10 Easy Backpacking Meal Prep Recipes

Great trail food doesn't have to be bland or complicated. These recipes are lightweight, calorie-dense, easy to prepare at home, and simple to cook on the trail. Each includes prep instructions and approximate nutrition information.

Breakfast Recipes

1. Peanut Butter Power Oatmeal

The ultimate trail breakfast. Hot, filling, and packed with calories.

At home: Combine in a ziplock bag:

• 1/2 cup instant oats
• 2 tbsp powdered milk
• 1 tbsp brown sugar
• 1 tbsp coconut flakes
• 1 tbsp dried cranberries
• Pinch of salt and cinnamon

On trail: Add 3/4 cup boiling water. Stir. Add 1 peanut butter packet (carry separately). Let sit 3 minutes. Stir and eat.

Calories: ~550 | Weight: ~4 oz dry | Cost: ~$1.50

2. Trail Granola with Powdered Milk

No-cook option for mornings when you don't want to fire up the stove. For example, the BioLite CampStove Complete Kit ($300, 1.1 lbs) is a well-regarded option worth considering.

At home: Combine in a ziplock bag:

• 1 cup homemade or store granola
• 2 tbsp powdered milk
• 2 tbsp chopped dried fruit
• 1 tbsp chocolate chips

On trail: Add 1/2 cup cold water. Stir and eat immediately. Add more water for thinner consistency.

Calories: ~500 | Weight: ~4 oz | Cost: ~$2.00

Lunch/Snack Recipes

3. Spicy Tuna Tortilla Wraps

High protein, no cooking required.

At home: Pack separately:

• 2 flour tortillas in a ziplock
• 1 foil tuna packet (2.6 oz)
• 1 packet hot sauce or sriracha
• 1 packet mayo or olive oil

On trail: Open tuna, add sauce and mayo, spread on tortilla, roll and eat. Add cheese if carrying it (hard cheeses last days without refrigeration).

Calories: ~600 | Weight: ~6 oz | Cost: ~$3.50

4. Trail Mix Energy Balls (No-Bake)

Calorie bombs that taste like dessert.

At home: Mix together:

• 1 cup rolled oats
• 1/2 cup peanut butter
• 1/3 cup honey
• 1/2 cup chocolate chips
• 1/4 cup ground flaxseed
• Roll into 12 balls. Store in a container or ziplock.

On trail: Eat 3-4 balls as a snack. Keep in a shady pocket to prevent melting.

Calories: ~150 per ball | Weight: ~1 oz per ball | Cost: ~$0.50/ball

5. Mediterranean Couscous Salad

Cold soak or hot water—works both ways.

At home: Combine in a ziplock bag:

• 1/2 cup couscous
• 2 tbsp sun-dried tomatoes (chopped)
• 1 tbsp dried olives (or olive tapenade packet)
• 1 tsp Italian seasoning
• 1 tbsp parmesan cheese
• Salt and pepper

On trail: Add 1/2 cup boiling water (or cold water and wait 30 minutes). Fluff with a spoon. Add 1 tbsp olive oil packet for extra calories and richness.

Calories: ~450 | Weight: ~3.5 oz dry | Cost: ~$2.00

Dinner Recipes

6. Ramen Bomb (Thru-Hiker Classic)

The most popular thru-hiker dinner. Sounds weird, tastes amazing when you're hungry.

At home: Pack in one bag:

• 1 package ramen noodles (discard half the seasoning packet or keep all for sodium replacement)
• 1/3 cup instant mashed potato flakes
• Pack separately: 1 tbsp olive oil, optional cheese

On trail: Boil 2 cups water. Add ramen, cook 3 minutes. Add potato flakes. Stir until thick and creamy. Add olive oil and cheese. Eat the most satisfying trail meal possible.

Calories: ~700 | Weight: ~5 oz dry | Cost: ~$1.50

7. Coconut Curry Rice

Restaurant quality in the backcountry.

