Backpacking Meal Ideas: The Best Hiking Food For Multi-Day Trips Author: Rachel Williamson Date Posted: 2 September 2026 This hiking food guide details how to plan and pack lightweight, shelf-stable dehydrated meals and more for multi-day backpacking trips, complete with cooking gear tips and a sample 5-day hiking menu. Source: Mads Schmidt Rasmussen What you need to know to prepare for breakfast, second breakfast, elevenses, lunch, afternoon tea, dinner, and supper while on your next hike/quest. A friend, partner, or family member has suggested you spend a long weekend away camping and hiking (combining the two is known as “backpacking”, not to be confused with travelling through Europe/South America) - wonderful! Aside from deciding whether to take your trekking poles or not, you’re then left wondering. What will we eat? A spare change of hiking clothing, a camping tent, sleeping mat, sleeping bag and pillow are already a given, but what are you going to have for breakfast? You have your favourite hat and sunglasses, you’ve got a battery pack for your phone and a deck of cards, but seriously… what's for dinner? A few trusty energy bars and some trail mix make a good snack, but what about a proper serving of food to keep your engine going and break up the day? Won’t someone think of the food! Let’s first think about which approach you’re taking: Camping: You’re driving to a campsite and doing day hikes. No worries, you can take a cooler with ice, or maybe you have a fancy fridge in the back of your vehicle. This means you can take some fresh ingredients like meat, vegetables, and fruit. Carrying items like jars, cans, or solid containers isn’t really an issue. You have your own rubbish bins, and the only limit is that your friend is allergic to peanuts. Backpacking (local): You’re hiking point-to-point, and you can stop in a town each day to refuel and resupply. This gives you variety for what you can eat each day, trying local restaurants/cafes, and then you only need to prepare food once a day. It’s also a mental and physical weight off your back because you don’t need to carry many supplies besides snacks and maybe a sandwich between towns. Backpacking (backcountry): You’re hiking in a region with no supplies available besides water stations, and you wonder whether you will have to eat tree bark the entire time. We’ll be focusing on option 3 for this blog, planning for multi-day hikes or short treks. How To Create A Meal Plan For Multi-Day Hikes? Let’s walk through the steps to create a menu for multi-day hikes: First: Consider how long you’re going camping for. If it’s simply overnight, you can go crazy, whether that means you take a frozen meal, a container of pre-cut, fresh ingredients, or a soft cheese with fruit spread, crackers, pickles, salami, and olives. The choice is yours! If it’s a multi-day trip, then you will need to create a plan for breakfast, lunch, dinner, and breaks in between for each day that you’re out. Second: Hiker hunger is very real. Ideally, you know a little bit about what your body and stomach need or like. If not, no stress. It only takes a bit of trial and error to figure this out. You generally want to take in enough food for 2500- 4500 calories per day. How do you calculate that? Let’s keep going… Third: We need to consider what you normally eat and go from there. Unless you’re a Michelin-star chef or a Navy chef (do you know how to cook on a boat?), you’ll likely be eating some pretty plain meals. Make a list of basic foods you like to eat and regularly make, then think about alternatives that require less water and are less energy-intensive, as well as safe to carry without refrigeration. I’ve listed my own examples below to give you an idea for how to start this process. Example Of Alternative Breakfasts For Hiking Normal Breakfast Alternative Hiking Food Ingredients Hiking Meal Idea Seeded rye bread toast with butter and Vegemite or porridge with seeds, nuts and preserved fruit + a cup of coffee with milk Instant oat sachets for porridge, or rolled oats + milk powder + water for overnight oats. Add a trail mix with fruits and seeds for texture and sweetness Portions of instant coffee, sugar, and milk powder, or packaged drink mixes (chai latte) Overnight oats or instant porridge + instant coffee Hiking Food Ideas: I really enjoy making my own bread, and I know that my seeded rye bread is nutrient-dense, so I would take a few pre-cut slices for the first two days, after which it would become stale, then go to oats after that. Example Of Alternative Lunches For Hiking Normal Lunch Alternative Hiking Food Ingredients Hiking Meal Idea Leftovers from dinner or a sandwich with focaccia bread Wraps + preserved beetroot or preserved veg, instant soup mix, dehydrated meal Wrap with veg and a cup of soup Hiking Food Ideas: Depending on energy levels and the temperature, I might have a wrap (or two) and a cup of soup, or just heat up a freeze-dried meal to be able to get to the next site with minimal prep and stops. I would also take a ziplock bag of preserved veg (sun-dried tomatoes, olives, and capsicum) in oil for extra flavour. The oil can be added to meals later. Example Of Alternative Dinners For Hiking Normal Dinner (what I ate