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Food & Meal Planning

Thru-hiking often requires a robust caloric intake—anywhere from 3,000 to 6,000+ calories per day, depending on terrain, elevation gain, pack weight, and individual metabolism. We plan meals carefully to balance macros (carbs, protein, fats), micronutrients (vitamins, minerals), variety, and weight/bulk. Below, we cover how we approach fueling for the long haul—from dehydrated meals to accommodating dietary restrictions—and share ideas for maintaining morale.

1. Calorie Requirements & Macro Balance

Many hikers burn far more calories than usual on the trail—often 3,000–6,000 a day, sometimes more. Replenishing that energy consistently is crucial:

Carbohydrates (45–60%): Primary fuel from pasta, rice, instant potatoes, or energy bars.
Protein (15–25%): Rebuilds muscle. Found in tuna/salmon pouches, jerky, protein powder, nuts, beans.
Fats (20–35%): High-calorie density from nut butters, cheese, olive oil, nuts, seeds.

We prefer calorie-dense items (100+ calories per ounce) to keep pack weight manageable. Nut butters (~160–190 cal/oz), cheese (~110 cal/oz), olive oil (~240 cal/oz), or dehydrated/freeze-dried meals (~100–130 cal/oz) are common staples.

2. Staple Foods & Sample Menus

Meals that are simple, lightweight, yet varied can prevent “taste fatigue.” Popular choices include:

Breakfast: Oatmeal packets, granola, instant coffee, protein shakes, breakfast bars.
Lunch/Snacks: Tortillas with peanut butter, tuna pouches, cheese, summer sausage, trail mix, dried fruit, energy bars.
Dinner: Ramen, instant mashed potatoes, freeze-dried meals, rice sides, couscous, mac & cheese (with added protein from jerky or tuna).
Extras: Hot sauce, spices, dehydrated veggies, powdered sauces.

Sample 1-Day Menu (Approx. 4,000 Calories):

Breakfast (600-700 cal):
- 2 packets instant oatmeal + powdered milk + nuts
- Instant coffee with sugar/cream powder

Mid-Morning Snack (300-400 cal):
- Energy bar (Clif, Kind, etc.)
- Dried fruit or fruit leather

Lunch (700-800 cal):
- Tortilla with peanut butter and honey
- Small cheddar cheese block
- Electrolyte drink

Afternoon Snacks (600-800 cal):
- Trail mix (nuts, seeds, M&Ms, dried fruit)
- Tuna pouch + crackers

Dinner (800-1,000 cal):
- Instant mashed potatoes + dehydrated veggies + tuna or jerky
- Hot sauce or seasoning packet
- Hot cocoa or tea

Evening Treat (200-400 cal):
- Chocolate bar or cookies
- Extra handful of nuts

3. Variety & Morale

Consuming the same meals repeatedly can lower morale. We like to mix it up by:

Seasoning Packets: Taco seasoning, garlic powder, curry blends, soy sauce—tiny in weight, huge in flavor.
Dry Baking/Pan-Frying: With the right stove, we may try bannock or cornbread mixes.
Fresh Food Treats: An apple or small chunk of cheese from the last town adds variety after days of dried fare.
Meal Swaps: Trading meals with fellow hikers can help break monotony.

4. Dietary Restrictions (Vegan, Gluten-Free, Etc.)

Specific dietary needs require extra planning. Some guidelines:

Vegan: Rely on beans, lentils, nuts, seeds, soy jerky, dehydrated tofu, nutritional yeast. Certain freeze-dried brands offer vegan lines.
Gluten-Free: Choose rice, quinoa, buckwheat, or GF oats. GF energy bars, corn tortillas, or GF pasta are good alternatives.
Nut Allergies: Look for sunflower seed butter, soy-based proteins, seeds, dried chickpeas. Many trail mixes contain nuts, so check labels.

We verify availability of these items in trail towns or consider mailing specialized foods. The Resupply & Budget Guide has more on shipping boxes vs. buying local.

5. Resupply Strategies & Mail Drops

Many long trails pass near towns with grocery options. Alternatively, it can be helpful to mail food boxes to post offices or hostels. Factors to weigh:

Local Purchase vs. Bulk Shipping: Buying at local stores can be simpler but limited in selection or pricier. Shipping boxes from home ensures consistency but costs extra.
Food Cravings & Boredom: Ten identical boxes might become monotonous. Vary contents or leave room for last-minute cravings.
Cooking vs. No-Cook: Some hikers cold soak or eat ready-to-go items, skipping stoves entirely. Ramen, couscous, or instant potatoes can be rehydrated without boiling water.

