Easy Backpacking Meals: How to Plan + 10 Trail-Tested Recipes

If there’s one thing I hear all the time, it’s this: “I’d love to try backpacking, but what would I eat?” Honestly, food is probably the #1 reason people hesitate to go on their first overnight trip. It can feel overwhelming—planning, packing, cooking in the middle of nowhere. But don’t let meal planning be the thing that holds you back.

Backpacking food doesn’t need to be complicated. It just needs to keep you fueled, warm, and happy on the trail. The right meals give you energy for long climbs, make camp feel cozy, and can turn a tough day into a memorable one. The wrong meals? Too heavy, too bland, or not nearly enough calories to keep you going.

Over the years, I’ve learned a simple approach that works: focus on balance, portion control, and packing food you actually look forward to eating. In this guide, I’ll walk you through my easy meal planning system and share some of my favorite backpacking food ideas and recipes. From oatmeal hacks to ramen upgrades, consider this your starter kit for stress-free trail meals.

📌 Quick Takeaway: The best backpacking meals are lightweight, calorie-dense, quick to prepare, and kid-approved when it counts.

Why Meal Planning Matters

Backpacking is physically demanding. You’ll burn 2,500–4,000 calories a day depending on mileage, elevation gain, and pack weight. Without enough food—or the right mix of nutrients—you risk running out of energy, getting cold, or just being plain miserable.

Meal planning ensures:

• You pack enough calories without carrying too much weight.
• You have balanced meals (carbs for energy, protein for recovery, fats for warmth + satiety).
• You don’t forget the “little things” (spices, condiments, snacks that boost morale).

How to Plan Backpacking Meals

Here’s a simple framework I use:

1. Count your days – For a 3-day trip, plan 2 breakfasts, 3 trail lunches, 2 dinners, and snacks.
2. Aim for 2,500–3,500 calories/day – Adjust up if you hike big miles or run cold.
3. Balance weight & bulk – Repackage food into zip bags, pre-measure servings, and skip unnecessary packaging. I always take dehydrated meals out of the packaging and put it into zip lock bags. I then make the meals in my pot. Saves weight and room.
4. Think variety – Mix sweet + savory, hot + cold. Your taste buds will thank you on day three.
5. Test at home – Nothing worse than learning you hate your “trail meal” 15 miles from the car. lol.

💡 Pro tip: Always pack one extra day of food, just in case of weather delays or detours.

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Backpacking Meal Ideas & Recipes

Meal planning is important—but sometimes you just need to know what to pack. These trail-tested ideas are lightweight, easy to prep, and surprisingly satisfying after a long day.

Breakfast

Peanut Butter Protein Oats

• ½ cup instant oats
• 1 scoop protein powder (vanilla or chocolate)
• 1 Tbsp peanut butter (packet)
• 1 Tbsp chia seeds (optional)
• Dehydrated fruits. Think blueberries, raspberries or strawberries. I also love Trader Joe’s mini blueberries, they arent dehydrated they are almost candied.
• Honey or sugar to taste
  👉 Add hot water, stir, and enjoy a creamy 500-calorie breakfast.

Breakfast Burrito Kit

1 packet salsa
👉 Rehydrate eggs, wrap in tortilla, top with cheese + salsa.

1-2 tortillas

2 scrambled eggs (dehydrated or powdered)

1 packet cheese (Babybel or Laughing Cow)

For extra deliciousness, dehydrate some guacamole to top it all off

👉 Related Reading: How to Pack Your Backpack

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Lunch

Tuna + Hummus Wraps

• 1 tortilla
• 1 tuna packet
• 2 Tbsp powdered hummus (rehydrated with cold water)
  👉 Mix hummus in a baggie, spread, add tuna, and roll.

PB&J Tortilla Roll-Ups

• 1 tortilla
• 1 packet nut butter
• 1 packet jam
  👉 Trail classic—lightweight, tasty, and doesn’t squish like bread.

