Best Lunches and Snacks to Pack for Hiking
What food to pack for a day hike can be overwhelming. It needs to survive being stuffed in a backpack, it needs to be safe to eat without refrigeration for hours, and you want it to fuel your adventure and your taste buds. With all of these criteria in mind, it’s normal to feel lost about what to toss in your bag for the day. But after many day hikes in different environments and landscapes, we’re excited to share with you our favorite hiking lunches for your next adventure.
NOTE: this blog post is not intended to be nutrition advice. You know your body, you know what you like to eat and I sure hope you know if you have any allergies or aversions to certain foods! This post is meant to be a general guide to packing hiking lunches and provide you with inspiration. We are not dietitians, doctors, or even chefs. We do hope that this post gives you some inspiration and some new ideas to try out on your next hike.
What to Consider When Packing for a day Hike
There are some unique challenges that should be taken into consideration when deciding what to pack for a lunch when going on a day hike. Backpacking meals are another thing entirely, so for this blog post we will focus exclusively on day hikes. Before heading to the grocery store, keep the following considerations in mind when selecting the lunch menu:
Pack a lunch that can withstand being tossed around and shoved in a backpack.
As you’re cruising along the trail you’re likely to jostle things around in your pack. You’ll want to make sure you pack a lunch that isn’t too delicate and won’t get smooshed beyond your ability to enjoy it. For example, some hikers swear up and down by packing Pop Tarts, so I tried it once and nonchalantly tossed a couple into my bag.
By the time lunch came around, those babies were smooshed, broken, and essentially nothing by a sugary dust in a foil packet. To say I was disappointed was an understatement!
Whatever you pack, make sure it’s sturdy enough to not get squished by the myriad of other essentials in your backpack.
Packing a lunch is all about reducing packaging!
Pack a lunch that doesn’t require heavy or bulky packaging.
A big consideration when putting together a daypack is the weight of it all, so the last thing you want to do is pack a giant mason jar of pickles (I have personally done this- I do NOT recommend). And if you have a small pack, you’ll want to make sure the packaging needed for your lunch doesn’t take up all the room in your backpack.
Make sure that your lunch can keep for several hours without refrigeration.
I love a good charcuterie board or a chicken salad, but you’ll want to make sure you pack a frozen water bottle to keep things cold. Meat, even processed meat such as pepperoni or salami, is only safe to eat without refrigeration for less than 1 hour. So unless you’re doing a very quick hike, foods such as meat and cheese will need to be kept on ice. That’s something that you’ll want to account for in the overall bulk of the packaging per the above consideration.
Always pack enough food for an emergency.
Ensuring that you can be self reliant should you get lost or stranded is always a top priority when packing your bag. Packing extra food is one of the essential ten of hiking and should be something that you always pack. I like to pack enough food for an extra meal or two as a precaution should I become stranded.
It doesn’t have to be anything fancy; sometimes I’ll just toss in a few extra granola bars or one more sandwich than I need. You never know if that extra few pounds will save your life!
More information on what to pack for a day hike here:
Everything you need to pack for a day hike can be found here:
What Nutrition to Focus on When Packing a Lunch for Hiking
Staying well fed on a hike is important, as your body needs fuel to keep you going up the hill and reaching the top. And the best place to get that energy is by making sure you’re eating enough nutritious food. What nutrients should you focus on when packing meals for hiking?
Complex Carbohydrates
The quickest form of energy for your body to metabolize is carbohydrates. And if you want to stay feeling full for longer, it’s best to focus on complex carbs. Complex carbs have fiber in them, and are not overly processed.
This means avoiding overly processed food such as chips or mass produced cookies and focusing on more whole sources, such as oatmeal, nuts, or whole wheat.
Fiber
Not just for regulating your GI tract, fiber is an important nutrient that helps slow down the breakdown of carbs. Having fiber in your carby snack is an important aspect of making a carb “complex”.
Foods that are high in fiber will help slow down your body’s breakdown process, allowing the energy in the food to be slowly released over time, which will give you longer lasting energy rather than a short burst and a crash like sugar will cause.