6. Dehydrated & Freeze-Dried Meals

Brands like Mountain House, Backpacker’s Pantry, or homemade dehydrated recipes can provide hot meals:

Cost: Freeze-dried meals can cost $8–$13 each. Cheaper options include ramen or rice sides.
Caloric Density: Some pouches hover around 400–600 calories, which may need augmentation (extra noodles, olive oil) to meet daily needs.
Packaging & Waste: Repackaging into smaller bags can reduce bulk and trash.

7. Hydration & Water Treatment

Hydration often dictates how we prepare meals, especially if using dehydrated foods:

Filters & Purifiers: Sawyer Squeeze, Katadyn BeFree, or chemical treatments keep water safe.
Electrolytes: Powdered mixes (NUUN, Gatorade, Skratch) help replace salts lost during sweating.

8. Ultralight Cooking vs. No-Cook

Some carry a canister stove like the MSR PocketRocket or BRS 3000, others go without. Consider:

Stove Users: Hot meals and beverages can boost morale, especially in cold or rainy conditions.
No-Cook: Eliminates stove/fuel weight, relying on instant or ready-to-eat foods. Cold soaking is common.
Hybrid: Cook dinners but eat no-cook breakfasts or lunches for efficiency.

9. Shelf-Life & Food Safety

Prolonged trips can complicate storing perishables:

Shelf-Stable Items: Jerky, dehydrated meals, vacuum-sealed tuna, wax-sealed cheese are less prone to spoilage.
Expiration Dates: For those mailing boxes months in advance, ensure items won’t expire mid-hike.
Temperature Extremes: Chocolate can melt, nuts may go rancid in heat. Rotate or replace as needed.

10. Sample 3-Day Meal Plan

Below is a more extensive example. Adjust portions for your caloric needs.

DAY 1:
Breakfast:
  - Instant coffee + powdered creamer
  - 2 oatmeal packets + peanut butter
Snack:
  - Clif Bar + almonds
Lunch:
  - Tortilla with Nutella + banana chips
  - Electrolyte drink
Afternoon Snack:
  - Jerky + dried mango
Dinner:
  - Instant rice + dehydrated veggies + tuna
  - Hot cocoa (optional)

DAY 2:
Breakfast:
  - Granola + powdered milk + dried fruit
  - Instant coffee
Snack:
  - Trail mix (nuts, seeds, M&Ms)
Lunch:
  - Cheese, crackers, pepperoni slices
  - Electrolyte drink
Afternoon Snack:
  - Peanut butter bar + gummies
Dinner:
  - Ramen + dehydrated mushrooms + soy sauce
  - Chocolate squares

DAY 3:
Breakfast:
  - Protein shake (powder + water)
  - 2 pop-tarts
Snack:
  - Apple from last resupply
  - Small bag of Fritos
Lunch:
  - Tuna packet + mayo + crackers
  - Instant soup if chilly
Afternoon Snack:
  - Energy gel or sports chews
Dinner:
  - Freeze-dried meal (e.g., Mountain House chili mac)
  - Warm tea or cider

11. Advanced:

Those needing optimal nutritional balance or with specific medical conditions may benefit from a registered dietitian, ideally one familiar with endurance or wilderness scenarios. Recommendations might include:

Vitamins/Minerals: Iron, B12, or a multivitamin if produce intake is limited.
Electrolyte Ratios: Monitoring sodium, potassium, magnesium to prevent cramps or imbalances.
Hydration Calculations: Tailoring fluid intake to altitude, climate, and sweat rate.

12. Trial & Error on Shakedown Hikes

Before a major thru-hike, short weekend or multi-day trips can reveal any gaps in meal planning:

Cooking Times: Some dehydrated or freeze-dried meals take more fuel or rehydration than expected.
Palatability: Foods that taste great at home may be unappealing at altitude or after many days.
Caloric Intake: Feeling sluggish or losing weight quickly indicates a need for more snacks or bigger portions.

Conclusion

Careful food and meal planning can turn a thru-hike from a mere endurance test into a (nearly) gourmet experience. Mixing calorie-dense staples with flavorful extras, paying attention to macros, and adjusting for personal dietary needs helps keep energy and motivation high. For more resupply tips or sample menus, visit the Hiker Resources or the Resupply & Budget Guide.

Note: Everyone’s needs differ. Testing various meal setups on shorter trips is advisable. This guide offers general info; consult a healthcare professional for personalized recommendations.