🥾 A Dietitian's Guide to Eating Well while Hiking : Easy Hiking & Camping Foods
- Ai Jerome (APD)
- 1 day ago
- 4 min read
I wrote this guide while helping my teenage daughter prepare for her Duke of Edinburgh 3-day hike. She had grand plans to bring delicious, nourishing, fancy meals — but most of it would have been far too heavy, unsafe to store, or difficult to prepare on the trail.
So I created a simple, practical resource for her and her friends to follow.And then I realised… this could help anyone who’s preparing for a hike or camping trip.
If you want easy, nutritious, lightweight trail meals without the fuss — this guide is for you.
Want a printable version of the 3-day hiking food plan?
Download your copy of the Hiking Meal Planner and make packing for your next adventure simple, nutritious, and stress-free. I have included the links to Woolworths online for your reference!!
👉 Email me at contact@nourishwithai.com with the title "Hiking meal planner".
🏕️ Why Trail Food Matters
On the trail, aim for food that is easy, nutritious, and lightweight. It should:
Cook fast (or not at all)
Taste good even when you’re tired or it’s raining
Stay safe without refrigeration
Keep your pack light
Start simple so you can focus on the hike, not fussing with meals.
🥾 Types of Hikes and How They Shape Your Food Choices
Day Hikes
Pack fresh foods and simple snacks — no stove needed. Think wraps, sandwiches, fruit, and trail mix.
Overnight Hikes
Plan 4–5 meals plus snacks. Keep it light and easy: wraps, ready-to-eat pouches, and a small stove for hot drinks or rehydrating dinner.
Multi-Day Treks
Weight and durability matter most. Choose calorie-dense, non-perishable foods like oats, nuts, dried fruit, ready-to-eat meals, and compact proteins.
🥗 Nutrition & Energy Balance for Hikers
The average adult burns roughly 1.5–2 times their usual daily energy when hiking with a pack.Fuel with a mix of:
Carbohydrates (endurance)
Protein (recovery)
Healthy fats (long-lasting energy)
Energy and protein guide:
Day hike: ~1800–2200 kcal/day | 1.0–1.2 g/kg
Overnight hike: ~2200–2600 kcal/day | 1.2–1.4 g/kg
Multi-day trek: ~2600–3200+ kcal/day | 1.4–1.6 g/kg
💧 Hydration & Food Safety
Hydration Basics
Aim for 2–3 L of water per day (more in heat or humidity).
Sip frequently rather than gulping all at once.
Add Hydralyte or electrolyte sachets to replace sodium and minerals.
Refill from safe water sources or use a filter or purification tablets in remote areas.
Herbal teas, instant coffee, and hot chocolate also contribute to hydration.
Food Safety Essentials
Clean hands before eating: use hand sanitiser (60%+ alcohol) when water is limited.
Clean utensils with hot water and biodegradable wipes or a small sponge.
Avoid cross-contamination; keep perishables for Day 1 only (e.g. yoghurt, soft cheese).
Pack out all rubbish; store food securely to deter wildlife.
Essential hygiene kit: hand sanitiser, biodegradable wipes, a tiny sponge, and a separate cleaning cloth.
🍳 Easy Hiking Meal Ideas
Breakfast
Overnight oats (oats + chia + powdered milk + honey/berries)
Instant cereal (Weet-Bix/All-Bran + powdered milk + water)
Granola or oat slices (e.g. Carman’s)
Pouch yoghurt with fruit (Day 1)
Lunch
Wraps with peanut butter, Nutella, tuna, or cheese
Tuna + rice ready meals
Hummus + veggie sticks
Trail mix, dried fruit, or nut bars
Dinner
Freeze-dried meals:Available from Anaconda, Kathmandu or online.
Best list: Australian Hiker – Top 10 Freeze-Dried Meals
Instant & ready-to-eat meals (Woolworths/Coles):
Satay chicken with rice
Penang curry and rice
Butter chicken
Lentil or bean curry (Dal Makhani, Palak Paneer)
Instant pasta/bolognese
Burrito bowl
Chicken pesto pasta / fried rice
Beans and sausages (canned)
Canned beef stew
Add-hot-water meals:
Instant noodles or udon + soup packet (miso, laksa, tomato, etc.)
Noodles with added shelf-stable protein
Shelf-stable proteins: tuna, salmon, canned chicken, ham (ring-pull), salami sticks, beef jerky, ready-to-eat lentils/beans.
🍎 Snacks That Keep You Moving
Trail mix: almonds, cashews, pepitas, sunflower seeds, coconut flakes, dark choc chips, dried cranberries/apricots
Dried fruit: mango, apple rings, banana chips, dates, figs
Yoghurt pouch (Day 1)
Protein or nut bars
Apples or mandarins
Popcorn packs
Veggie sticks with hummus
Electrolyte sachets
🧊 Storage & Packing Tips
Use resealable bags and portion food per meal/day.
Keep dry and cold foods separate.
Label meals by day for quick access.
Use a small cooler or esky for short trips.
Aim for 2–3 L water/day and store food securely to deter wildlife.
🗓️ Trail Food Packing List + 3-Day Meal Planner
Quick Packing List
Dry staples: oats, wraps, rice sachets, noodles, powdered milk, instant soupsProteins: tuna, salmon, canned chicken, lentils, beans, salami, jerky, nut butter, protein barsSnacks: trail mix, yoghurt pouch (Day 1), dried fruit, popcorn, electrolytesGear: stove and fuel, mug, spork, lighter or matches, sanitiser, wipes, rubbish bags.
Example 3-Day Meal Plan
Day 1
Breakfast: Overnight oats + berriesLunch: Peanut butter wrapDinner: Satay chicken & rice (heat & eat)Snacks: Trail mix, yoghurt pouch, tea
Day 2
Breakfast: Granola + powdered milkLunch: Tuna + rice pouchDinner: Instant noodles + jerkySnacks: Dried fruit, protein bar, water
Day 3
Breakfast: Cereal bar + coffeeLunch: Hummus + veggie sticksDinner: Freeze-dried curry + riceSnacks: Nuts, electrolyte drink
🔗 Resources & Shopping Links
Australian Hiker – Top 10 Freeze-Dried Meals for the Outdoorshttps://australianhiker.com.au/gear/top-10-freeze-dried-meals-for-the-outdoors/
Woolworths – Instant & Ready-to-Eat Mealshttps://www.woolworths.com.au/
Coles – Ready Meals and Canned Goodshttps://www.coles.com.au/
Anaconda – Camping Cookwarehttps://www.anacondastores.com/
Kathmandu – Hiking Food & Utensilshttps://www.kathmandu.com.au/
Snowys Outdoors – Outdoor Meal Kitshttps://www.snowys.com.au/
⭐ Download My Hiking Meal Planner
Want a printable version of the 3-day hiking food plan?
Download your copy of the Hiking Meal Planner and make packing for your next adventure simple, nutritious, and stress-free. I have included the links to Woolworths online for your reference!!
👉 Email me at contact@nourishwithai.com with the title "Hiking meal planner".
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