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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 that 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 3 snacks providing 2455 calories from 465 g/16 0z of food per day. Total weight of food: 2.33 kg/5.1 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

540 g / 19 oz / 2599 kCal

Breakfast: Cappuccino Oatmeal + Really Hot Chocolate
Lunch: Crackers with Instant Hummus
Snack 1: Smoky Beer Beef Jerky
Snack 2: Puffed Quinoa and Peanut Butter Bars
Snack 3: Cajun Spiced Nuts and Seeds
Dinner: Sardine Pasta with Crunchy Garlic Crumbs

Day 2

399 g / 14 oz / 2414 kCal

Breakfast: Coconut Millet Porridge + Pina Colada Latte
Lunch: Easy Sausage and Cheese Platter
Snack 1: Smoky Beer Beef Jerky
Snack 2: Puffed Quinoa and Peanut Butter Bars
Snack 3: Cajun Spiced Nuts and Seeds
Dinner: Backcountry Feijoada

Day 3

454 g /16 oz / 2237 kCal

Breakfast: Brown Rice Cereal + Matcha Latte
Lunch: Tuna With Crackers
Snack 1: Smoky Beer Beef Jerky
Snack 2: Puffed Quinoa and Peanut Butter Bars
Snack 3: Cajun Spiced Nuts and Seeds
Dinner: Mixed Vegetable Sabji

Day 4

451 g / 16 oz / 2361 kCal

Breakfast: Crunchy Peanut Butter Oatmeal + Pina Colada Latte
Lunch: Raspberry Peach Breakfast Smoothie
Snack 1: Smoky Beer Beef Jerky
Snack 2: Puffed Quinoa and Peanut Butter Bars
Snack 3: Cajun Spiced Nuts and Seeds
Dinner: Trail Chili

Day 5

481 g / 17 oz / 2662 kCal

Breakfast: Fruity Dream + Peanut Butter Cocoa
Lunch: Easy Sausage and Cheese Platter
Snack 1: Smoky Beer Beef Jerky
Snack 2: Puffed Quinoa and Peanut Butter Bars
Snack 3: Cajun Spiced Nuts and Seeds
Dinner: 3 Mushroom Risotto

Want to get this plan in pdf ? Click on the image below to download your 5-day backpacking menu.

5-day backpacking menu, ultralight backpacking meal plan

We also prepared the shopping list of all ingredients used to create this lightweight and delicious backpacking meal plan.

Both plan and shopping list were created with our Online Meal Planner.

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5 Comments

  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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