5-day backpacking menu

Looking for some great ideas to keep you fuelled up on a multi-day hiking trip? Here is  a complete 5-day lightweight backpacking meal plan what we have used  in our own treks.
This menu will feed one hiker with an average appetite.  It includes three main meals (breakfast, lunch, dinner) and 2-3 snacks providing 2440 calories from 566 g/19.97 0z of food per day. Total weight of food: 2.83 kg/6.24 lb

You can easily add another 1-2k calories to daily plan by double up on the snacks or by increasing portion sizes.

Day 1

591 g / 20.85 oz / 2722 kCal

Breakfast: Oatmeal With Bacon and HoneyReally Hot Chocolate
Lunch: Curried Zucchini Soup + Whole Wheat Tortilla
Snack 1: Blueberry Chocolate Smoothie, Smoky Beer Beef Jerky
Snack 2: Puffed Amaranth and Peanut Butter Bars
Dinner: Polenta Tirolese + Chocolate Mousse + Tea

Day 2

476 g / 16.8 oz / 2212 kCal

Breakfast: Coconut Millet Porridge + Pina Colada Latte
Lunch: Chanterelle and Lentil Soup
Snack 1: Corn Flake Energy Bars
Snack 2: Roasted Nut and Seed Mix
Snack 3: Fig and Oat Bars
Dinner: Unstuffed Peppers + Halva Coffee

Day 3

623 g /22 oz / 2710 kCal

Breakfast: Oatmeal Pancakes + Matcha Latte
Lunch: Curried Ramen Bowl
Snack 1: Smoky Beer Beef Jerky
Snack 2: Puffed Amaranth and Peanut Butter Bars
Dinner: Tuna Curry with RiceEasy Trail Tiramisu

Day 4

577 g / 20.4 oz / 2121 kCal

Breakfast: Cranberry Orange Granola + Pina Colada Latte
Lunch: Creamy Spinach Soup
Snack 1: Roasted Nut and Seed Mix
Snack 2: Fig and Oat Bars
Dinner: Trail Chili + Dried Fruit Compote

Day 5

565 g / 19.9 oz / 2436 kCal

Breakfast: Chili Burritos + Really Hot Chocolate
Lunch: Creamy Mushroom Soup
Snack 1: Puffed Amaranth and Peanut Butter Bars
Snack 2: Banana Chips
Dinner: Honolulu Curry + Whole Wheat Tortilla


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  1. Elizabeth on December 14, 2017 at 4:53 am

    Thank you so much for creating this! I found it really helpful that you’ve thought to add the estimated calories, the weight of the food per day, and then total weight of the total weight of the food per the trip. I love how you broke up the menu per day, and type of meal/snack/drink, and then how it was detailed below. I love the links to the recipes. This is a great website, especially for the beginner backpacker.

    • Tanya Krezevska on December 14, 2017 at 8:57 am

      Thanks, Elizabeth!

  2. jake on November 14, 2017 at 9:49 pm

    Can you estimate the total cost of all this food?

    • Tanya Krezevska on November 15, 2017 at 11:01 am

      It’s a hard work. I can say only that homemade snacks and dehydrated meals are definitely cheaper than store bought freeze-dried food.

  3. Helen on August 25, 2016 at 12:45 pm

    Thank you so much for these wonderful recipies! I am just starting to create my own backpacking foods as I don’t want to stuff myself with rubbish just because I am in the middle of nowhere. Loving the soup recipes in particular.

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