Backpacking Meal Planning for a Week-Long Trip
On a week-long trip, food becomes your heaviest consumable. Smart planning means eating well while keeping pack weight manageable.
Calorie and Weight Targets
Daily Calorie Needs
- Moderate hiking (6–10 miles, moderate terrain): 2,500–3,000 cal/day
- Strenuous hiking (10–15 miles, mountainous): 3,000–4,000 cal/day
- Winter or high altitude: 3,500–5,000 cal/day
Weight Targets
- Aim for 1.5–2 lbs of food per person per day
- Target 100–125 calories per ounce of food weight
- 7-day trip = 10.5–14 lbs of food per person
Calorie-Dense Foods
The key to lightweight meal planning is calorie density:
| Food | Calories/oz | Notes |
|---|---|---|
| Olive oil | 240 | Add to any meal for calories |
| Nuts/peanut butter | 160–170 | Great snack, fat and protein |
| Chocolate | 140–150 | Morale booster |
| Cheese (hard) | 110 | Lasts 5–7 days unrefrigerated |
| Tortillas | 80–90 | Replace bread, more durable |
| Instant mashed potatoes | 100 | Fast, calorie-dense dinner base |
| Ramen noodles | 130 | Cheap calories, add toppings |
Sample 7-Day Menu
Breakfasts (rotate)
- Instant oatmeal with walnuts, brown sugar, and powdered milk
- Granola with powdered milk and dried berries
- Tortilla with peanut butter and honey
Lunches (no-cook)
- Tortilla wraps with hard salami, cheese, and mustard
- Peanut butter and jelly in a tortilla
- Crackers with tuna packets, cheese, and dried fruit
Dinners
- Ramen with peanut butter, soy sauce, and dried vegetables
- Instant mashed potatoes with olive oil, bacon bits, and cheese
- Couscous with sun-dried tomatoes, olive oil, and parmesan
- Rice with dehydrated beans, taco seasoning, and cheese
- Pasta with pesto sauce and pine nuts
- Instant rice with coconut milk powder and curry seasoning
- Knorr pasta side with added olive oil and tuna packet For example, the Primus Campfire Pot ($65, 1.3 lbs) is a well-regarded option worth considering.
Snacks (daily ration)
- Trail mix (2–3 oz)
- Energy bar (1–2)
- Dried fruit or fruit leather
- Hard candy or chocolate
Packing Strategy
- Pre-portion everything at home into individual meal bags
- Remove all commercial packaging — repackage into ziplock bags
- Label bags with meal name and day number
- Organize by day — put Day 7 at the bottom of your bear canister
- Keep snacks accessible in a hip belt pocket or top of pack
Hydration
- Carry powdered drink mixes for variety (electrolyte tabs, hot cocoa, coffee, lemonade)
- Warm drinks are a morale booster at camp — budget fuel for hot water
- Filter and drink water at every source, not just when thirsty
Recommended Gear
Based on the topics covered in this guide, here are some top-rated products to consider:
- Thule Alltrail 25L Daypack ($140, 1.9 lbs)
- SealLine Black Canyon 115L Dry Bag ($290, 4.6 lbs)
- Sea To Summit Big River Dry Bag ($55, 5 oz)
- Thule Accent 26L Backpack ($150, 2.7 lbs)
- Mystery Ranch 2-Day Assault 27L Daypack ($229, 3.1 lbs)
- BioLite CampStove Complete Kit ($300, 1.1 lbs)
Food Storage
- Bear canister: Required in many areas. Pack efficiently — every cubic inch counts
- Ursack: Lighter alternative where permitted
- Bear hang: Where no canister requirement exists (see our bear hang guide)
- Regardless of method: cook and eat 200+ feet from your sleeping area