this week) Alternative Hiking Food Ingredients Hiking Meal Idea Pesto pasta with broccoli Dumpling, noodle soup Bean stew with cornbread Mushrooms and polenta with salsa verde Couscous with Moroccan-spiced lamb Angel hair pasta for minimal cooking, a small jar of pesto Instant noodles with packaged tuna (search Ramen Hacks with Tuna if you need convincing it’s a good match) Instant couscous with dried fruit and stock cubes Instant pasta with pesto Instant noodles either in a soup mix, or with tuna for extra protein Seasoned couscous with mixed preserved veg Hiking Food Ideas: The empty jar for the pesto can be used for overnight oats. Taking a few stock cubes with you will level up your dinner without taking up space or adding weight. Example Of Snacks For Hiking Normal Snacks Alternative Hiking Food Ingredients Hiking Snack Idea Homemade muesli bars Seasonal fruit Tea (black and herbal) Swap seasonal fruit for dried fruit, or take a small portion for the first day or two and keep them in a separate compartment to avoid bruising. Jerky, parmesan cheese (for the first two days if in cool weather), carrots (whole and unpeeled), salt and vinegar nuts Dried fruit Hiking Food Ideas: I enjoy making homemade muesli bars with seeds, dried fruit, oats, peanut butter, and honey. The honey is antimicrobial and keeps them from spoiling. The dried fruit binds everything, and both provide a little energy boost when needed. After evaluating my normal diet and coming up with alternatives, I can then translate that into a hiking menu for my trip, taking some fresh food for the first day and mixing up the food types for variety in texture, as well as making sure I have salty and sweet snacks to keep breaks interesting. Example 5-Day Hiking Meal Plan Day 1 Breakfast Yoghurt, seasonal fruit and muesli clusters (made at home before leaving to either eat in the car or upon arrival) Lunch Pre-cooked meat stew (made that morning before leaving), portioned into a Hydro Flask coffee flask to keep warm for up to 6 hours Dinner Sandwich with focaccia bread Snacks Hummus for the morning (eat within 3 hours) with carrots, fruit Day 2 Breakfast Vegemite sandwich on seeded rye + coffee Lunch Soup mix with leftover focaccia bread Dinner Campfire: roasted sweet potato with couscous and sultanas Camp stove: couscous with sultanas and stock cube Snacks Parmesan cheese, dried fruit and nuts, salami, carrots Day 3 Breakfast Vegemite sandwich on seeded rye + coffee Lunch Wrap with pesto and packaged tuna Dinner Angel hair pasta with parmesan, salami, pesto, sun-dried tomatoes and olives Snacks Peanut butter and sultana wrap, homemade muesli bar, parmesan cheese, carrots Day 4 Breakfast Instant porridge with milk powder + coffee Lunch Wrap with leftover olives/tomatoes Dinner Instant noodles with packaged tuna Snacks Peanut butter and sultana wrap, salami, homemade muesli bar, carrots Day 5 Breakfast Instant porridge with milk powder and dried fruit + coffee Lunch Instant soup mix Dinner Freeze-dried meal Snacks Homemade muesli bar, carrots, salt and vinegar nuts How Can I Cook Food When Backpacking? Campfires are cosy and stir up ideas from movies and books of singing songs, eating marshmallows, telling stories, or getting lost in the flames thinking about how different your life might have been had you scored that goal in the final minutes of your U13 soccer grand final. They can also be dangerous if not supervised, correctly put out, or built without sufficient surrounding space (3m radius around and above the flames). Generally speaking, campfires are permitted during the wet season, but be sure to check the state or territory that you’re planning on camping in (NT, QLD, NSW, VIC, SA, WA, TAS) as state laws differ on the types of fires allowed. If you utilise a campfire, drown it with water and use a shovel/trowel to turn over the ashes with dirt and check for residual heat before leaving. To avoid a potentially devastating event of burnt marshmallows, of course — take a portable stove with you and a pot or two. Shop Jetboil Zip 800mL Cooking System Jetboil Zip 800mL Cooking System FROM $218.40 RRP $229.90 5% OFF Shop Sea To Summit Ultralight Collapsible 2.2L Pouring Pot Sea To Summit Frontier Ultralight One Pot Cook Set of 3-Piece FROM $83.93 RRP $119.90 30% OFF What Cooking Equipment Do I Need To Take When Backpacking? When you’re going for a multi-day hike or trek, you will need certain equipment to help you cook your food or, at the very least, boil some water for rehydrating meals. Add to your list: Stove and fuel. A pot for boiling water or cooking food. A camp bowl and a piece of cutlery. I highly recommend the Sea To Summit collapsible bowls to save on packing space. As for cutlery, you’re not likely to be eating a steak every day, so a spork or spoon should cover most of your utensil needs. Be sure to bring a small sharp knife if you bring any whole vegetables or salami. Otherwise, bring a multitool or a pair of scissors because sometimes food is well-sealed. When planning how much fuel to carry, consider how many times you will need to boil water (breakfast, lunch, and dinner only? Or also for snacks). 100g Fuel: Will generally last 60 minutes on high heat, or provide 10-12 boils (4 days maximum for 3 times a day). 