Principles of Ultralight Food
Food is usually the heaviest consumable you carry, so it’s one of the easiest places to save weight without buying gear. Two ideas guide most ultralight food planning:
- Calorie density: choose foods that give many calories per ounce (or gram). Many hikers aim for roughly 100 or more calories per ounce, though this varies by food and trip.
- Low water and fuel needs: foods that need little or no cooking cut stove, fuel, and pot weight.
Food also has to be something you want to eat. Hikers who underpack calories or carry foods they dislike often end up tired, cold, or eating poorly, so consider appetite and variety.
How Much Food Per Day?
Needs vary with body size, pace, terrain, weather, and trip length. Many sources suggest roughly 1.5 to 2 pounds (about 0.7 to 0.9 kg) of food per day and a range of about 2,500 to 4,500 calories, with long, strenuous days toward the higher end. Treat these as starting points, and adjust based on how you feel. Trying your menu on a short trip helps you learn your own needs.
How Much Does a Week of Food Weigh?
Using the 1.5 to 2 lb per day range, seven days of food comes to roughly 10.5 to 14 lb (about 4.8 to 6.4 kg). Actual weight depends on your menu and packaging. Weighing your food at home gives a real number. If your total looks heavy, look for denser foods or fewer packages.
Calorie-Dense Food Ideas
Breakfast
- Instant oatmeal with powdered milk, nut butter, or seeds
- Cold cereal or granola with powdered milk, dried fruit, and nuts
- Tortilla or bagel with nut butter
Lunch and Snacks
- Tortilla wraps with peanut butter, hard cheese, or salami
- Nuts, trail mix, and dried fruit
- Energy bars and chews
- Cheese, jerky, and crackers
- Chocolate and other sweets
Dinner
- Instant potatoes, couscous, or ramen with added oil, cheese, or dehydrated vegetables
- Rice or pasta sides with olive oil or butter
- Freeze-dried meals, which are convenient but often more expensive and bulky; check labels for calories, protein, and the amount of water they call for
- Tuna or chicken pouches added to starches
Boosters
Olive oil, nut butters, powdered milk, and a pinch of salt add calories and flavor to many meals. Salt matters on hot or long days, though people with medical conditions should follow their own medical advice.
Easy Camping Meals
If you want simple ideas: oatmeal with nuts, peanut butter tortillas, couscous with olive oil and dried vegetables, instant mashed potatoes with cheese, ramen with a tuna pouch, and bagels with salami and cheese. Most need only boiling water or none at all.
Cooking or Not Cooking
Some ultralight hikers cold soak foods (more in our guide to no-cook backpacking food) such as couscous, oats, or instant noodles in a jar or container with water for a period before eating. This removes the stove, fuel, and pot, but results vary by food, and cold meals are less appealing in cold weather. Keep a way to make a hot drink if you expect cold or wet conditions. Hot food can help you warm up.
Repackage to Save Weight
- Remove cardboard and extra packaging from products.
- Use resealable bags for portions.
- Pre-mix dry ingredients and label them.
- Pack trash bags for waste.
Carrying and Storing Food
Store food in a dedicated bag or container, separate from your sleeping area. Local rules and wildlife vary: some areas require bear canisters, bear hangs, or food-storage lockers, and others advise rodent-resistant bags. Check with the land manager before your trip and follow their guidance. Pack out all food waste and don’t leave food unattended.
A Sample Day
- Breakfast: instant oats with powdered milk and nuts
- Snacks: trail mix, bars, and cheese
- Lunch: tortillas with nut butter and salami
- Dinner: couscous with olive oil, dried vegetables, and a tuna pouch
- Extras: electrolyte drink mix and a chocolate bar
Adjust portions to reach your target calories.
Common Mistakes
- Packing too little food on long or hard days
- Bringing foods you have never tried hiking
- Forgetting fuel or a stove when meals need hot water
- Not checking food-storage rules
- Skipping salt on hot, sweaty days
Related Reading
Food fits into your overall pack plan. See our ultralight backpacking guide for the big picture and the ultralight packing list for kitchen and food-storage gear. To keep costs down, read ultralight backpacking on a budget.
FAQ
How do I carry food while backpacking?
Use a dedicated food bag, a bear canister, or a hanging system, depending on local rules. Keep it separate from where you sleep and out of reach of animals.
How much food should I pack per day?
Many hikers plan about 1.5 to 2 lb and 2,500 to 4,500 calories per day. Adjust for your effort and appetite.
Are freeze-dried meals ultralight?
They can be lightweight, but they are often bulkier and costlier per calorie than repackaged grocery items.