When you spend hours on a trail or embark on a 2-day or 3-day hike, it is natural to experience hunger pangs. However, by engaging in some meal planning, you can discover creative methods for preparing tasty backpacking lunches that require no cooking.
The key to properly mixing and preparing your food is to be aware of whether your meals are divided into carbohydrates, protein, and fat.
When it comes to carbohydrates, it is fairly straightforward to determine them. You can begin by considering options such as instant rice, oatmeal, buckwheat or couscous, as well as sugars derived from trail mixes.
When it comes to fats, you have several options to achieve a balance. These include canned tuna mixed with olive oil, your preferred type of nut butter infused with healthy fats, or even hardened cheese.
In order to benefit your body’s muscle recovery and rebuilding, it is essential to consume high-protein foods, as they contain amino acids. Selecting appropriate portable protein sources, such as tuna, ham slices, smoked salmon, or cooked sausages, is crucial. Alternatively, if you follow a vegetarian diet, hummus and bell peppers can be opted for.
What Should You Eat On A Day Hike?
When going on a day hike, it is crucial to avoid consuming unhealthy food. While it may be tempting to give in, you can overcome this by planning ahead and seeking out healthier options.
The main focus should be on packing your pre-hike meal with nutritious content, specifically whole grains and lean protein.
Before you embark on your hike, it would be advantageous to consume a turkey or chicken sandwich, along with hard-boiled eggs, oatmeal topped with apple and banana. To make it more convenient during your hike, you have the option of increasing the portions and packing it in a bag. Given the amount of hiking you will be doing, having a sandwich before and after would be quite beneficial.
To stay satisfied throughout the day, it only takes the humble and finest sandwich sealed in a ziploc bag. Additionally, combining it with trail nuts and an energy drink would be ideal.
What Should You Eat
To begin procuring food for a multi-day hike, the initial step is to ensure that the food is lightweight. Begin with selecting dishes that have a lower water content, such as pasta, couscous, buckwheat, fruits, or vegetables.
For breakfast, I have oatmeal in a packet that I mix with hot water from a flask. Additionally, I bring along a small sack of dry fruits to top it off.
When it comes to lunch, you prefer not to go to a place that requires you to prepare a complete meal.
For a satisfying lunch, assemble ham slices and cheese on a bread loaf, accompanied by your choice of squeeze sauce. However, if this seems overly complicated, you can enjoy canned tuna with crackers instead. If you follow a vegetarian diet, a great alternative is to pair hummus with sundried tomatoes.
If I were to serve a meal, it would definitely be pre-packaged meals. There are a variety of Indian pre-packaged meals available, specifically in cottage cheese (paneer) flavors, which are both delicious and nutritious. All you need is a pot and hot water to prepare them.
If cooking is not desired, one option is to bring along a can of your preferred protein and enhance its flavor by transforming it into a taco bowl or chicken bowl. This can be accomplished by including rinsed canned beans, shredded cabbage, honey tomatoes, shredded cheese, and a chosen dressing.
When it comes to snacks, treating yourself is of utmost importance. I personally know individuals who have had Snickers as a meal for consecutive days, however, you need not follow their extreme approach. Instead, you can simply have chewy chocolate, protein bars, and nuts with you.
No-Cook Hiking Lunch Ideas
Premium Loaded Sandwiches
When it comes to making a sandwich, you have unlimited options for filling. You can start by choosing your preferred meat such as tuna, salami, shredded chicken, or prosciutto, and then add pickles, cucumber, salt, and cheese.
When preparing sandwiches, I frequently utilize canned white tuna alongside freshly harvested vegetables. Typically, I chop the olives and capers before incorporating them into the tuna mixture, ensuring a delightful burst of flavor that remains intact within the sandwich as it is consumed.
Peanut Butter and Jelly
We love PB&J’s and you know they can be consumed at any time during the day. However, the key here is to enrich it with healthy ingredients.
The night before, I would evenly spread a layer of thick peanut butter on one side and strawberry or blueberry jelly on the other side (ideally). I would freeze them overnight (2-3 sandwiches) and bring them with me the following morning.
Sausages Wrap
For on-the-go hikes, a perfect option is to combine cold sausages with veggies, wrapping them in mustard and cabbage. Ensure your wraps are packed separately to avoid them getting soggy.
Backcountry Tuna & Egg Salad
To create a lunch with double protein, include pre-boiled eggs, tuna in olive oil, hard cheese, and dijon mustard sauce. Enhance the meal by bringing along your preferred vegetables such as tomatoes and cucumbers.