230g Fuel: Will last for 1.5-2 hours on high heat. Shop Jetboil Jetpower Fuel 100g Jetboil Jetpower Fuel 100g FROM $14.16 RRP $14.90 5% OFF INSTORE ONLY Shop Jetboil Jetpower Fuel 230g Jetboil Jetpower Fuel 230g FROM $18.91 RRP $19.90 5% OFF INSTORE ONLY Make sure that you know how much water you need to boil before starting your stove, to save both fuel and water. If you have too much boiled water or want to keep some for later in the day, use a Hydro Flask Coffee Flask to keep water hot for several hours. In addition to a camp kitchen, you will also need the equivalent of camping Tupperware: resealable bags for portioning and organising foods and waste. What Are Good Dinners For Camping Or Backpacking? A good meal after hiking all day and setting up your tent should be delicious and nutritious, as well as limited in how much fuel and water is required to prepare it. Because you’re doing so much walking and carrying, you go through your glycogen stores quickly, meaning you need to have a good amount of carbohydrates on hand to keep them from becoming depleted. If you haven’t already learned about glycogen stores, remember that hiking is a workout and, just like running, you need to be correctly fueled before a long day of walking. A good dinner could be something that you prepare on the trail as part of your post-hiking routine, or a freeze-dried meal that takes all the planning away for you. For more ideas, scroll up to see my example menu. If you’re doing long walks each day, take an extra handful of snacks with you Should I Take Dehydrated Or Freeze-Dried Foods Hiking? Both dehydrated and freeze-dried foods are great options for hiking, but why do I keep banging on about them? The less moisture a food has, the less likely it is to spoil because the microbes that live in or on the food have their movement limited when there is insufficient moisture. While at home, these microbes (which can be beneficial, natural spoilage organisms, or occasionally harmful) are less of a concern because we can refrigerate or process the foods by cooking, salting, or pickling. However, this changes when we take our food with us on hiking adventures because we can’t control the microbes as well anymore. The best thing we can do is be mindful of the environment we are storing our food in (don’t leave your hiking pack in the sun), and where possible take foods which have a lower moisture level that are safe and convenient (generally speaking, shelf-stable foods). The question is, should you prioritise freeze-dried food or dehydrated food? The two techniques remove 80-95% of water from foods. However, they differ in their results. Freeze-dried food: Can have up to 99% of moisture removed from a food, retains its original shape, is extremely light, and can hold more flavour. Food is first frozen, then a vacuum is applied along with gentle heat to melt the ice and pull the water away from the item at the same time, then heated slightly more to finish drying the food. Because of the steps and equipment required, freeze-dried food is generally more expensive. This is especially useful for long-distance trekking or multi-day hikes when you need to carry a lot of food, or you don’t enjoy cooking from scratch. Dehydrated food: Can have 80-95% of moisture removed from a food, is often chewier and usually has flavour changes (which can often be a good thing). Food is dried over hours or days and can be simply done at home with a dehydrator or oven on a very low temperature. Because of the accessible technique, dehydrated foods are more budget-friendly. This is especially useful for people who prefer to DIY meal prep at home or are hiking with a budget in mind. What Are The Best Foods For Backpacking? Exactly what foods to take with you depends on your diet, weather, pack volume, resources, and the rules of the area you’re hiking in. Consider whether you prefer to cook from scratch or enjoy using prepared meals such as Back Country Cuisine, Radix, Off Grid, or Real Meals. Generally speaking, shelf-stable foods are best, meaning foods don’t require refrigeration for storage (see reason why above). Further, you don’t want to take too many foods that are water intense depending on the water available in your area. If you know there are camp kitchens available (ranging from a rainwater tank and a fire pit to a camp BBQ and sink), then by all means, take the dried beans and pasta. But if you have to carry your daily supply of water, then you’ll likely be utilising some of the following alternative ingredients for your meals: Alternative Ingredients For Hiking Microwavable rice: This convenient product comes pre-cooked and dehydrated. You only need a few tablespoons of water to steam it gently in your pot for a couple of minutes, then it’s ready to eat. Wraps: A space-saver alternative to bread, wraps can be used for every meal, acting as the vessel for spreads and fillings while being rolled up or flat-packed away. Instant couscous: Using a 1:1 volume of boiling water to couscous, the pre-cooked, dried semolina only needs 5 minutes resting in boiling water (with or without powdered stock/miso) before it’s ready to pair with a curry, canned fish, or dried fruit and spices. Instant