Here’s a full 5-day healthy lightweight backpacking meal plan. Healthy and lightweight?? Yep. That’s what I’m all about. Ramen, poptarts, and Snickers? No thanks.
You’ll notice that each day of this meal plan is about 60% fat, 20% protein, and 20% carbohydrate. It’s based around whole foods and is designed to be stoveless (optional) and anti-inflammatory.
This healthy high fat approach helps me reduce pack weight, eliminate bonking, reduce hiker hunger, and decrease digestive issues. If you’re curious about the science and rationale of how I landed on this approach after years of experimentation, check out this post.
You’ll notice that this diet is a bit different than the standard, processed thru-hiker diet. Yup. It’s not perfect, but in general, this meal plan is designed to:
- be free of gluten and dairy
- be fairly low in legumes and grains
- be largely unprocessed & emphasize food quality (Because your food choices should be about more than just calories and here’s why)
- be organic/free-range/grass-fed when possible (so I can avoid the damage of glyphosate on both my body and the environment)
- emphasize nutrient density
The following meal plan was pulled straight from my spreadsheet for my Continental Divide Trail resupply plan. As such, it’s based on my calorie needs and food preferences. For an idea of how many calories you need, I recommend starting with a BMR calculator, like this one, and adjusting from there based on activity level.
The 5 days shown here is a box I’m sending around mile 1200, so it’s based on ~2700 calories per day. The total weight for this 5 days of food is 6.77 pounds or about 1.35 pounds of food per day. This is significantly lower than the commonly recommended 2 pounds per day.
If you’re looking for recipes, meal ideas, and food sources, see this Healthy Lightweight Meal Plan Resource Page. For info on putting this into practice, optimizing macronutrient timing, and a look into a “Day in the Life”, see this post.
I also carry a few key supplements that help me stay healthy and energized on trail. Read the what and why about those here (link coming soon).
I hope this gives you some ideas for your own backpacking meal if you’re looking for something a bit less junk food-y. And yes, it’s somewhat repetitive, but I appreciate the simplicity of that. It makes shopping in bulk easier and I can add variety by rotating through different varieties/flavors. For example, with a trail mix, it might be almonds, coconut flakes, dried cranberries, and ginger powder in one box, then walnut, cacao nibs, banana chips, and cinnamon in the next box.
The chart represents all the food for 5 days and the photos show what each day would look like. Post your Q’s or comments below.