Packing meals or meal planning for a backpacking trip may seem overwhelming. But with a little practice, becoming a back-country chef can be easy. We are going to share some of the best backpacking lunch ideas with you.
It is not uncommon for the majority of a pack’s weight and bulk to be food. However, it is possible to cut down on excess weight without skimping on meals.
Several things should be taken into consideration when creating backpacking lunch ideas for a back-country menu. Such as energy requirements, weight, preparation, packaging, and the length of the trip.
Also, you will want to think about the length of your trip. You can include some meal ideas that are already made to eat first thing on the first day of the trip.
But for longer trips, you will want to make sure you have plenty of delicious food that is also safe to stay at room temperature.
Energy Requirments:
It is common for backpackers to burn anywhere from 3,000 and 6,000 calories a day. On average, a backpacker can go through between two or three pounds of energy-dense food a day.
Creating a daily meal plan is an ideal way to make sure that all the meals are accounted for and that energy requirements are met.
Generally, daily rations should include three servings of grains, five to eight servings of vegetables, and two servings of protein.
Some common meals include rice and beans, peanut butter sandwiches, meal bars, and granola with nuts and seeds.
Weight and Bulk:
Making meals with dehydrated, freeze-dried meals, and powdered ingredients can cut down on both weight and bulk. Instant soups, powdered cheese, beef jerky, dehydrated beans, potato flakes, dried fruit, and powdered milk will not spoil on the trail and can be incorporated into many different recipes.
High-calorie bulk foods that are easy to cook and easy to pack. Such as instant oatmeal, lentils, rice, bulgur, couscous, and pasta are also trail-friendly ingredients.
While it can be nice to bring a variety of foods, it is important to consider taste. Bringing foods no one will eat only adds extra weight.
Meal Preparations:
When planning a back-country menu, it is important to consider meal preparation. Most meals will need to be cooked in a small pot with as little fuel as possible, so quick-cooking, one-pot meals are ideal.
Because if it takes a long time to cook, you will use more fuel. Dehydrated meals or freeze-dried food make this easier; however, certain foods need to be rehydrated before being cooked.
Considering how much time is going to be spent cooking is also important. For backpackers who are covering a lot of ground quickly, cooking a fast lunch or dinner at night and a calorie-dense breakfast in the morning can be preferable. Other backpackers may prefer to socialize while cooking a larger dinner.
Spices:
Spice kits are a great way to add flavor to any backpacking lunch ideas without adding much weight. Small, travel-sized containers are perfect for bringing spices onto the trail.
A variety pack spice kit can contain as many or as few spices as the backpacker wishes to carry. While spice kits can get elaborate, a simple spice kit containing salt, pepper, garlic powder, chili powder, soy sauce powder, and hot sauce can go a long way in improving most meals.
Sometimes space can be saved by making premade containers or packets of the spices and seasonings needed for individual meals for different flavors.
Dehydrated Foods:
Dehydrated foods will allow for nutritious backpacking meals once the backpacker has set up camp. What are dehydrated foods? Dehydrated foods are foods that have had the moisture removed from them but nutrients and taste remain intact (more or less).
They are sealed to provide freshness and long-lasting shelf life. Dehydrated foods can be rejuvenated almost back to their original state by adding water and then reheating with a portable backpacking stove, camp stove, or over hot coals.
Some examples of dehydrated foods and meals include turkey, beef, soups, pasta, potatoes, and powdered milk.
Canned Foods:
Canned foods are popular backpacking foods because they provide an instant meal even if there is no heat source. Foods such as stew, tuna fish, soups, tomato-flavored pasta, fruit cocktail, and vegetables are popular with backpackers.
The only drawback is most foods taste better if they are heated. Another concern is pack weight as many canned foods can get heavy. A definite drawback for the backpacker on long expeditions.
Nonperishable Foods:
Nonperishable foods are a given on any backpacking trip or adventure. They are simple to grab and eat on the go. There are many options: granola bars, protein bars, trail mix, nuts, tuna packets, chips, beef jerky, crackers, and packaged cheese are all items resistant to most temperature changes. They can provide instant nutrition while traveling.
Freeze-Dried Foods Backpacking Lunch Ideas:
Freeze-dried foods are another option for backpacking. These types of foods withstand changing temperatures and are easy and lightweight to carry.
The freeze-drying process is done by flash-freezing food, so taste, nutrients and freshness remain intact. Most cans have a shelf life of approximately 25 years and the pouches have around 7 years.
The process allows the backpacker to carry a lot of food at less weight. For example, one can of beef stroganoff produces 10, 1 cup servings but weighs in at 2.2 lbs. A 16 oz. pouch of spaghetti weighs 0.44 lbs.
Most freeze-dried foods require you to boil water and add it to the food to make the food edible. Popular foods are vegetables, soups, pasta, meats, and even freeze-dried ice cream.
