Backpacking lunch and snacks for a day hike can quickly become a brainteaser. No time (or energy) to cook so you are last-minute raiding shelves at Holland & Barrett for energy bars and the grocery store for a tasteless and non-nutritive pre-packed sandwich and a bag of chips (add a drink and you’ve got the meal-deal!). We have all been there on a Friday evening before the big hike. In this article, I have prepared (and tested) for you 5 snacks and lunch ideas for a hike, nutritive and tasty. Let’s dig into it!
What to look for when packing food for a hike?
There are a few things to consider when looking for lunch ideas for a hike such as transportation and nutrition. Let’s take a closer look.
- Planning: This is the number one aspect of your hike. You need to plan your route, distance, duration, terrain and ascent first to be able to assess how much food you need to carry. Of course, bringing food on a multi-day hike is not the same as a day hike. Also, if you are going on a guided hike, make sure to read the hike description to plan your food accordingly.
- Weight: With musculoskeletal problems including back pain affecting 41% of hikers, weight is a vital factor. If you are going on a multi-day hike, prefer dehydrated food as it is lighter and take less space in your backpack.
- Transport: The food you bring on a hike needs to be motion-proof. So if you are bringing something fragile such as bananas, put them in a plastic box to avoid them being crushed. The same applies when it comes to keeping the food and drinks cool. Use an insulated lunch bag for items such as mayonnaise, eggs and salads to ensure they stay fresh. In regards to the drinks, keep them in an insulated thermos flask so they can stay cool for up to 12 hours. To know more about the insulated Thermos flask, read my review here.
- Hydratation: As a rule of thumb, a hiker should drink 1 litre of water or more per hour. You can either opt for the hydration bladder or water bottles. To know more about which hydration is right for you, read my article here.
- Bring a little extra: Remember to always take more than what is necessary. When hiking you are using a lot of energy so you need to keep your body fuelled throughout the day. And you never know, some other hikers in the group might not be as well prepared as you are, so be ready to share your food without having a detrimental impact on your calories intake!
- Freshness: How nice it can be to bite in a fresh apple! Perishables are fine to bring on a day hike. However, due to their short shelf-life, they are not recommended for hikes over a couple of days.
- Ready to eat: This last factor is important to consider as when you are hiking you are on a timer as you need to make sure you are back before the sun goes down. Therefore, eating should not be a waste of time but simply a moment to refuel. For that reason, do not pack any food that requires peeling or cutting such as nectarines or avocados. Prefer fruits like bananas or clementines.
What should I eat for lunch while hiking?
Hiking can be exhausting as it requires a lot of energy throughout the day. This is why, when planning your meals, you need to think of 3 things: starting, lasting and recovering. Here are the elements you need to look for in your food.
- Carbohydrates: You need to focus on complex carbohydrates which slowly release energy during the day as opposed to simple carbohydrates which give you a kick yet don’t last. The second benefit is that they give you a sensation of fullness for longer so you don’t need to eat too often and waste precious time. You will find carbohydrates in fruits, vegetables and whole grains bread. However, if you are going on a long-distance hike, bring with you a sugary drink such as full fat Coca-Cola for the afternoon. This will give you a quick spike of sugar and you will be able to finish without feeling dizzy or unwell.
- Proteins: Eating proteins when hiking is important as it helps with muscle recovery. You will find proteins in tuna, smoked salmon, ham or even chicken that you can have roasted or grilled and carried wrapped in foil in an insulated lunch bag for freshness. And if you are vegetarian, bell peppers and peanut butter will do.
- Fat: There is good and bad fat. In this case, we are looking at good fat. When working out, your body burns carbs first. The body can store up to 2000 calories worth of carbs as opposed to 100,000 calories of fat. When it has exhausted the carbs, it then takes 20 to 30 minutes to start burning fat. You will find fat in cured meat such as salami and chorizo, but they are high in salt. Therefore my recommendation is to opt for nuts or cheese. Nuts can be easily carried on a hike using a hardcover lunch box to avoid them being crushed and cheese would need to be kept in an insulated bag for freshness.
Snacks & Lunch ideas for a hike
In this lunch ideas for a hike article, I have prepared and tested for you 3 salads, a snack and a sandwich that you can easily make a home and bring on a hike with you.
1 – Cold lentil salad
Note: Cooking is required for this salad
As a hiker, I know how hard it very well may be to find ideas for meals you can bring on a hike. Add to this that you burn around 430 calories per hour when hiking (depending on weight), you need to make sure you have a meal that will bring you the required nutrients and still taste great. This is why I have created this nutritive lentil salad that I wanted to share with you. Made with sweet potatoes, tomatoes and cheese and accompanied by a homemade sauce, it will brighten your lunch and be appealing to your envious hiking buddies.
Click here to read the full recipe
2 – Easy cold quinoa salad
Note: Cooking is required for this salad
This easy cold quinoa salad recipe is perfect for a summer day out, whether you are hiking or going for a picnic. It is fresh, crunchy, nutritive and full of flavours. You can even use it as a side dish. You will love it even if you don’t like quinoa. I tested it on my dad and he adored it! The secret: a crispy vinegar dressing on a quinoa, almond and cheese salad.
Click here to read the full recipe
3 – Quick and easy chicken bagel
Note: Requires or not cooking depending if you use supermarket-bought chicken slices or cook the chicken breast yourself
This is the perfect alternative to a sandwich for hiking. Tasty, creamy and crunchy, you will LOVE this chicken bagel recipe! It is easy and quick to prepare and ideal to carry with you on a hike or any other outdoor activities this summer. Chicken breasts for the proteins, wholegrain bagel bread for the carbs and romaine lettuce for the vitamins: you are all set!
Click here to read the full recipe
4 – Easy tabbouleh salad
Note: no cooking required
Versatile and nutritive, this tasty easy tabbouleh salad recipe is perfect for a starter, side dish, dessert or a snack, whether to eat at home or up on the hill. It will brighten your summer lunches and bring some freshness to your hikes lunch break. A perfect balance between semolina, dried fruits and a hint of mint for a tasteful and proteins packed lunch.
Click here to read the full recipe
5 – Homemade energy balls
Note: no cooking required
Flat out? Try an energy ball! Ideal for breakfast, dessert or simply as a snack, they are high in proteins to give you a kick when your tank is near empty. With this homemade energy balls recipe, easy and quick to prepare, no more excuses. Packed with peanut butter, oatmeal and dried fruits, you will be hitting the ground (or trails) running!
Click here to read the full recipe
Final thoughts…
Whether you like cooking or you prefer a cold option, I hope you found new lunch ideas for a hike or your next adventures! If you enjoyed these recipes or know a twist or two, let me know in the comments. I would love to read about your version of the dishes.
And don’t forget, they can be eaten at home as well!
In case you do not know where you can take your lunch, here are a few trails you might be interested in
10 Beautiful Walks Close To London You Didn’t Know Existed
