What Makes Good Backpacking Food
Almost every source agrees on the same basic criteria. Good backpacking food is:
- Lightweight, because you carry every meal on your back.
- Calorie-dense (see food for ultralight backpacking for the extreme end), so each ounce gives you plenty of energy.
- Shelf-stable, so it survives days without refrigeration.
- Quick to prepare, using little fuel, water and time.
- Food you actually like, since appetite often changes on the trail and you will not eat what you dislike.
You do not need a dehydrator, a freeze dryer or expensive pouches to meet these criteria. Plenty of hikers eat almost entirely from the grocery store. The ideas below lean on that approach.
How Much Food to Bring
Needs vary a lot with your body size, pace, terrain, weather and trip length, so treat any number as a starting point. Many hikers plan on roughly 2,000 to 3,000 calories a day for moderate trips and more for long, strenuous days. Some people find their appetite grows after the first few days of a longer trip.
A common rule of thumb is to plan around 1.5 to 2 pounds of food per person per day. If your pack comes out far heavier or lighter than that, check the calorie density of what you chose. Bring a little extra on your first trips, and test your menu on a short outing before you rely on it. For a worked example, see our 3-day backpacking food list.
Breakfast Ideas
Breakfast works best when it takes minutes and needs little cleanup.
- Instant or rolled oats with powdered milk, dried fruit, nuts and a spoonful of nut butter or brown sugar. Quick oats can be soaked in cold water if you skip the stove.
- Granola or muesli with powdered milk, eaten cold or with hot water.
- Breakfast bars, toaster pastries or bagels with nut butter for mornings when you want to walk right away.
- Instant coffee or tea if a hot drink helps you get going.
- Tortilla with peanut butter and honey, which doubles as a handheld breakfast.
Lunch and Snack Ideas
Many backpackers skip the long midday cooking session and graze instead. Tortillas, crackers and hard cheese hold up well without refrigeration for a few days, as do salami and summer sausage. Foil pouches of tuna or chicken add protein.
Popular choices include:
- Tortilla wraps with nut butter, tuna, salami or cheese
- Crackers with hard cheese or summer sausage
- Trail mix, nuts, jerky and meat sticks
- Dried fruit, energy chews and fruit leather
- Candy or chocolate (in cool weather, since chocolate can melt)
We cover these in more detail in our guide to backpacking lunch food.
Dinner Ideas
Dinner is usually the one meal worth cooking, since a hot meal helps at the end of the day.
- Instant mashed potatoes with jerky, cheese or olive oil
- Ramen or instant noodles with peanut butter, soy sauce or dehydrated vegetables for a quick pad-thai style bowl
- Boxed macaroni and cheese with a foil pouch of chicken or bacon bits
- Couscous or instant rice with a flavor packet, olive oil and a protein
- Freeze-dried meals when you want convenience and do not mind the cost
- Home-dehydrated meals if you enjoy the prep and want to save money over time
Adding olive oil, nut butter or cheese to a dinner is an easy way to raise its calories without adding much bulk.
No-Cook and Cold-Soak Options
If you want to leave the stove at home, or you simply do not want to cook, some foods work with cold water. Oats, couscous, instant refried beans, instant hummus and some instant noodles will rehydrate if given enough time, often in a screw-top jar or a sturdy container. Results vary, so try recipes at home first. For a deeper look at skipping the stove, see no cook food for backpacking. See our list of easy backpacking food ideas for simple options that need little or no cooking.
How to Eat Cheaply While Backpacking
- Buy from the grocery store aisle rather than the outdoor store. Instant potatoes, oats, tortillas, ramen and rice mixes are inexpensive.
- Repackage in zip-top bags so you carry only what you need.
- Buy staples like nuts, dried fruit and powdered milk in bulk, then portion them.
- Make your own trail mix instead of buying small packaged bags.
- Cook one or two home recipes you like and reuse them, rather than buying a different pouch for every night.
Putting It Together
Pick a few items from each category, count your meals and snacks, and check the total against your calorie goal. If you want a full list to start from, see our backpacking food list, and when it is time to pack, read how to pack food for backpacking.
Food storage rules differ by area, with some places requiring bear canisters or hanging methods, so check local regulations before you go.