Shopping for a hike looks different from your usual weekly shop. Instead of fresh produce and fragile items, you want food that travels well.

The best foods for hikes are:

• Calorie-dense

• Pack-friendly

• Non-perishable

• Instant/ready to eat

Here are some energy all-stars worth a spot in your pack. 

Nuts and Seeds

Almonds, walnuts, cashews, macadamias, sunflower seeds — non-perishable, travel-friendly and packed with energy.

Tip: Choose salted varieties to help replace sodium lost through sweat.

Nut Butters

Peanut butter balances protein and fat, making it one of the most efficient fuels you can carry. Lightweight on-the-go pouches can be found at most supermarkets.

Tip: On longer trips, take a small plastic jar of peanut butter (not glass). Get creative and mix in whatever additions sound good — jam, dried fruit, seeds, cacao nibs. Eat it straight, spread it in a wrap, or stir it into oats.

Hard Cheeses

Cheese is one of the most calorie-dense savoury foods available.

Hard cheeses last longer. Skip soft varieties that spoil quickly. Parmesan travels particularly well and contains more protein than other cheeses.

Beef Jerky, Biltong, Salami, or Meat Sticks

Compact and convenient sources of protein that travel well. Salami sticks are especially energy dense, while jerky and biltong are lighter with more protein per gram. 

Coconut Milk Powder

Lightweight, calorie-rich, and versatile.

It adds creaminess to meals and can be found at some supermarkets. Because it’s higher in fat than regular milk powder, coconut milk powder delivers more calories for its weight.

Dark Chocolate

High energy. Travels well in cooler conditions. And a serious morale booster after a long climb.

Oils (Olive Oil, Coconut Oil, Lard)

At roughly 9 calories per gram, pure fats are the most calorie-dense option you can pack.

Adding 1–2 tablespoons to a meal dramatically increases its energy.

Tip: Pour your oil into a small, leakproof plastic container and keep it inside a resealable bag as backup. Even solid fats like coconut oil can melt in warmer conditions.  

On their own, these foods are solid. Combined, they become filling and practical tramping meals.

A flour tortilla is one of the most versatile pieces of food to take hiking. Fill it with:

• Peanut butter

• Cheese, salami and tomato paste

• Any mix that works for you

Here’s how to use your staples.

Oil

Add 1–2 tablespoons to:

• Couscous

• Dehydrated vegetables

• Instant mash

Give dinner a big calorie boost.

Coconut Milk Powder

Stir into:

• Morning oats

• Coffee or tea

• Ramen

• Instant rice dishes

A lightweight, no-fuss option to add some extra energy.

Peanut Butter

• Eat it straight

• Spread it in a wrap

• Stir into oats for breakfast

• Add to rice crackers

Cheese

• Pair with crackers

• Add to wraps

• Stir into pasta-based dinners

Dark Chocolate

High in energy and a reliable morale booster. Dark chocolate handles heat slightly better than milk chocolate due to its higher cocoa content.

Stir it through morning oats, keep a few squares for dessert, or pull it out halfway up a climb when you need a pick-me-up. 

Hot chocolate sachets are another good option for overnight or multi-day trips. 

Lightweight food is a good starting point, but weight isn’t the only factor.

Build your meals around lightweight staples like dehydrated carbohydrates, then boost them with calorie-dense foods rich in fat and protein for longer-lasting trail fuel.

Here’s how to shave the grams so you’ve got room to carry those higher-energy items:

• Use lightweight “just add water” carbs like couscous, ramen, or instant mash.

• Avoid foods high in water content (fresh veg, heavy tins).

• Choose meals with shorter cook times to save on gas.

• Remove excess packaging or repack food into resealable bags.

• Trim weight elsewhere so you can afford calorie-dense items like cheese or salami.

If you’re carrying a gas cooker, fuel efficiency matters. Meals that cook faster will save gas weight over multiple days.

When planning food to take hiking, don’t just ask, “Is it light?”

Ask, “Is it worth the weight?” If it’s calorie-dense, the answer is likely yes.

Pre-made dehydrated meals are convenient but they can be expensive, especially over longer trips.

