{"id":15268,"date":"2017-06-26T00:58:13","date_gmt":"2017-06-26T00:58:13","guid":{"rendered":"https:\/\/www.snowys.com.au\/blog\/?p=15268"},"modified":"2026-04-17T10:29:27","modified_gmt":"2026-04-17T00:59:27","slug":"food-planning-tips-for-a-multi-day-hike","status":"publish","type":"post","link":"https:\/\/www.snowys.com.au\/blog\/food-planning-tips-for-a-multi-day-hike\/","title":{"rendered":"Food Planning Tips for a Multi-Day Hike"},"content":{"rendered":"

Whether it\u2019s\u00a0Larapinta<\/a>,\u00a0 Bibbulman<\/a>, or\u00a0 The Overland Track<\/a> \u2013 one thing you need to consider ahead of a multi-day hike is the kind of food you\u2019ll need to fuel your body for the entire journey.<\/p>\n

It’s key to consider the kind of food you\u2019ll need to fuel your body on a multi-day hike.<\/em><\/p>\n

Lightweight Cooking Appliances<\/h2>\nGiven the limited space available in a hiking pack or on a bike, it\u2019s recommended to use a compact hike stove<\/a> for meal preparation.\u00a0Cooking on a campfire or BBQ is not always convenient when hiking or riding in remote areas,\u00a0and often not allowed due to fire bans.<\/p>\n
The\u00a0 360 Degrees Furno Stove<\/a> only weighs in at 99g, and there\u2019s the popular\u00a0 MSR Pocket Rocket<\/a>\u00a0compact stove weighing in at just 85 too.\u00a0These are perfect for hiking or adventure bike riding, as they fold down to fit in the palm of your hand and slide easily into pack pockets and bike panniers.\u00a0With the gas canister and\u00a0 complete pot set, the 360 Degrees Furno stove weighs in at just 385g<\/a>!<\/p>\n
How much weight should I allow for food each day?<\/h2>\n
On average, 700g\u20131kg of food per day is recommended. This will depend on how much you know your body will need. Bring a small surplus in case you\u2019ve underestimated your appetite or ultimately spend an extra night on the trial. An extra meal plus snacks should cover you.<\/p>\n
$\"A$ <\/em><\/p>\n
Bring a small surplus of food in case you ultimately spend an extra night on the trial. Image: Sea to Summit<\/em><\/p>\n
Where can I find lightweight hiking food?<\/h2>\nMeal prep for\u00a0 hiking<\/a>\u00a0can be as easy as hitting up your local supermarket\/s. Condiments, snacks, breakfasts, lunches, and dinners can all be bought here \u2013 but for more specialised items like\u00a0 freeze-dried meals<\/a>\u00a0and\u00a0 nutritional supplements<\/a>, head online to your\u00a0 favourite\u00a0outdoors store<\/a>, or health food supplier.<\/p>\n
How should I pack my meals?<\/h2>\n
Firstly, don\u2019t\u00a0leave it until the night before!<\/p>\n
It\u2019s best to plan ahead of time prep food bit by bit in the weeks or days leading up to your getaway. Avoid unnecessary weight and occupying precious pack space by removing all excess packaging. Ziplock bags are perfect for hiking, as they\u2019re super lightweight and form a tight, leak-proof seal to keep meals fresh.<\/p>\n
Pre-mix your meals too \u2013 for example, condiments. You\u2019d be surprised at how similar food can look in low light conditions!<\/p>\n
You can also separate your meals into different\u00a0 bags<\/a>\u00a0throughout your\u00a0 pack<\/a>. So, rather than sorting through lunches and dinners looking for your brekkie, go straight to your breakfast bag and retrieve the day\u2019s meal according to its number.<\/p>\n
$\"Examples$ <\/p>\n
A day’s worth of food (approximately) might look like this.<\/em><\/p>\n
Breakfast<\/h2>\nDepending on your schedule, you may like to eat something that involves the least amount of prep time, such as a muesli or\u00a0 power bar.<\/a>\u00a0Alternatively, you might want something\u00a0 warm<\/a>\u00a0in your belly to start the day \u2013 especially on a chilly morning!\u00a0Instant oatmeal with honey, fruit, or nuts is a solid choice and a substantial way start to a long day of hiking.<\/p>\n
