How to Use This List
This list is a menu of options, not a fixed plan. Choose a few items from each section, then multiply by the number of days on your trip. Start with calories: many hikers aim for roughly 2,000 to 3,000 calories a day, with more for hard days or larger bodies. Your own needs may differ, so adjust after a trip or two.
For a finished example, see the 3-day backpacking food list. For more meal inspiration, see our backpacking food ideas.
Breakfast
- Instant oatmeal packets or rolled oats
- Granola or muesli
- Powdered milk or milk alternative
- Nut butter packets
- Breakfast bars, toaster pastries or bagels
- Dried fruit or freeze-dried fruit
- Instant coffee, tea or hot chocolate
Lunch
Lunches are usually no-cook and eaten in pieces.
- Flour tortillas or pita
- Crackers
- Hard cheese, such as cheddar or gouda
- Salami or summer sausage
- Foil pouches of tuna or chicken
- Single-serve peanut butter, honey or jam
- Instant hummus mix
More ideas are in our guide to backpacking lunch food.
Dinner
- Instant mashed potatoes
- Ramen or instant noodles
- Couscous, instant rice or pasta sides
- Boxed macaroni and cheese
- Instant refried beans
- Freeze-dried or dehydrated meals (you can also make your own backpacking food)
- Add-ins: olive oil, parmesan, jerky, bacon bits, dehydrated vegetables, hot sauce
Snacks
Snacks make up a big share of daily calories for many hikers.
- Trail mix or nuts
- Jerky or meat sticks
- Energy or protein bars
- Dried fruit, fruit leather
- Energy chews or gummies
- Chocolate or candy
- Salty options such as pretzels, chips or roasted chickpeas (chips crush easily)
Drinks and Extras
- Electrolyte or drink mix powder
- Instant coffee or tea bags
- Salt, pepper and spices in small containers
- Hot sauce packets
- Dessert such as pudding mix, cookies or a candy bar
What to Check Before You Go
- Calorie density: compare calories per ounce, since higher numbers mean less weight for the same energy. Oils, nuts and nut butter are high (see food for ultralight backpacking); fresh fruit and canned food are low.
- Cook time and fuel: foods that need long simmering use more fuel.
- Variety: bring flavors you like, and some salty and some sweet options, because tastes can shift.
- Extra food: many hikers add a spare meal or snacks in case of delays.
- Packaging: remove bulky boxes and repack into bags. See how to pack food for backpacking.
Also remember local rules on food storage, such as bear canisters or hanging, and plan to pack out all trash.