At home: Combine in a ziplock bag:

• 1 cup instant rice
• 2 tbsp coconut milk powder
• 1 tsp curry powder
• 1/2 tsp turmeric
• 1/4 tsp each: garlic powder, ginger powder, cumin
• 1 tbsp dried vegetables (peas, carrots, onion)
• Salt to taste
• Pack separately: 1 foil chicken packet or tofu crumbles

On trail: Boil 1 cup water. Add mix. Stir, cover, wait 10 minutes. Add protein. Squeeze of lime if you packed one.

Calories: ~550 (with chicken ~700) | Weight: ~5 oz dry | Cost: ~$3.00

8. Cheesy Bean and Rice Burrito

Comfort food that's easy and filling.

At home: Pack in one bag:

• 1/3 cup instant rice
• 1/4 cup instant refried beans
• 2 tbsp cheese powder (or packed cheese)
• 1 tsp taco seasoning
• Pack separately: tortillas, hot sauce

On trail: Boil 1 cup water. Add bean/rice mixture. Stir and let sit 10 minutes. Scoop into tortilla with hot sauce and cheese. Two burritos from one batch.

Calories: ~650 | Weight: ~5 oz dry + tortillas | Cost: ~$2.00

9. Pasta Primavera

Italian dinner on the mountain.

At home: Combine in a ziplock bag:

• 1 cup angel hair pasta (broken into 2-inch pieces)
• 2 tbsp dried vegetables (bell peppers, tomatoes, onions, mushrooms)
• 1 tbsp olive oil powder or pack liquid olive oil separately
• 2 tbsp parmesan cheese
• 1 tsp Italian seasoning
• 1/2 tsp garlic powder
• Salt and red pepper flakes

On trail: Boil 2 cups water. Add pasta and vegetables. Cook 5-7 minutes until pasta is tender. Drain most water. Add oil, cheese, and seasonings. Stir and eat.

Calories: ~550 | Weight: ~4.5 oz dry | Cost: ~$2.50

10. Hot Chocolate Pudding

Dessert on the trail.

At home: Combine in a small ziplock:

• 1 packet instant chocolate pudding mix
• 2 tbsp powdered milk
• Optional: mini marshmallows, crushed graham crackers

On trail: Add 1 cup cold water to the bag. Knead/shake for 2 minutes. Wait 5 minutes to set. Eat from the bag. Decadent trail dessert in minutes.

Calories: ~300 | Weight: ~2.5 oz | Cost: ~$1.50

Recommended Gear

Based on the topics covered in this guide, here are some top-rated products to consider:

• Salomon ADV Skin 5L Race Flag Hydration Pack ($145, 0.4 lbs)
• Thule Alltrail 25L Daypack ($140, 1.9 lbs)
• Jetboil CrunchIt Fuel Canister Recycling Tool ($13, 1 oz)
• Grayl GEOPRESS Water Purifier ($100, 1.0 lbs)
• Thule Accent 26L Backpack ($150, 2.7 lbs)
• Mystery Ranch 2-Day Assault 27L Daypack ($229, 3.1 lbs)

Meal Prep Tips

Packaging

• Remove all commercial packaging at home—repackage into labeled ziplock bags
• Write cooking instructions on the bag with a Sharpie
• Remove excess air from bags to save pack space
• Group bags by day (Day 1 dinner, Day 2 breakfast, etc.)

Calorie Boosters

Add these to any meal for extra energy:

• Olive oil packets: 120 cal/tbsp
• Nut butter packets: 190 cal/packet
• Coconut oil: 130 cal/tbsp
• Butter powder: Adds richness and calories
• Cheese: Hard cheeses travel well for days

Spice Kit

A small container with your favorite spices transforms bland meals:

• Salt and pepper
• Garlic powder
• Red pepper flakes
• Italian seasoning
• Cumin
• Curry powder
• Cinnamon