If you\u2019ve planned a \u2018rest\u2019 day and wish to indulge in a\u00a0 cooked<\/a>\u00a0breakfast, you could bring instant pancake mix. It\u2019s a good idea to have this portioned out into Ziplock bags, so you\u2019re not stuck with the larger plastic container they\u2019re often packaged in on the shelves. Simply add water and shake, before pouring into a lightweight skillet or\u00a0 fry pan<\/a>. Add in a cup of tea or coffee,\u00a0and you\u2019ll be ready kick it to the summit!<\/p>\n
Breakfast Food Options:<\/strong><\/p>\n
\n
Instant Oatmeal<\/li>\n
Muesli<\/li>\n
Dried fruit and nuts<\/li>\n
Pre-made pancake mix and powdered milk<\/li>\n
Muesli bars<\/li>\n
Specialised\u00a0 protein<\/a>\u00a0or\u00a0energy\u00a0bars<\/li>\n
Pre-packaged blends\u00a0(e.g. Back Country Cuisine\u2019s<\/a>\u00a0 Yoghurt & Muesli<\/a>,\u00a0 Porridge Supreme<\/a>, or\u00a0 Cooked Breakfast<\/a><\/li>\n
High-performance breakfasts (e.g. the\u00a0 Radix Nutrition<\/a>\u00a0range: Apple, Cinnamon & Turmeric, or Mixed Berry).<\/li>\n<\/ul>\n
Lunch<\/h2>\n
For lunch, you\u2019ll want something easy to prepare without the need to fire up your\u00a0 stove<\/a>. Some hikers prefer to keep their momentum going, so instead of taking a lunch break they snack at intervals throughout the day. This sustains and stabilises their energy.<\/p>\n
Crackers, wraps, or dense bread with basic toppings are an excellent staple for lunch. If you\u2019re a vegetarian, add sundried tomatoes, tahini, or nut butter. If you eat meat and dairy \u2013 tuna, salami, or cheese are substantial protein options. Just add your favourite condiments!<\/p>\n
On-The-Go Lunch Options<\/strong><\/p>\n
\n
Crackers or biscuits<\/li>\n
Pita bread<\/li>\n
Tortillas<\/li>\n
Rye or dense bread<\/li>\n
Cheese<\/li>\n
Sundried tomatoes<\/li>\n
Deli meats<\/li>\n
Dried meats (i.e. jerky)<\/li>\n
Tuna<\/li>\n
Tahini or nut butter<\/li>\n
Honey, jam, chutney, or relish<\/li>\n<\/ul>\n
Dinner<\/h2>\n
More of a gourmet eater? You might prefer preparing your own meals on the trail. Carbs such as instant rice, pasta, couscous, and noodles can be cooked with some protein and\/or dehydrated vegetables. Add a sauce or spice blend, and you\u2019ll have a pretty tasty meal providing the protein, carbohydrates, and fats you need after a day of exertion!<\/p>\n
It\u2019s a good idea to include some variety in your menu too, as the same meal 7 nights in a row will likely become pretty mundane.\u00a0When planning your hike, check the cooking time on specific foods. The longer the cooking time, the more fuel you\u2019ll have to bring.<\/p>\n
Dinnertime Food Options:<\/strong><\/p>\n
\n
Fast cooking rice<\/li>\n
Pasta<\/li>\n
Couscous<\/li>\n
Noodles<\/li>\n
Tuna, salmon, or sardines (in a packet, not a tin)<\/li>\n
Jerky, salami, or other dried\/deli meat<\/li>\n
Cheese (such as gouda or cheddar)<\/li>\n
Lentils<\/li>\n
Dried\u00a0vegetables (Asian grocers are a great source)<\/li>\n
Instant mashed potato<\/a><\/li>\n<\/ul>\n
$\"A$ <\/p>\n
You might prefer preparing your own meals on the trail. Image: JetBoil<\/em><\/p>\n
Freeze-Dried Meals<\/h2>\nFreeze-dried meals<\/a>\u00a0are a great option, as they\u2019re lightweight, satisfying, and fast to prepare at the end of a long day. Developed to be nutritionally balanced, they cover your body\u2019s needs across\u00a0carbs, sugar, protein, and fats.<\/p>\n
Simply boil water, add it to the pack, leave for 10 minutes \u2013 and the meal is ready to eat. This option does ultimately cost a little more than something prepared from scratch, but many consider the convenience worth the extra expense.<\/p>\n
It can be difficult to predict how much water to add to your freeze-dried foods without measuring utensils. A good tip is to take a drink bottle with measurements on the side, and follow the directions on the meal packet. Some people prefer to use a little less water initially and add more if they desire a thinner consistency. If you\u2019re eating straight from the packet, take a\u00a0 longer spoon<\/a>\u00a0or fork to stir with (so your hands don\u2019t become grubby from digging at the bottom of the packet!).<\/p>\n
