the very top, the first day’s lunch beneath that, etc. Organize your bag so you will be able to access your meals, and draw out one at a time.
- Make sure you do not put your camping stove beneath the meals, as you’ll have to remove it on the first day for dinner.
5
Avoid perishables or fresh fruit. You want to pack food that will last and won’t be damaged in your bag. As a rule of thumb, never pack anything perishable, even if you’re taking a short trip.
- If you’re going to struggle to backpack without perishables, eat a lot of perishables right before and after your trip!
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Part 2

Part 2 of 3:

Getting Enough Calories

1
Pack crackers and nuts for breakfast and lunch meals. Every meal should have either a carbohydrate or nut base. These foods are easy to carry, take no prep, and can be eaten on the trail, while still ensuring you’re getting enough calories to support the hike ahead. Nutritious dense, lightweight foods like oatmeal and cream of wheat are also great options.^{[4]XResearch source}
- For breakfast, pack plenty of nuts and munch away while you walk.
- For lunch, pack dense crackers that are less likely to break on trail, like whole grain crackers. If you’re worried about them smashing, hang them on the outside of your backpack.
It’s always better to end the trip with a few extra snacks than to go hungry while you’re hiking. For snacks, pack gels, granola bars, or peanut butter for an extra boost. If you like sweets, try adding honey to your crackers and granola.^{[5]XResearch source}
3
Make dinner your biggest calorie meal. For dinner, choose a carb base that packs lightly, is easy to cook, and is over 100 calories per oz 1 ounce (0.028 kg). Couscous, instant rice, and macaroni are good options.^{[6]XResearch source}
- To conserve fuel, boil your base for one minute and then turn your stove off while keeping your pot covered. Your food will continue cooking without wasting more fuel.
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Part 3

Part 3 of 3:

Guaranteeing Nutrition

The longer you’re backpacking, the more variety you need. Pack foods with various textures, flavors, and colors. Not only does this make you happy on trail, but differences in physical appearances and flavor can often mean foods have different nutritional value as well!^{[7]XResearch source}
Vegetables are extremely important for nutrition, as they provide vitamins that are hard to find in most other easy-to-carry foods. For short trips, you might not need them, but the longer the backpacking trip, the more important the vegetables become.^{[8]XResearch source}
Look for lightweight protein options like jerky, cured sausage, tofu, tempeh, beans, peanut butter, and freeze dried meats. Add sausage or peanut butter to your lunches and a cooked protein (like tempeh, tofu, or chicken) to your dinner base to ensure you have enough energy for healthy backpacking.
Dried fruits like dried mangos or even dried figs, which can double as a laxative, are a great addition to any backpacking trip. While it might not be worth carrying enough fruit for everyday consumption, it can be a great breakfast or snack every once in a while.^{[9]XResearch source}
Freeze drying your food removes some of its nutrients, so long term backpackers might want to consider bringing along a multivitamin or two. Easy choices are general mens or womens multivitamins, though you can also specifically grab vitamin C or calcium -- the two vitamins that are hardest to get on trail.^{[10]XResearch source}
6
Enhance your meals with small amounts of olive oil. If you’re worried about your calories or fat intake on trail, carry a small 5 ounce (0.14 kg) bottle of olive oil and dribble some onto your lunches and dinners.
- Pack your bottle in an isolated bag in case it bursts!
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Expert Q&A

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Question
How do you get fresh water when camping?
High Mountain Institute
Outdoor Education Non-Profit
The High Mountain Institute is an educational organization dedicated to helping students connect with nature, develop as leaders, and discover education at its best. For over 25 years, HMI has taken students into the wilderness of Colorado and Patagonia and fostered communities of shared responsibility, thereby creating the foundation for rigorous intellectual experiences.
High Mountain Institute
Outdoor Education Non-Profit
Expert Answer
Locate a water source before you set up camp. Position yourself about 100 yards away from the water. You don't want to be too close because you could pollute the water. Bring a collapsible water carrier, such as a dromedary bag, to collect the water.
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How long can hard cheese go unrefrigerated?
High Mountain Institute
Outdoor Education Non-Profit
The High Mountain Institute is an educational organization dedicated to helping students connect with nature, develop as leaders, and discover education at its best. For over 25 years, HMI has taken students into the wilderness of Colorado and Patagonia and fostered communities of shared responsibility, thereby creating the foundation for rigorous intellectual experiences.
High Mountain Institute
Outdoor Education Non-Profit
Expert Answer
Most hard cheeses will last 4-7 days without refrigeration, depending on the temperature.
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What vitamins are needed for the trip in the Himalayas?
Taylor Wilson
Community Answer
Vitamins are by nature something that the body consumes in limited quantities. So, unless you are climbing Mount Everest, your body will not need more than normal. If you are doing something strenuous, it is always good to consider having nutrient dense recovery drinks and foods immediately after exercising. Meal supplements are easy if you pack them in your checked bag, but check to make sure that whatever you bring will pass through customs.
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Tips

For a more expensive but easier option, consider purchasing pre-made freeze dried meals from major backpacking suppliers like REI.
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Warnings

Always remember to wash your utensils before using them to prevent illness.
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If you’re in bear country, put all of your food in a bear canister when you’re not hiking.
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