Trip Duration and Weight

Short hikes (1–2 days) give you more flexibility. You can afford to bring heavier or fresh items like a filled roll from the bakery, a can of tuna, or a piece of fruit. It’s always a good idea to load up on treats at the start – something fresh and flavourful for your first day’s lunch will feel like a reward and give you a boost right out of the gate.

On longer hikes (3+ days), every gram adds up. That’s when you need to get strategic  – ditch unnecessary packaging, focus on dry, lightweight ingredients, and prioritise high-calorie foods that take up minimal space. Dehydrated meals, dry grains, nut butters, and energy-dense snacks are your best friends.

Calories vs Weight

Aim for foods that give you the most energy per gram. Fats and proteins offer more sustained energy than simple carbs, and they help your body recover after long days. Think: nuts, cheese, cured meats, oats, and high-fat spreads.

Ease of Preparation

The last thing you want after an 8-hour slog is a complicated meal. Choose food that’s simple to cook (or requires no cooking at all). Dehydrated meals you can rehydrate with boiling water, one-pot meals like couscous, and ready-to-eat snacks will keep you going without much fuss.

Storage and Durability

Soft bread gets crushed. Bananas turn to mush. Plan meals that can handle a few knocks inside your pack. Wraps, crackers, hard cheeses, and vacuum-sealed foods are better choices than anything fragile or easily spoiled.

You can be as creative as you want with your hiking meals, but these are some of the tried and true foods that will keep you charging on the trail.

Breakfast

Muesli with Dried Fruit, Nuts and Powdered Milk

A no-cook, hearty breakfast that gives you carbs, protein, and healthy fats. Pre-mix it at home and add water at camp. Can be eaten cold or with hot water.

Instant Porridge Sachets

Quick and warming. Add dried berries, banana chips, or nut butter for extra flavour and fuel. These are a favourite on colder mornings or before a big climb.

Breakfast Couscous with Dried Fruit & Cinnamon

A great alternative to oats, especially if you’re hiking for multiple days and want variety. Just add hot water and it’s ready in minutes.

Wraps with Nut Butter Sachets

A fast, high-energy option when you want to hit the track early. Single-serve sachets of peanut butter or almond butter pair well with long-lasting wraps. Better for shorter hikes or earlier in the trip when the wraps are still fresh.

Pro tip: Mix in a spoonful of protein smoothie mix into your oats, muesli or couscous for added energy and recovery support.

Snacks

Trail Mix (Scroggin)

Customise your own with a mix of nuts, seeds, dried fruit, and dark chocolate. It’s calorie-dense, durable, and easy to snack on while walking.

Nut Bars or Energy Bars

Look for bars with a good balance of carbs and protein—like Clif Bars, OSMs, or Bumper Bars. Great for mid-morning energy boosts.

Dried Fruit and Chocolate

Lightweight and satisfying. A couple of squares of chocolate can do wonders for morale during tough sections. It also doubles as dessert.

Cheese Snacks or Mini Salamis

Easy to nibble on, packed with protein, and long-lasting—especially in cooler weather. Also a good pairing with lunch crackers or wraps.

Top tip: Keep snacks in your hip belt or top pocket so you don’t have to stop and unpack every time hunger hits.

Lunch

Wraps or Crackers with Salami & Cheese

Salami is a backcountry staple as it’s one of the few forms of meat that lasts a few days in a hiking pack. It’s both satisfying and high in calories. Pair it with a hard cheese like edam or parmesan and a wrap or dense cracker like Ryvita.

Tuna or Salmon Pouches

Single-serve foil packs of flavoured tuna are high in protein and don’t require refrigeration. Add to wraps or eat with instant rice or couscous.

Couscous Salad Bowl

Bring instant couscous, sun-dried tomatoes, olives, and dried herbs. Add boiling water and mix in a protein source like tuna for a quick, flavourful lunch.

Dehydrated Lunch Meals

Lighter than full dinner portions, these meals are great for a hot lunch if you’ve got time and access to boiling water. Brands like Radix, Back Country, and Offgrid Provisions are popular options. 

Pro tip: We recommend taking at least one more meal than you think you’ll need on a multi-day hike just in case you get lost or have to wait out bad weather or injury. 