In regards to portions \u2013 if you normally have a big appetite, definitely opt for a regular size. After hours of trekking, no one want to go to bed hungry!<\/p>\n
$\"Selection$ <\/p>\n
Freeze-dried meals are a convenient and lightweight choice that makes food planning a little easier.\u00a0<\/em><\/p>\n
\u2018Wet\u2019 Food Options<\/h2>\n
This option is not dehydrated nor freeze-dried; it’s fresh and pre-cooked, packed wet into pouches. Essentially, they’re ‘retort’ products – packaged the same way canned products are, but in a soft packet.<\/p>\n
These products usually have 18-month ‘best-before’ dates as opposed to use-by dates – so even though the food quality degrades after 18 months, it is still safe to eat.<\/p>\n
For more on the pros and cons of wet-pack food, check out this blog<\/a> too, check out the Snowys range here<\/a>.<\/p>\n
Dehydrating Food<\/h2>\n
Some people prefer to\u00a0 dehydrate<\/a>\u00a0their own homemade alternative to pre-packaged, freeze-dried meals.<\/p>\n
Dehydrating food is cheaper than buying freeze-dried meals, and it\u2019s a great option when you want to add more texture and flavour to starchy meals. However, if taking this route, you need to plan and be organised well in advance.<\/p>\n
Dehydrating reduces the volume and weight of your food, but requires a little extra water and time to allow the food to rehydrate. Plus, it has the tendency to be a little more on the chewy side once rehydrated.<\/p>\n
For more on dehydrating your own food for hiking, check out this episode of the Snowys Camping Show:<\/p>\n
<\/iframe><\/p>\n<h2>Snacks<\/h2>\n<p>Keeping your body nourished as you hike is important for sustaining your energy. It\u2019s best to keep snacks in an accessible area, like the hip belt or side pockets of your pack, so you don\u2019t have to rummage through your\u00a0rucksack to find them!<\/p>\n<p><strong>Snacks for the Trail<\/strong><\/p>\n<ul>\n<li>Dried fruit, fruit bar, or fruit leather\/straps<\/li>\n<li>Nuts and seeds<\/li>\n<li>Chocolate<\/li>\n<li>Nut butter<\/li>\n<li>Muesli bars<\/li>\n<li>Specialised\u00a0<a href=\"https:\/\/www.snowys.com.au\/clif-bar\" target=\"_blank\" rel=\"noopener\">protein<\/a>\u00a0or\u00a0energy\u00a0bars<\/li>\n<li><a href=\"https:\/\/www.snowys.com.au\/hydration-powders-supplements-2\">Energy gels<\/a><\/li>\n<li><a href=\"https:\/\/www.snowys.com.au\/camping-food#?pagenumber=1&orderBy=15&type=4349\">Smoothies<\/a>\u00a0<\/li>\n<li>Instant pudding or custard<\/li>\n<li>Scroggin<\/li>\n<li>Lollies<\/li>\n<\/ul>\n<p>For more info on what snacks to pack, check out <a href=\"https:\/\/www.snowys.com.au\/blog\/energy-food-drink-guide\/\" target=\"_blank\" rel=\"noopener\">this blog<\/a> too!<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-15708 size-full\" title=\"Make sure you pack high energy snacks to keep you going all day. \" src=\"https:\/\/www.snowys.com.au\/blog\/wp-content\/uploads\/2017\/06\/Snacks-for-trail.jpg\" alt=\"Snacks for the trail\" width=\"900\" height=\"600\" srcset=\"https:\/\/www.snowys.com.au\/blog\/wp-content\/uploads\/2017\/06\/Snacks-for-trail.jpg 900w, https:\/\/www.snowys.com.au\/blog\/wp-content\/uploads\/2017\/06\/Snacks-for-trail-300x200.jpg 300w, https:\/\/www.snowys.com.au\/blog\/wp-content\/uploads\/2017\/06\/Snacks-for-trail-768x512.jpg 768w, https:\/\/www.snowys.com.au\/blog\/wp-content\/uploads\/2017\/06\/Snacks-for-trail-10x7.jpg 10w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/p>\n<p style=\"text-align: center;\"><em>Grazing throughout the hike is important to maintain your energy levels.\u00a0<\/em><\/p>\n<h2>Condiments and Spices<\/h2>\n<p>Whilst almost anything will taste great after a long day, you\u2019ll be thanking yourself later for bringing along condiments and spices to enhance the flavour of your evening meal.