There are a few differences between freeze-dried and dehydrated foods. According to survivalacres.com, the shelf life between the two is relatively the same.
Taste-wise, dehydrated food tends to have less seasoning than freeze-dried, therefore requiring additional seasoning when preparing.
The biggest difference is that with most dehydrated food such as pasta or vegetables, the food needs to be cooked rather than just heated through to be edible.
Freeze-dried foods are often complete meals whereas dehydrated foods may only be single ingredients. These factors should be taken into consideration when making the proper food choices for a backpacking excursion.
Fresh Fruits & Vegetables:
For shorter trips or even for the first day of the trip in average temperatures, another good food option is fresh vegetables and fresh fruits.
They can be sliced or cut up for easy snacking and eating. Popular fruit and vegetable options may include green bell peppers, cut cauliflower, broccoli, green onion, cucumbers, baby carrots, apples, bananas, oranges, and pears.
Fruits and vegetables can be eaten by themselves as a source of nutrients and dietary fiber. Or they can be cooked on a propane stove and boiled or grilled.
Leave No Trace:
The leave no trace credo states that no trash can be buried or burned. This means that whatever a backpacker packs in, they must pack out at the end of the day.
This includes leftovers that should be eaten during the following meal or packed out with the trash. Excess food can be avoided. By taking the time to consider not only how much food to bring, but what types of food to bring when you do your backpacking meal plan.
Repacking foods so that less trash is initially carried out onto the trail, is a good idea to cut down on weight and bulk.
Backpacking could mean trekking for a couple of hours, a 3-day trip or it could be an excursion that lasts several days. Deciding what kind of food to bring along is one of the most important decisions you can make when planning the trip.
The backpacker can’t worry about keeping food hot or cold during the hike. Finding foods that meet the needs of the backpacker is essential for a successful trip.
Satisfying Meal Backpacking Lunch Ideas:
While most of these meal ideas require a little prep work, they make great additions to your next trip. Most will need to be used within the first day of the trip if you are on long trips or great for a day hike. Then you can have your long life foods for the other days of the hike.
These Crunchy Peanut Butter Sandwich Wraps by Two Healthy Kitchens, come together in just moments and are completely adaptable – no need to measure exact amounts! Perfect for make-ahead, backpacking lunches, they’re full of nutrient-rich fruits, whole grains, and lots of protein to keep you powered up all afternoon!
These Savory Sausage, Apple & Sage Pasties {Hand Pies} by what a girl eats are the perfect portable lunch. These savory pies are perfect for backpacking or camping. These are only good if you will be eating within a short time of starting your hike or have a way to keep this recipe cool.
This idea of a Crunchy Veggies Tray by The Forked Spoon makes a great lunch idea. An easy and delicious lunchtime meal-prep solution perfect for any protein lover, these fantastic little protein snack packs are perfect for backpacking lunch. If they will be left out of refrigeration for an extended period of time, you may want to skip adding the boiled egg, meat, or cheese. You could replace the cheese or meat with shelf-stable packets if you wanted to.
Muffins, Bars & Ball Backpacking Lunch Ideas:
Whip up a batch of Homemade Coconut Cream Mock Larabars in just a few minutes. Great for trips and backpacking as a snack or a meal.
These Oat-Free No-Bake Granola Bars by Strength and Sunshine are an easy meal to whip up before you go and then toss into your backpack. They are great as a snack, breakfast, or lunch. They can be made using nut butters of your choice or peanut butter.
These Sesame Energy Balls by Through The Fibro Fog are a fun healthy sweet treat for a backpacking trip! Easy to make with pantry staples, they take just 30 minutes to come together.
No Bake Almond Butter Energy Balls (Gluten Free) by Frozen Bananas are filled with almond butter, oats, coconut, and dark chocolate chips! These bites are the perfect healthy meal prep snack.
Knife and Soul have a great Flapjack Recipe. It is not the normal recipe that you would think of when you hear the word flapjack. But more like a meal bar type of food. Great for a backpacking meal.
Creamed Corn Cornbread Muffins by Rebooted Mom make for a tasty meal. Cook a batch before you go and just toss them into your pack. Such an easy food to eat while on a hiking trip as they do not require you to heat them before you can eat them. Plus if they are made without the added usage they will last for days without refrigeration.
These Savory Zucchini Muffins by Go Healthy With Bea are perfectly moist with delicious flavors of basil. They are easy to make and so convenient for a backpacking lunch.
Food Safety:
Remember if you will be camping or sleeping on your backpacking hike that there are a few food safety rules to follow. You will need to make sure you place your backpacking lunch ideas and any other food in a bear canister if one is available.
If there is not one available the next best way to stay safe from bears is to use a rope and hang the bag of food high in a tree. Just be sure the tree is not near your sleeping bag or camping site.
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