Dinner

Dehydrated Meals (Radix, Back Country Cuisine, Absolute Wilderness)

These are the go-to for convenience, nutrition, and ease. Just boil water, pour into the pouch, wait a few minutes, and eat straight from the bag – no dishes, no fuss.

Rice or Couscous with Tuna and Dehydrated Vegetables

Couscous cooks fast and is a perfect base. Add a flavoured tuna pouch or diced salami and some rehydrated veggies for a solid, filling dinner.

Pasta with Pre-made Sauce Packets

You can find ready-made pasta sauces in lightweight pouches. Add to boiled pasta and throw in some extras like salami or cheese.

Trail Nachos or Burrito Bowls

Use wraps as a base, add beans (dehydrated or from a pouch), cheese powder, salsa, and hot sauce. A great group meal with some trail flair.

Pre-Made Curry or Lentil Packets

Available in most NZ supermarkets. These can be heated in a pot of water and poured over instant rice. More suitable for short hikes due to weight, but worth it for a warm, flavourful end-of-day meal.

Pro tip: Bring a small bag of your favourite spice blend – paprika, garlic powder, Italian herbs, or curry powder. A pinch of flavour can transform even the most basic trail meal.

Drinks

Electrolytes or Raro Sachets

Add electrolyte tablets or powder (like Horleys Replace or SOS Hydration) to your drink bottle to replace lost minerals and aid recovery. For a cheaper alternative, Raro sachets are lightweight and add a bit of flavour to encourage regular hydration.

Instant Coffee or Sachets

Pack your favourite instant coffee, pre-portioned sachets, or coffee bags. If you’re serious about your trail coffee, bring the Bushbuck Tomahawk Coffee Plunger so you can enjoy real plunger coffee just like at home.

Tea

Whether it’s English breakfast, peppermint, green tea, or your own herbal blend, a hot cuppa is a great way to unwind in the evening or re-centre yourself on a break.

Hot Chocolate

Choose pre-mixed sachets or pack cocoa, milk powder, and sugar in a ziplock.

Trail Tip: Always carry a backup hot drink, even on day hikes. It can provide warmth and comfort in emergencies or bad weather.

What Cooking Gear Do You Need for Hiking?

If you plan to cook on the trail, you’ll need a basic but reliable camping cookware setup. Here’s what most Kiwi trampers carry:

• Lightweight hiking stove (gas canister or integrated system like the Bushbuck Spitfire or Tomahawk gas cookers)

• Small cooking pot (titanium or aluminium)

• Spork or lightweight utensil

• Gas canister

• Lightweight bowl or insulated mug

• Lighter and backup matches

• Ziplock bags for food storage and rubbish

For a full breakdown, read our detailed guide here: What Cooking Gear Do You Need for Hiking?

Make Food a Highlight of Your Hike

Eating well in the outdoors isn’t just about nutrition – it’s part of the experience. When you’re surrounded by towering peaks or dense beech forest, a good meal grounds you, fuels your body, and reconnects you with the rhythm of nature.

With smart planning, efficient packing, and a few personal favourites in your kit, your trail food can be one of the most enjoyable parts of the journey. Whether it’s that first bite of a bakery treat on day one or a warm curry under the stars, food on the trail is a chance to savour the moment and reward the effort.

What is the best hiking food for multi-day tramps in New Zealand?

The best food combines high energy, low weight, and easy preparation. Dehydrated meals like Radix, Back Country Cuisine, and Absolute Wilderness are perfect for dinners, while wraps, salami, couscous, and trail mix round out the day.

Can I bring fresh food on the trail?

Yes – for shorter hikes or the first day of a longer trip, fresh food like sandwiches, bakery items, fruit, and salads are great. Just be mindful of weight and spoilage.

How do I pack food for a multi-day hike?

Pre-portion each meal into ziplock bags, remove excess packaging, and label meals by day. This saves time and keeps your pack organised. Carry snacks in an easy-to-reach place for quick access.

Are dehydrated meals healthy?

Most modern dehydrated meals are well balanced and designed for active energy use. Brands like Radix focus on natural ingredients and high-protein, nutrient-rich options ideal for hiking and recovery.

How much food should I bring on a hike?

Plan for 2,500 to 4,000 calories per day, depending on the hike’s difficulty and weather. Pack three solid meals, snacks, and always bring an extra day’s worth of food in case of delays.

Check out Bushbuck's camping and hiking cookware