<\/p>\n<p>Bring a selection of your favourites, so you don\u2019t tire of the same basic meal each day. If you\u2019re pre-packaging each meal into a Ziplock bag, add it ahead of time or carry it separately to flavour at the time of eating.<\/p>\n<p><strong>Condiments and Spices<\/strong><\/p>\n<ul>\n<li>Curry powder<\/li>\n<li>Tomato paste<\/li>\n<li>Garlic and onion flakes<\/li>\n<li>Capers<\/li>\n<li>Olives<\/li>\n<li>Sundried tomatoes<\/li>\n<li>Parmesan cheese<\/li>\n<li>Chilli flakes<\/li>\n<li>Jam<\/li>\n<li>Honey, rice, or malt syrup<\/li>\n<li>Packet sauces (tomato, sriracha, soy, or tamari)<\/li>\n<li>Powdered sauces<\/li>\n<li>Hummus<\/li>\n<li>Tahini<\/li>\n<li>Salt and pepper<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-53567 size-full\" title=\"In the evenings, a sachet of hot chocolate or Milo can go down a treat before bed.\" src=\"https:\/\/www.snowys.com.au\/blog\/wp-content\/uploads\/2023\/03\/Marmot-Tungsten-2P-Solar-Red-Sun-S22-L2.jpg\" alt=\"Two hikers are sitting outside their tent with a hot cup of drink.\" width=\"900\" height=\"600\" srcset=\"https:\/\/www.snowys.com.au\/blog\/wp-content\/uploads\/2023\/03\/Marmot-Tungsten-2P-Solar-Red-Sun-S22-L2.jpg 900w, https:\/\/www.snowys.com.au\/blog\/wp-content\/uploads\/2023\/03\/Marmot-Tungsten-2P-Solar-Red-Sun-S22-L2-300x200.jpg 300w, https:\/\/www.snowys.com.au\/blog\/wp-content\/uploads\/2023\/03\/Marmot-Tungsten-2P-Solar-Red-Sun-S22-L2-768x512.jpg 768w, https:\/\/www.snowys.com.au\/blog\/wp-content\/uploads\/2023\/03\/Marmot-Tungsten-2P-Solar-Red-Sun-S22-L2-10x7.jpg 10w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/p>\n<p style=\"text-align: center;\"><em>In the evenings, a sachet of hot chocolate or Milo can go down a treat before bed. Image: Marmot<\/em><\/p>\n<h2>Beverages<\/h2>\n<p>Serious caffeine fiends would likely feel attached to their coffee machine at home! If the thought of granulated coffee touching your lips sends involuntary shivers up your spine, perhaps\u00a0a\u00a0<a href=\"https:\/\/www.snowys.com.au\/portable-coffee-makers\" target=\"_blank\" rel=\"noopener\">portable coffee maker<\/a>\u00a0may be worth an extra 200-300g in your pack.<\/p>\n<p>Not everyone is fussed about taste \u2013 so if this is you, just pack plenty of teabags, granulated coffee, or coffee bags for your morning caffeine kick.<\/p>\n<p>During the day, a smoothie or hydration drink is nice to break up the monotony of plain water now and again, and in the evenings a sachet of hot chocolate or Milo can go down a treat before bed.<\/p>\n<p><strong>Beverages<\/strong><\/p>\n<ul>\n<li>Instant coffee<\/li>\n<li>Powdered milk<\/li>\n<li>Teabags<\/li>\n<li>Electrolyte powder sachets\u00a0or tablets<\/li>\n<li>Freeze-dried or powdered smoothies<\/li>\n<li>Hot chocolate sachets \/ Milo<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-15718 size-full\" title=\"It's important to stay motivated to hydrate, so take a variety of drinks with you. \" src=\"https:\/\/www.snowys.com.au\/blog\/wp-content\/uploads\/2017\/06\/Drinks-for-hiking.jpg\" alt=\"Drinks to take hiking\" width=\"900\" height=\"600\" srcset=\"https:\/\/www.snowys.com.au\/blog\/wp-content\/uploads\/2017\/06\/Drinks-for-hiking.jpg 900w, https:\/\/www.snowys.com.au\/blog\/wp-content\/uploads\/2017\/06\/Drinks-for-hiking-300x200.jpg 300w, https:\/\/www.snowys.com.au\/blog\/wp-content\/uploads\/2017\/06\/Drinks-for-hiking-768x512.jpg 768w, https:\/\/www.snowys.com.au\/blog\/wp-content\/uploads\/2017\/06\/Drinks-for-hiking-10x7.jpg 10w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/p>\n<p style=\"text-align: center;\"><em>Take along several different drinks to vary your fluid intake.