To cut costs:

• Buy oats, rice, and nuts in bulk

• Split ingredients with a mate

• Portion your own meals into resealable bags

• Build your own “just add water” combinations

DIY hiking meals are often much cheaper than pre-made options. If you want to go a step further, you can batch cook meals at home and dry them yourself. A dehydrator works best, but an oven can do the job too. 

If it’s your first time planning food for a multi-day trip, it can feel overwhelming. 

To keep things simple, here’s a straightforward guide to help you pack food to take hiking without overthinking it.

Food for an Overnight Hike

Plan for two lunches, one dinner, one breakfast, snacks, and one simple emergency meal in case you’re delayed or stuck in bad weather.

Breakfast

• Instant oats + coconut milk powder + peanut butter + dark chocolate

• Coffee or tea

Lunch (2)

• Day 1: Crackers with salami + hard cheese

• Day 2: Wrap with peanut butter

Dinner (Gas Cooker Meal)

• Instant macaroni cheese + salami

• Hot chocolate or tea

Emergency Meal

• Packet of ramen or a dehydrated meal

Snacks Throughout the Day

• Trail mix (salted nuts, seeds, dried fruit)

• Muesli bars

• Dark chocolate

Food for a Multi-Day Hike (Example: 2 Nights)

For a two-night trip, pack three lunches, two breakfasts, two dinners, snacks for three days, and one emergency meal in case conditions slow you down.

Breakfast (2)

• Instant oats + coconut milk powder + peanut butter + dark chocolate

• Coffee or tea

Lunches (3)

• Day 1: Crackers with hard cheese + salami

• Day 2: Tortilla wrap with tomato paste + salami + hard cheese

• Day 3: Tortilla wrap with peanut butter

Dinners (2)

• Night 1: Instant mash + gravy sachet + cheese or salami

• Night 2: Couscous + tuna pouch + 1-2 tablespoons olive oil

• Hot chocolate sachets or tea

Emergency meal

• Packet of ramen or a dehydrated meal

Snacks (for 3 days)

• Trail mix (salted nuts, seeds, dried fruit)

• Muesli bars

• Dark chocolate 

For longer trips, simply increase the number of breakfasts, lunches, dinners, and snacks to match the number of days you’ll be on the track.

The best foods for hikes aren’t simply the lightest. They’re the most efficient.

Focus on calorie density. Add fats generously. Replace lost salt. Pack food you genuinely enjoy.

With smart planning, your hiking meals can be easy, pack-friendly, and satisfying.

Pack smart. Eat well. Enjoy the view when you get there.

What hiking foods should I pack that are high in calories?

Focus on calorie-dense options like nuts, peanut butter, hard cheese and salami. These foods provide a high energy return for their weight and pack down small. They’re ideal for hiking meals where efficiency matters.

What is the best food to take hiking?

The best food to take hiking is food that’s lightweight, pack-friendly, and high in calories. Tortillas with peanut butter, trail mix, cheese and salami, and simple couscous-based dinners are reliable choices. The key is choosing foods that deliver steady energy without adding unnecessary pack weight.

What kind of food should I pack for a long hike?

For a long hike, pack a mix of fats, protein, and carbohydrates. Good hiking food includes oats with coconut milk powder for breakfast, wraps or crackers with cheese and salami for lunch, and easy dinners you can prepare using a gas cooker, like couscous with a tuna pouch. Include snacks you’ll actually want to eat for a morale boost.

What is some cheap backpacking food?

Affordable tramping food includes bulk oats, rice, pasta, lentils, peanuts, and homemade trail mix. Portion your own hiking meals into resealable bags and build simple “just add water” combinations. DIY options often cost far less than pre-packaged dehydrated meals.

How much food should I bring on a hike?

Plan your food to take hiking based on trip length and effort level. Many hikers aim for energy-dense foods that keep weight manageable while still covering daily fuel needs. On multi-day trips, balance snacks and hot dinners to avoid running low late in the day.

Do I need a hot meal when hiking?

Not always. No-cook hiking meals like wraps, trail mix, and nut butter work well for short trips. On longer outings, a simple hot meal made with a gas cooker can lift morale and make it easier to eat enough after a big day on the trail.