A Simple 3-Day Plan
A 3-day trip usually means three days of hiking and two nights out, so you need roughly two dinners, three breakfasts (or two if you eat at the trailhead), three lunches and a day or more of snacks. This plan uses mostly grocery store food, needs a stove only for boiling water, and is meant to be adapted to your tastes and needs.
Many hikers aim for around 2,000 to 3,000 calories per day, but your needs depend on size, pace and terrain. Use the numbers below as a rough starting point, check the labels on what you buy, and bring a little extra.
Day 1
Lunch (on the trail): Tortillas with peanut butter and honey, plus an apple or dried fruit.
Snacks: Trail mix, a granola or protein bar, jerky.
Dinner: Instant mashed potatoes with a foil pouch of chicken, olive oil and a seasoning packet.
Dessert or drink: Hot chocolate or a cookie.
Day 2
Breakfast: Instant oatmeal with powdered milk, nuts and dried fruit, plus instant coffee or tea.
Lunch: Crackers with hard cheese and salami or summer sausage.
Snacks: Trail mix, energy chews, a chocolate bar, a handful of pretzels.
Dinner: Ramen or couscous with peanut butter and soy sauce or a flavor packet, plus dehydrated vegetables if you have them. A freeze-dried meal is a fine swap.
Day 3
Breakfast: Granola with powdered milk, or a breakfast bar and a nut butter packet if you want to leave quickly.
Lunch or trail snacks: Tuna pouch on tortillas or crackers, plus remaining snacks and any leftover trail mix.
Day 3 usually ends at the trailhead, so you can plan a lighter final day. Keep one spare snack or meal in case plans change.
Shopping Checklist
| Category | Items |
|---|---|
| Breakfast | Instant oatmeal, granola, powdered milk, instant coffee or tea |
| Lunch | Tortillas, crackers, hard cheese, salami, foil pouch tuna, peanut butter, honey |
| Dinner | Instant mashed potatoes, ramen or couscous, foil pouch chicken, olive oil, seasoning |
| Snacks | Trail mix, jerky, bars, dried fruit, chews, chocolate, pretzels |
| Extras | Hot chocolate, electrolyte mix, salt and spices, zip-top bags |
Adjusting the Plan
- More calories: add olive oil, nut butter, cheese or extra nuts, which add energy without much bulk.
- Vegetarian or vegan: see vegan backpacking food for more ideas, and swap meat and cheese for nut butters, hummus mix, dried beans or lentils, and tofu-style or plant-based jerky.
- No stove: read our guide to no cook food for backpacking, or choose cold-soak oats, tortilla meals and ready-to-eat items. See easy backpacking food ideas.
- Food allergies or medical needs: read labels carefully and consider speaking with a doctor or dietitian about your needs.
Prep and Packing Tips
Portion each meal into its own zip-top bag, label it by day and meal, and put the day’s snacks in a separate bag you can reach while walking. For packing and storage tips, read how to pack food for backpacking. For a longer list of options to mix in, see our backpacking food list.
Test any new food at home first. Follow local rules for food storage and pack out all trash.