<\/em><\/p>\n<h2>Ration Packs<\/h2>\n<p>So, if all that has sent your head spinning, or you just want to make things easy \u2013 Back Country Cuisine offers five all-inclusive packs. These include meals, snacks, treats, condiments, and beverages. They\u2019re available in\u00a0the <a href=\"https:\/\/www.snowys.com.au\/classic-emergency-ration-pack\">Classic<\/a>,\u00a0<a href=\"https:\/\/www.snowys.com.au\/adventure-emergency-ration-pack\">Adventure<\/a>, Vegetarian,\u00a0<a href=\"https:\/\/www.snowys.com.au\/outback-emergency-ration-pack\">Outback<\/a>, and \u2013 to cater for those with specific dietary requirements \u2013 the\u00a0<a href=\"https:\/\/www.snowys.com.au\/no-worries-emergency-ration-pack\">No Worries<\/a>\u00a0Ration Pack.<\/p>\n<h2>Top 5 Meal Planning Tips for Multi-Day Hikes<\/h2>\n<ol>\n<li>Ensure to give some of the meals a test run before you go, so you know you\u2019ll enjoy that well-earned feed at the end of the day!<\/li>\n<li>Variety is important for longer trips. This helps to keep motivated and fuel your body for the entire trek.<\/li>\n<li>For the super organised, use a spreadsheet to record your food (and gear). This way you can weigh and calculate the total weight, as well as how much energy you\u2019ll pack in per day.<\/li>\n<li>If you\u2019re a big eater, try to<a href=\"https:\/\/www.snowys.com.au\/blog\/beginners-guide-to-packing-a-rucksack\/\" target=\"_blank\" rel=\"noopener\">\u00a0find ways to cut down on weight in other areas of your pack<\/a>\u00a0so you can take more food with you.<\/li>\n<li>Include options that don\u2019t need to be cooked, just in case your stove malfunctions or you drain your fuel.<\/li>\n<\/ol>\n\n\n<p><strong><em>Do you have any excellent tips for packing your food like a pro? Let us know in the comments below.<\/em><\/strong><\/p>\n<div class='watch-action'><div class='watch-position align-left'><div class='action-like'><a class='lbg-style1 like-15268 jlk' href='javascript:void(0)' data-task='like' data-post_id='15268' data-nonce='12ff46ed16' rel='nofollow'><img class='wti-pixel' src='https:\/\/www.snowys.com.au\/blog\/wp-content\/plugins\/wti-like-post\/images\/pixel.gif' title='Liked it' \/><span class='lc-15268 lc'>169<\/span><\/a><\/div><\/div> <div class='status-15268 status align-left'><\/div><\/div><div class='wti-clear'><\/div>","protected":false},"excerpt":{"rendered":"<p>Breakfast, lunch, dinner, snacks and beverages – we’ve got you covered for how to plan your menu for a multi-day hike.<\/p>\n","protected":false},"author":1658,"featured_media":15710,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1594,1591,1589],"tags":[130,290,994,291,995,671,352,820],"class_list":["post-15268","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-how-to-cooking","category-how-to-hiking","category-how-to","tag-food-preparation","tag-food-tips","tag-freeze-dried-food","tag-hiking-tips","tag-lightweight-adventures","tag-meal-planning","tag-meals","tag-multi-day-hiking"],"_links":{"self":[{"href":"https:\/\/www.snowys.com.au\/blog\/wp-json\/wp\/v2\/posts\/15268","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.snowys.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.snowys.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.snowys.com.au\/blog\/wp-json\/wp\/v2\/users\/1658"}],"replies":[{"embeddable":true,"href":"https:\/\/www.snowys.com.au\/blog\/wp-json\/wp\/v2\/comments?post=15268"}],"version-history":[{"count":111,"href":"https:\/\/www.snowys.com.au\/blog\/wp-json\/wp\/v2\/posts\/15268\/revisions"}],"predecessor-version":[{"id":65446,"href":"https:\/\/www.snowys.com.au\/blog\/wp-json\/wp\/v2\/posts\/15268\/revisions\/65446"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.snowys.com.au\/blog\/wp-json\/wp\/v2\/media\/15710"}],"wp:attachment":[{"href":"https:\/\/www.snowys.com.au\/blog\/wp-json\/wp\/v2\/media?parent=15268"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.snowys.com.au\/blog\/wp-json\/wp\/v2\/categories?post=15268"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.snowys.com.au\/blog\/wp-json\/wp\/v2\/tags?post=15268"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}