Cold Soak Couscous Bowl

• ½ cup couscous
• ¼ cup dehydrated veggies (bell peppers, carrots, peas work well)
• 1 tsp olive oil packet
• 1 pinch bouillon powder or spice mix
  👉 Add cold water to your pot 30 minutes before you want to eat. I put it back in my bag upright, let soak in the container as you hike. By lunch, you’ll have a fresh, filling meal—no stove required.

💡 Pro tip: A small Talenti gelato jar or screw-top peanut butter jar makes a perfect cold soak container if you dont want to put it into your cookpot.

✨ Pro Tip: Give each person their own “snack bag” in a Stasher Reusable Bag so you’re not digging through your pack every hour.

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Dinner

Ramen Pad Thai Hack

• 1 ramen pack (ditch flavor packet)
• 1 Tbsp peanut butter
• 1 packet soy sauce or coconut aminos
• Chili flakes or Sriracha
• Optional: dehydrated veggies
  👉 Cook ramen, stir in peanut butter + soy, add spice. Comfort in a bowl.

Knorr Side + Chicken Dinner

• 1 Knorr pasta/rice side
• 1 foil chicken packet
• 1 Tbsp olive oil (optional)
  👉 Dump chicken into Knorr, cook, stir. Cheap, hearty, and filling.

Couscous + Pesto Bowl

• ½ cup couscous
• 1 Tbsp powdered pesto or single-serve packet
• Sun-dried tomatoes
• Olive oil drizzle
  👉 Couscous cooks in minutes with boiling water—fast and flavorful.

Dehydrated Chili (Homemade)

• Cook a simple chili at home (beans, ground turkey or beef, tomato, spices).
• Spread on dehydrator trays until fully dried.
• On trail: add boiling water, let sit 10–15 minutes.
  👉 Hearty, protein-rich, and tastes just like home.

DIY Curry Bowl

• Cook at home: coconut milk + curry paste + veggies + rice.
• Dehydrate separately (rice on one tray, curry on another).
• On trail: rehydrate curry + rice together with hot water.
  👉 A warm, spicy dinner that feels luxurious after a long day.

Shepherd’s Pie (Dehydrated)

• Mashed potatoes (instant) + dehydrated beef/veggie mix.
• Rehydrate beef/veggies, layer under potatoes.
  👉 A surprisingly easy way to bring comfort food to camp.

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💡 Pro tip: Almost any home-cooked meal can be adapted if it’s not too oily. Oil doesn’t dehydrate well, so you can add olive oil packets on trail for richness.

👉 Related Reading: 9 Best Easy Backpacking Trips for Kids in Washington

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Snacks

DIY Trail Mix

• Nuts + dried fruit + M&Ms + pretzels
  👉 Sweet + salty balance = energy boost.

Energy Bites (make ahead)

• 1 cup oats
• ½ cup peanut butter
• ¼ cup honey
• ¼ cup chocolate chips
  👉 Mix, roll into balls, freeze. Shelf-stable for 3–4 days.

Gummies + Electrolytes

• Gummies + Nuun, Liquid IV, or Skratch packets
  👉 Quick sugar + hydration support during climbs.

⚡ Trail hack: Always pack one “luxury snack”—something you love. A Snickers bar at the top of a hard climb is magic.

Pro Tips From the Trail

• Try meals at home before packing them.
• Always pack an extra day of food.
• Bring “luxury” items for morale—hot chocolate, a favorite candy.
• Repackage in portioned zip bags for weight + waste savings.
• Use a Nalgene hot water bottle at night: doubles as a heater and morning water supply.

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Conclusion

Backpacking food doesn’t have to be stressful—or boring. With a little planning and some go-to recipes, you can fuel your body, lift your spirits, and actually look forward to mealtime on trail.

Remember: you don’t need to pack fancy or complicated meals. You just need food that’s light, calorie-dense, and enjoyable to eat. Try a few of these ideas, find your favorites, and make them part of your trail routine.

So don’t let food be the thing that keeps you from getting out there. Start simple, test at home, and hit the trail with confidence—you’ll be surprised how easy (and tasty) backpacking meals can be.

👉 Want to plan your first overnight? Start with my Beginner Backpacking Guide.