7 Day Backpacking Menu

7 Day Backpacking Menu

In order to have a steady flow of calories while backpacking I break down my backpacking food into Breakfast, Snack 1, Snack 2, Lunch, Snack 3, Dinner, and Snack 4.  Its obviously important to have breakfast before or shortly after you get going in the mornings.  Then I like to have two snacks before lunch because this is typically when I’m doing the most rigorous activity.  Snack 4 is especially important for cold sleepers because when your body has fuel to digest it creates heat and helps warm you up.

Day 1

MealFoodsCaloriesFat (g)Carbs (g)Protein (g)
Breakfast2 hard boiled eggs, avocado390311415
Snack 18 dried pineapple rings56011446
Snack 22 oz macadamia nuts4004084
LunchPeanut butter mix on tortilla - 2 Tbsp PB, 1 Tbsp coconut oil, 1 tsp chia seeds, 1 Tbsp coconut flakes514413313
Snack 32 oz asiago cheese, 4 quinoa crackers282142422
DinnerTVP Tacos with 1/2 c refried bean flakes, 3 tortillas730179541
Snack 4Chocolate Sea Salt Rx Bar20092212
Totals3076153340113

Day 2

MealFoodCaloriesFat (g)Carbs (g)Protein (g)
BreakfastRaspberry Macadamia Coconut Oatmeal600396713
Snack 13/4 cup freeze dried bananas, 2 oz soy jerky24573316
Snack 2Blueberry Muffin Lara Bar1908264
Lunch2 Tbsp hummus, 1/4 cup sun dried tomatoes, 1 tsp olive oil, 6 quinoa crackers24010329
Snack 31/2 cup almonds400341616
DinnerVeggie Couscous9422313638
Snack 43 oz coconut jerky36012606
Totals2977133370102

Day 3

MealFoodCaloriesFat (g)Carbs (g)Protein (g)
Breakfast4 Tbsp powdered eggs, 4 dates, 1/4 cup coconut flakes440291915
Snack 11 oz macadamia nuts2002142
Snack 28 dried pineapple rings56011446
LunchGreenbelly Meal (2 bars)6452210017
Snack 33 oz soy jerky210101221
DinnerAlpineaire Foods Mountain Chili540204721
Snack 4Peanut butter chocolate chip GoMacro Bar290113711
Totals288511436393

Day 4

MealFoodCalories Fat (g)Carbs (g)Protein (g)
BreakfastPeanut butter mix on Tortilla - 2 Tbsp PB, 1 Tbsp coconut oil, 1 tsp chia seeds, 1 Tbsp coconut flakes514413313
Snack 1Garden of Life Protein Bar Sea Salt Caramel27083120
Snack 23 oz coconut jerky36012606
Lunch2 oz asiago cheese, 4 quinoa crackers, 2 oz soy jerky422213232
Snack 3Chocolate coconut Rx Bar21092212
DinnerTomato Herb Couscous10112014954
Snack 41 oz macadamia nuts2002142
Totals2987132331139

Day 5

MealFoodCaloriesFat (g)Carbs (g)Protein (g)
BreakfastRaspberry Macadamia Coconut Oatmeal600396713
Snack 18 dried pineapple rings56011446
Snack 2Lemon Lara Bar22011265
Lunch2 Tbsp Hummus, 1/4 cup sun dried tomatoes, 1 tsp olive oil, 6 quinoa crackers, 3 oz asiago cheese 573313539
Snack 32 Sunny Uplift GoMacro Bars4008768
DinnerGood To Go Thai Curry760145610
Snack 41/4 cup almonds2001788
Totals331312141289

Day 6

MealFoodCaloriesFat (g)Carbs (g)Protein (g)
BreakfastPaleo Meals To Go Palisade Pineapple Mango640504712
Snack 12 oz soy jerky1407814
Snack 22 oz asiago cheese, 4 quinoa crackers282142422
LunchGreenbelly Meal (2 bars)6452210017
Snack 31 oz macadamia nuts2002142
DinnerMary Jane's Farm Curried Lentil Bisque7801511151
Snack 4Peanut Butter Rx Bar210 82312
Totals2897137317130

Day 7

MealFoodCaloriesFat (g)Carbs (g)Protein (g)
Breakfast4 Tbsp powdered eggs, 4 dates, 1/4 cup coconut flakes 440291915
Snack 11/4 cup almonds2001788
Snack 2GoMacro Prolonged Power Banana Almond Butter bar270123410
LunchPeanut butter mix on tortilla - 2 Tbsp PB, 1 Tbsp coconut oil, 1 tsp chia seeds, 1 Tbsp coconut flakes514413313
Snack 38 dried pineapple rings56011446
Snack 4Garden of Life Organic Sea Salt Protein Bar27083120
Totals
225410826972

Its important to have some variety in you food while backpacking.  At the same time though, I like to keep things as economical as possible while shopping and ordering food.  Some of this menu has repetitive foods and that’s because its the most affordable way to plan it.  You don’t want to buy a lot of different foods but only eat a little bit of everything.  I don’t think backpacking food is that appetizing during my regular day to day life, so anything I don’t eat on my trip will most likely get discarded unless it has a long shelf life and I can save it for the next trip.  Try to keep a good variety while still keeping it simple, convenient, and affordable.

More calories can be added to this menu by supplementing dinners with olive oil or coconut oil, adding protein shakes, or extra protein bars.  Day 7 does not include a dinner because typically you will be hiking out that night and stopping at a restaurant in town.

Don’t forget, most places you will need some way to safely store all that food.  Bear canisters can be heavy but give you piece of mind and are required in many wilderness areas.

==>  Click Here for some useful tips for packing your bear canister  <== 

I would love to hear about some of your favorite backpacking meals or menus.  Please leave a comment below if you have any suggestions or questions!

 

 

Please follow and share!



4 thoughts on “7 Day Backpacking Menu”

  • Great info! Are most of these items all available at a local grocery store? Where would somebody find some of the products? A specialty store? Never mind, I see I can get them on amazon thru the links. I usually just bring granola bars, beef jerky, and lots of water when hiking/mountain biking trips to keep my energy up and hydrated. Thanks for sharing these meals.

    • Yes, you can purchase through Amazon, your local health food store or grocery store, and most outdoor stores like REI.  Granola bars and beef jerky are good, but I like to keep it varied so I don’t lose my appetite.  Staying hydrated is really important.  I use a Sawyer Squeeze to filter my water out on the trail.

  • The idea of this website is really good,The question I have is how do you carry all of this food and still carry the needed items like shelter,sleeping bag cooking utensils and the verity of other items needed for a 7 day camping trip.Just seems like a lot to carry when your going to doing a lot of walking.I personally would buy some healthy MRE,s as these are compact and easy to carry.

    • It does seem like a lot of food for 7 days, but if you’re hiking a lot of miles per day, you’re going to need the calories.  Most of the dinners are freeze dried or dehydrated so they don’t take up much space.  I do include a few MRE type meals – the Alpenaire Mountain Chili, Good To Go Thai Curry, Paleo Meals To Go Palisade Pineapple Mango, and the Mary Jane’s Farm Curried Lentil Bisque.  The entire menu is made up of very calorie dense foods so you’re getting a lot of calories for the weight. 

      If you’re worried about having space for everything, make sure you have a sleeping bag, shelter, and sleeping pad made for backpacking.  These are specifically smaller and lighter weight than your typical camping gear so that they fit easily in a pack.  If you’re hiking with a partner or group you can divide up the tent, cookware, and other shared items to save space.    

Leave a Reply

Your email address will not be published. Required fields are marked *