Protein
Another important macronutrient, protein takes longer to digest than carbohydrates, providing a steady release of energy throughout the day. This helps you avoid energy crashes and keeps you feeling full longer.
High-protein foods can help regulate your appetite, reducing the likelihood of overeating or experiencing cravings along the trail.
The more nutrients that you can pack into a hiking meal the better off you’ll be as you get the most energy out of the food you pack.
Source: Hiking for Her
Jerky is always worth packing.
Best Food to Pack for Hiking
Snacks
I am a snack person myself, and I’m sure a few of you reading this are snack people too! I love munching on trail mix and dried fruit as I go along, and when picking out snacks for the trail I keep in mind the 3 macronutrients outlined above that give you energy and sustain it over time.
So with that in mind, here are some suggestions for trail snacks:
My favorite trail mix from Trader Joes to pack for your hiking lunch.
GORP
Good ‘ol raisins and peanuts, AKA trail mix. Whether you have a favorite type from a brand or you’re making your own, trail mix is an essential and I don’t leave home without it!
There's something about dried mangoes that are just so good on a hike.
Dried Fruit
Whether you’re bringing mangoes, banana chips, or craisins, dried fruit is a great way to get the nutrients and flavors of your favorite fruit without the hassle of worrying about whether that banana is crushed in your backpack. Although, there are some fruits that really hold up.
Fresh Fruit
Apples, grapes, cherries, and blueberries are all great examples of fruit that really hold their own in your pack. What’s great about fresh fruit over dried is that they still have their juices, so they’ll help you stay hydrated in addition to the water that you’re drinking. And they’re sweet and delicious!
My favorite granola bars from Trader Joes!
Granola Bars
Similar to trail mix, is any hike truly complete without packing a ‘noly bar? There are so many choices on the market that picking your favorite can feel a bit overwhelming. When I shop for granola bars I like to look at the ingredients. If sugar is in the first 3 ingredients I put it back on the shelf. The last thing I want on the trail is for my blood sugar to spike for a quick burst of energy, only to have a sugar crash a few hours later. Instead I look for ingredients like oatmeal, dates, or a nut butter. This will keep you sustained for longer, avoiding the dreaded sugar crash.
Jerky
In line with focusing on packing food high in protein, I make sure to pack a meat stick or some beef jerky. It’s high in protein and really tasty, giving you an easy to grab snack that will keep you feeling fuller for longer. Although it can get a little pricey, I’m always happy to reach into my pack and grab a spicy piece of dried meat.
Pumpkin Oatmeal Energy Balls
Easy to make, delicious for a snack, and packed with nutrients, these energy balls are a true treat. Made with simple ingredients, these are easy to make, they help reduce packaging waste, reduce the amount of unknowns in the ingredients, and they’re just plain delicious. This is one of my favorite recipes for this snack on the go:
Lunch
In my humble opinion, there’s no better place to enjoy a lunch than the top of a mountain with a view. Maybe that’s what hiking is really all about- eating food in beautiful places. Either way, you’ll want to make sure that the work is worth the reward.
Packing a lunch that is delicious is always a priority for me, but it can be hard to know what is best and it can feel a bit overwhelming about what to pack.
We’ve broken down the most important hiking meal based on category, so let’s get into some ideas here.
Sandwiches
I love a good sandwich. There are so many options! I find the best bread to use is wraps and flatbread, avoiding the possibility of squishing the loaf style bread. Or, you could also toast your bread beforehand to make it stiff and prevent the dreaded squishing.
So what should go in the wrap?
Target sells some great tuna fish flavors.
Ideas for wraps:
Tuna
Pack a pre-made tuna packet or two and make a tuna wrap right on the trail. This option is affordable, delicious, nutritious, and very convenient. Of course it does produce extra waste, so if that is important to you there are other options below.
Peanut Butter and Banana Slices
If you’re a vegan or vegetarian, a good way to get some nutrients is a tortilla wrap with a generous amount of nut butter spread on it and then a banana sliced up. If you’re feeling really fancy, consider bringing a small jar of honey that you can spread on it once it's time to enjoy your creation.
Chicken Salad
Although it will take a little extra planning, I love a good chicken salad wrap. If you have the time you can make your own using one of the recipes below, or you can head to your local deli and pick up a pre-made package. However you decide to pack, you won’t regret it when lunch time finally comes!