miso soup: Individual packets of paste are great for adding to water if you need a salty hit after a long day, or you’re trying to add a wallop of flavour to your chosen carbohydrate. Angel hair pasta: Due to a diameter of 0.9mm, this pasta cooks in 2-4 minutes. Hard cheese (parmesan, aged cheddar): Keep in mind that if you’re immunocompromised, pregnant, or over 65 years of age, you should be following food safety advice from FSANZ. Otherwise, hard, crumbly cheeses can be kept at ambient temperature for 2-7 days depending on the weather and how dry the cheese is (the colder and drier the better). Wrap it in wax paper in a loose bag and check for any off smells before taking a bite of salty goodness. Hard, dry-cured salami: Can be kept for up to 2 weeks if at temperatures below 25ºC. Keep the salami whole, wrapped in wax paper, and quarantine it in your bag if you notice any sour aromas or a slimy film. Then throw it out when you get home. Dehydrated foods: Fruit, mushrooms, and jerky. You can also find dehydrated soup or risotto mixes, but they are often fuel-intensive as they need to be cooked for at least 15 minutes. I’ll often take some dried ginger chews for a quick sugar hit if my stomach is feeling a little off. Freeze-dried foods: Fruit and cheese like from Forager Foods. Easy to store, but often a brittle texture that can be easily crushed. Try to keep some air in the resealable pouch when in your pack. Fresh fruit: Great idea for getting some fibre and fresh textures that keep your eating experience enjoyable. BUT there are a few rules: Always take peels, cores or skins with you. They should not be thrown into the bush because this is also considered waste and can harm the native wildlife or environment. Generally speaking, you can take fresh fruit into national parks in Australia, but always check interstate quarantine first if the area is near agricultural lands or fruit-fly exclusion zones. Strict biosecurity laws protect the security of our food, local environments and the fragile wildlife that live in them. Instant products: Soup mixes, coffee, hot chocolate, chai, milk powder, oats, noodles. Fish in foil packets: Great for a serving of protein. Just remember to wash out the packet before storing it in your bag for waste. Hardy vegetables: Onions, carrots, potato, sweet potato, kohlrabi. For when you need some extra fibre or flavour, these hardy vegetables can be stored at ambient temperature and handle being thrown around or squashed a bit in your pack. Onions can be simply fried, whereas the potato and sweet potato will need boiling or could be baked in a fire if safe and legal to do so. Kohlrabi and carrots are delicious fresh, but can also be baked in a fire where safe and legal to do so. Nuts and seeds: Great snacks that contain healthy fats and provide texture. You can get salted nut mixes, or make your own caramelised nuts with spices (my favourite is cinnamon-caramelised almonds and sunflower seeds). Pancake mix: I recommend taking one small container to minimise weight and volume, then taking made-up mixes for custard, mug cakes or pancakes. Being able to make a warm pancake or mug brownie can be an instant mood improver and sweet delight, especially if you’re new to long hikes. Energy bars: Little thinking required, with various flavours available. Peanut butter/Nutella/Vegemite: An excellent treat or accompaniment on top of other foods. Bonus, they come in small containers. All you need is a spoon or your finger. Can I take packaged supermarket meal kits hiking? You can take supermarket meals, but keep in mind that they often use a lot more packaging that is less flexible, require additional ingredients, or are not shelf-stable because they require refrigeration or freezing. For this reason, I don’t recommend them over freeze-dried meals. Finally… Depending on your cooking preference and weather, it’s ideal to have a variety of foods in the form of some fresh produce (where possible) for the first day or two, then to move towardshelf-stable ingredients or freeze-dried meals for the remainder of your trip. Having variety keeps mealtimes interesting and can mean the difference between a good day and a bad day. If you have 20km of uphill walking in the rain to do that day, at least you know you can finish with a warm meal or have your favourite snack at each milestone stop. Utilise resealable bags for portioning your food per day or per meal, and hold onto everything that you bring with you. Do not throw out your wrappers, cores, packaging or spoiled food when hiking. They MUST stay with you, even if that means sealing some spoiled snacks in multiple bags to be able to wait long enough to get to a bin. For this reason, shelf-stable foods or dehydrated foods are still the best option to take when hiking. About The Author Rachel Williamson - Nutrition Expert, Adventurer & Running Enthusiast Rachel has a Bachelor of Food and Nutrition Science (honours), and a passion for bread, whole foods and getting creative in the kitchen. Rachel traded cycling for running after a back injury and is now focusing on building up her fitness to run a marathon. Whilst the bread is proving, she's either out running or spending time with her Kelpie, Tilly.