Trader Joes makes a delicious Tzatziki sauce!
Tapas and Small Bites
I have yet to meet anyone who doesn’t like a good charcuterie board, so why not bring one along for a mountain top smorgasbord? Keep in mind that if you bring along meat it will be better cold, so we suggest freezing a water bottle and keeping the meat on top of it, that way you can keep the meat cold and drink the water on the way back down.
Here are some themes to help you pick out a delicious charcuterie board for your next hiking lunch:
Mediterranean board
Olives
Marinated artichoke hearts
Nuts like almonds, walnuts, or pecans
Hummus and carrot sticks
Pita bread for dipping and spreading
Cheese such as mozzarella balls
Tzatziki sauce
Grapes
Salami
Smoked salmon
Classic
Salami
Cold cuts
Your choice of nut(s)
Crackers
Pickles
Fruit such as apple or figs
Olives
Variety of cheeses
Spreads such as honey or jam
Salads
Another great option for an easy to pack and versatile lunch, salads are fun to customize, provide almost endless options for nutrients, and taste amazing. Here are some ideas for your next hiking lunch:
Italian Pasta Salad
Made with spiral pasta, pepperoni, black olives, tomatoes, mozzarella cheese, and Italian dressing, this is a true classic. Easy to put together, this holds its own in your backpack as you can throw it in a plastic bag over a frozen water bottle and it’s as easy as that to enjoy this nutritious salad.
Tortellini Pasta Salad
Another favorite, tortellini pasta salad is another easy to pack and stable lunch that is packed with nutrients. You can really mix and match the vegetables to suit your preferences or what you have on hand, and it doesn’t require any special ingredients.
Quinoa Salad
This salad is as simple and customizable as it gets. Simply cook up the necessary amount of quinoa and add your choice of vegetables and protein and toss with an olive oil based dressing- that’s it! You could add olives or cheese cubes for added nutrients and yum factor, or you could keep it simple with the just veggies, protein and quinoa. Chef’s choice!
Trail pizza- yum!
Trail pizza
If you’re up for a culinary adventure, I love packing trail pizza! This is an easy, delicious, and customizable lunch that will charm your inner child. This is essentially a lunchable for the trail, without all the packaging. Start with a flatbread of your choice (or a pita), some shredded mozzarella cheese, marinara sauce, and some salami or pepperoni. When you’re ready to enjoy your lunch, simply spread the sauce on the flat bread, topped with the cheese and the meat. And bon appetit, you have yourself an adult lunchable!
Electrolyte Drinks
Staying hydrated on a hike is very important, but sometimes drinking water can get boring. That’s why I like to pack electrolyte powder and mix it in a water bottle in addition to the bladder that I always bring with me.
Having the option to drink something flavored and delicious usually means I drink more water, which means my body is better able to keep up with the demands of the trail. There are many options on the market for electrolyte powder, so I’ve shared my favorite brands below.
The brand Cure is available at REI Co'op and is one of my favorite electrolyte drinks.
Lunch Packing Hacks to Save you Time, Weight, and Headaches!
Use travel shampoo containers for sauces. This will reduce the packaging and weight needed to pack a whole bottle.
Use reusable plastic bags, not containers. They save you money in the long run, they tend to be more leak proof in my experience, and they take less room and weight than a glass or even a plastic container.
Don’t forget to pack the extras! Packing a cloth napkin and a hiking and camping spork make all the difference. Seriously, you don’t want to be wiping your fingers all over your nice hiking clothes, and it’s best to avoid single use items such as paper napkins and plastic utensils.
Pack out what you pack in. This means that you shouldn't be planning to leave anything behind, even apple cores! I like to bring an empty bread bag to hold all of my trash in one bag that I can toss as soon as I see a legal trashcan.
Coming up with a hiking packing list can be confusing and intimidating, but it doesn’t have to be! Keeping in mind these tips to reduce the weight and space your lunch takes up in your pack, and the key nutrients to pack for, deciding on a delicious lunch has never been easier. So let us know in the comments; what idea are you most excited to try out?
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